Tag Archive for: pilates

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Pilates Basics: Try These Beginner Pilates Workouts

The ability to create a fit, vital body for a lifetime, safely and efficiently, is what makes Pilates unique among movement systems. It can be hard to find words to describe something as experiential as Pilates, so we’ve put together a series of short workshops to walk you through the essentials of this unique movement system. Join MOVE Co-Founder Elaine Economou as she explains the history of Pilates and takes you to the mat to feel what the movement entails. You’ll learn how to approach your own body in creating a movement routine or system for yourself. We’ll also share what to expect in a Pilates class so you can see what it will be like. Pilates will help you optimize your body for what you love to do in life. 

What is Pilates?

What is Pilates? Pilates is a unique, anatomy-based system designed by a forward-thinking visionary, Joseph Pilates. The goal of a Pilates session is to move through the repertoire of exercises at the level and pace that suits you, moving your spine in all planes of motion and challenging your body with different relationships to gravity. The original Pilates exercises focused simply on the body and breathwork. Over time, various props and specialized equipment became integrated into the movement system. Though challenging, the workout and exercises will energize and invigorate.

Pilates is not a staged Instagram photo of an actress or professional athlete training on some sort of mysterious equipment. Nor is it a painful group fitness class designed to tone your abs, but that instead leaves you with neck or low back pain. No, it’s not even “yoga for core strength.”

Let’s meet Joe: A brief history of Pilates

Before creating Pilates—or what he first called “Contrology”—Joseph Pilates was an avid student of movement. His work was developed 100 years ago from personal inquiry into his own health and physical fitness. He studied the movements of animals and statues of ancient humans with robust musculature. He was drawn to the Greek ideal of a human—a balance of mind, body, and spirit. This is the heart of Pilates: to let you build the best version of yourself. Pilates was infinitely curious about body and building strength. During World War I, he wound up in the UK in an internment camp. It is generally believed that was where he developed the movements that became his repertoire of Pilates mat exercises. Following the war, Pilates emigrated to the US where his work evolved into two things that form the foundation of the Pilates we know today. 

1. A Repertoire of Exercises.

The wisdom of the original 34 Pilates mat exercises continue to reveal themselves. As our knowledge of the body evolves we can see the deep wisdom in how Pilates organized these original exercises. The exercises were to be done in a particular order and a particular way with few props to optimize the body’s movement at any age and physical ability level. 

Pilates Equipment at MOVE Wellness

2. Equipment to Strengthen the Body.

While record-keeping from the war was spotty at best, it’s commonly believed that Pilates found the basis for his spring-based resistance equipment during the war when working with bedridden, injured soldiers by tying sheets onto the bed springs for resistance training. Regardless of his inspiration, today we benefit from his experiments by working on the Reformer, Cadillac, and Chair. This innovative equipment offers us a multitude of ways to personalize the exercises and meet individual needs.

Benefit of Pilates

We already know the benefits of Pilates are vast. There is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective strengthening modality for bodies at any age and stage. Some of the physical benefits of a Pilates practice include:

  • Strength
  • Stability
  • Flexibility
  • Mobility 
  • Balance

The principles that Joseph Pilates developed have held true. There is deep truth in how we organize and use our bodies and Pilates is a system that is efficient, effective, and safe. The principles can be applied to every human body at every age and stage of life. 

Two Senior Women Doing Pilates With Trainer

Pilates can be done in its most basic form gently and simply. As ability, strength, and coordination increase, we can add complexity and more challenging exercises. Anyone who wants increased core and overall strength, fewer injuries, better coordination, and better muscle function can and should do Pilates. When you practice these exercises regularly, you can take them to other parts of your life, including your other fitness routines, hobbies you love, and the activities of life. Pilates will bring ease, strength, and balance into your body.

“If your spine is inflexibly stiff at 30 you are old. If it is completely flexible at 60 you are young.”

—Joseph Pilates
Elaine Economou Teaching Pilates

The Basics: A 4-Part Pilates Series to Get Started

As you prepare to build a Pilates movement system for yourself, it’s important to start at the beginning to build the vocabulary and understand the concepts. As you feel them in your own body you will start to connect to the organization of the movements. Advanced athletes may be able to jump into an advanced class and be able to do the movements, but without the basics their benefits will be limited by a lack of understanding. With a goal to build strength, ease, and mobility in our bodies, Elaine has laid out the foundation of the system in 4 parts: Breathing, Abdominals, Spinal Mobility, and Strength.

https://youtu.be/OIfFXox_Q-A

Pilates Basics Part 1: Breathing

Pilates is a mindful movement practice with guided breathing principles. Joseph Pilates is known for saying that “…above all, learn how to breathe correctly.” Connecting our breath with movement is foundational to organizing the musculoskeletal system and can help us improve circulation, reduce stress, improve concentration, and support a balanced nervous system. These help us move through the day with ease.

https://youtu.be/CaSigj_dMUg


Pilates Basics Part 2: Abdominals

In Part 1, we learned how breathing connects to our movement, particularly our abdominal connection. Now we will challenge and strengthen this connection to support the trunk against the movement of the legs for a healthy back. These layers of exercise will challenge your stability and mobility and can then be applied to anything you love to do, with the goal of feeling energized in our day. 

https://youtu.be/54hTvbXvicI

Pilates Basics Part 3: Spinal Mobility

Part 3 of our Pilates series will show us how we use the breath and the abdominal connection to support moving the spine in all directions. In Pilates, we connect our breathing to movement in class so out in the world our bodies feel strong and supported without a lot of formal effort. We’re practicing for the activities of daily life.

https://youtu.be/b9MH1GdxZpA

Pilates Basics Part 4: Strength

It’s time to layer the principles of Pilates as we create an embodied strength and understanding of our own unique structure and function. Pilates will build strength through the center of the body—commonly referred to as our core—and into the periphery, developing strong arms and legs. This moves your body in a way that can build real strength for you to do the work of life.

What to Expect in A Pilates Class

Now that you’ve experienced the foundation of Pilates, let’s get you ready to join us in a regular class! At MOVE, we level our classes as Gentle/Intro, Level 1, Level 2, Level 3, and Advanced. Our movement experts and concierge service will connect you with the class that’s right for you. We generally suggest our clients start with a Gentle or Level 1 class until they feel secure in the basics and pace of movement. Even our elite athletes start with Level 1 to learn the basics! This foundation will help you feel the depth of this movement system and get the most out of our classes.

Angela Sutcliffe Teaching a Pilates Class

Some concepts you will generally explore in a Pilates class.

  • Breathing. It’s so important to connect to muscular activation of tissues. We inhale to fill the lungs completely and expand the diaphragm to help the transverse abdominis and pelvic floor muscles expand, and exhale completely for an efficient exchange of oxygen. We’re building the interoceptive sense and understanding the sensation of what’s happening in the body. Breathing optimally brings tone to the deep support structures of the trunk.
  • Breathing and moving. How we combine breathing and movement depends on the level of the class, age and stage of life, desired outcomes of the teacher, equipment used, and whether the class is based on the classic exercises or creative interpretation. All Pilates classes have a theme or goal that the teacher is supporting.
  • Mobilizing your spine in all planes of motion. Pilates will bring you through rotation or flexion, extension, and lateral flexion. We’ll bring ease and movement to all the joints of the spine in all planes of motion. Working on a mat, you’ll organize your abdominals to stabilize the pelvis against the movement of the legs. Bringing ease of movement to the pelvis will bring balance of movement into the spine. It’s all connected! 
  • Challenging your body with all relationships to gravity. You’ll move on your back, belly, all-fours, seated, plank, standing, and using increasingly longer levers to challenge yourself. Class will flow through all of those positions. As we stabilize the pelvis against movement of the legs, our core will support us. Think of the body as a system. We will target the whole system to move optimally, not just one muscle.
  • Work at the level right for you. All of this work will be done within the level that’s right for your body, and your age and stage of life. Pilates offers something for everyone and every body. We will optimize your body for what you love to do in life and bring ease and balance to support you. It’s about more than being defined by just musculature—it’s thinking about fitness as resilience.
Elaine Economou Teaching Pilates

Join the MOVE Wellness® Community!

You CAN start now. Here are 3 ways you can join the MOVE Wellness community today.

  1. Private Sessions: Virtual or in-studio instruction, customized to your body and your needs.
  2. Livestream Classes: Read our Livestream FAQs for more information. Drop-in or unlimited class memberships are available. Choose from Pilates, GYROKINESIS®, Barre, Yoga, and more. Additional options to enhance your movement routine are coming this fall, so stay tuned.
  3. MOVE YouTube Channel: Always open to explore at your convenience, these videos are available to anyone. Exciting new content is added regularly. Choose one video or mix and match your own workout.

“In 10 sessions you’ll feel the difference, in 20 sessions you’ll see the difference, and in 30 sessions you’ll have a whole new body”. 

—Joseph PIlates

You CAN start now.

Still have questions? Give us a call at 734-224-2560 or email office@movewellness.com. Let us get you started on your personal Pilates journey today! 

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9 Exercises for People Who Sit All Day

Originally published on All About Ann Arbor (A4) February 2019, and updated July 2020.

Health experts are saying “sitting is the new smoking” for good reason. Try these exercises and stretches for people who sit all day.

There is mounting evidence​ that suggests the cumulative effects of sitting, either at a desk all day or because of a sedentary lifestyle, can have a negative impact on health. In addition to musculoskeletal issues, people who sit all day are more likely to suffer from obesity, diabetes, cardiovascular issues, metabolic disorders, cancer and early mortality. 

Exercising every day may not be enough

Say you ride your bike to and from work, but sit for most of the day at work and log a couple of hours on the couch in the evening. Some researchers call this the “Active Couch Potato” and stress that even though you might be reaching your daily exercise quota, it doesn’t outweigh the “deleterious health consequences of prolonged sitting time.” 

The call to MOVE more

Simply put, our bodies are not meant to be still for long periods. I know I am oversimplifying, but I think of it like this: The body is a comprehensive system which operates on the basis of circulation to stimulate the various systems and tissues to keep you healthy. Circulation is stimulated by movement. When our hearts beat faster, we increase circulation, and when we are still, circulation slows down (sort of like when your hand or foot “falls asleep”).

These are two extreme cases, but imagine your liver or kidneys slowing down from poor circulation. Now imagine that cumulative effect over months or years and it’s easier to see how our “system” for optimal health can be compromised by being sedentary.  
 
Taking frequent movement breaks is one part of the answer. Current recommendations vary from moving once every 20 minutes to once every hour ​at a minimum

Genetic vs. cultural posture (A.K.A. Ouch, my back hurts!)

As a Pilates and ​GYROTONIC® ​Exercise trainer, I see the impact of prolonged sitting on the human body all the time. At my studio, one of the first questions we ask clients when they meet us for the first session is how long they sit. If we know that they’re sitting the majority of the day (or standing with bad posture), we expect to hear and see some or all of the following effects of sitting too long: 

  • Low back pain from the compressive forces on the spine and the position of the pelvis while seated. 
  • Shoulder or rotator cuff issues from “computer posture” pulling your shoulders forward and changing the alignment of the shoulder joint. 
  • Neck strain from alignment issues in the spine and adjusting the eyes to see a screen or phone. 
  • Weak muscles in the upper back from “computer posture.”  
  • Tight and short hip flexors, which can play a role in low back pain. 

Each of us has a unique skeleton, which I call our “genetic posture.” Our genetic posture plays a role in the impact of sitting on our skeletal muscles and alignment. If you combine this genetic posture with our “cultural posture” or lifestyle (i.e. what we do all day and love to do for movement) you can see that creating a movement plan unique to you requires some intentional planning and understanding of yourself.  

A three-step solution to sitting too much

1. Reduce 

​Think honestly about how long you sit each day. Include car trips, commuting, desk time and end-of-day relaxation. See if there are natural ways to break up the time you spend sedentary, and then decide how often you will commit to getting up and moving around. Add reminders in your phone or computer.  

If you’re an evening sitter, perhaps you add one small movement activity then. Here in Ann Arbor, there’s no way an evening walk appeals to me in winter, but I commit to moving around my home more. If I can, I schedule a couple of extra evening exercise classes each week until the weather warms up.  

2. Strategize

Focusing on some key areas of your body with specific exercises can help you mitigate the effects of sitting on your spine, shoulders, hips and back. Below are simple stretches that are safe to repeat throughout your day to help keep your postural muscles active and your body balanced. Be sure to include a well-rounded workout routine that includes mobility, strength and cardio-training.  

3. Vary

Vary your position throughout the day. If you can, stand (with good posture!) for part of your work day and shift your weight gently to keep moving. You may love to do something like running, dance, yoga or walking, so bring more of it into your life. If movement is tough because of an ache or a pain, see your doctor to get some support. Quite often, adding a regular mindful movement program like Pilates—which builds mobility, flexibility, and strength—can help you unravel your issues and keep you safe and injury-free.  

Easy Activity Breaks After Sitting Too Long

We’re sharing a short video with 9 exercises perfect for maintaining movement throughout your spine. Once you are familiar with these exercises, you can effortlessly vary your routine. Use the exercises separately to insert feel-good breaks for your mind and body as needed throughout the day. Be sure that one or more of your daily breaks includes a brisk walk!

https://youtu.be/58QVNdiFfyI

Positive effects to last a lifetime

Taking time and care to move during the day will create positive effects over a lifetime and help you continue to be active in ways that you love. Ready for more? Visit our YouTube Channel for a variety of workout options or register for one of our livestream classes.

MOVE Wellness can help you improve mobility, flexibility and strength. You can start now with an in-studio introductory session or a free trial of our livestream class offerings.

Elaine Economou is co-founder, President & CEO of MOVE Wellness Studios Fitness & Wellness, located in Ann Arbor, MI. Elaine holds certification through the Pilates Method Alliance, STOTT PILATES and the GYROTONIC® and GYROKINESIS® Methods. She has received additional training as a Wellcoaches™ trained Wellness Coach and TRX Suspension Trainer and Total Barre Instructor.

 

 

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Pilates at Home: Online Fitness Classes

Join MOVE’s Online Fitness Classes for Pilates Workouts at Home

When we celebrated MOVE’s 6th anniversary in early March, it was hard to imagine what an incredible challenge our studio would shortly face. Now, over one month later, we are all still adjusting to our new normal. Even so, our staff remains a strong group of movement experts and what we continue to believe is this: it is so important to keep moving. At MOVE, we are committed to continuing to adapt and grow so that we can help our community to keep moving at home. 

We already know the benefits of Pilates are vast. There is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective strengthening modality for bodies at any age and stage. Some of the physical benefits of a Pilates practice includes increased core strength, stability, flexibility, and mobility. In addition, Pilates is a mindful movement practice with guided breathing principles. Joseph Pilates is known for saying that “…above all, learn how to breathe correctly.” Connecting our breath with movement can help us improve circulation, reduce stress, improve concentration, and support a balanced nervous system. All of these benefits are important now more than ever to help us move through the day with ease.

Livestream Pilates Class

Over the last few weeks, we have seen our in-studio community successfully transition to an online community. We closed the physical doors to the studio on March 16 and started offering online fitness classes the very next day. MOVE trainers are now livestreaming over 50 classes every week. With our expanded schedule we hope that our MOVE community will spread the word about MOVE to friends and family across the country. Our lineup includes not only all levels of Pilates but also barre, yoga, GYROKINESIS®, the Franklin Method, and HIIT classes. We are fully committed to our online livestream classes and to keeping our community moving at home for the foreseeable future.

Can Pilates be done at home?

We all love the fancy machines we have in the studio, but you don’t need expensive equipment to practice Pilates at home. When Joseph Pilates created Pilates in the early 1920s he was focused simply on the body and breathwork. The Pilates equipment came years after the Pilates matwork. 

Pilates Online Teaser

Matwork provides the strength and foundation for all of the movements done on the Pilates Reformer, Cadillac, and Chair. Every March, the Pilates community goes back to Joseph’s roots and celebrates the original 34 mat exercises with March MATness. Although MOVE’s March MATness challenge was paused this year, many of us had really gotten into a groove of working on matwork in-studio. We’ve transitioned this practice to home and we know our clients are feeling it! 

“The livestream classes have been amazing, and a great way to feel productive and in control at a time where little else seems that way! As a member who has moved out of the area, I’ve also really enjoyed re-connecting with the MOVE instructors and community.” 

—Rena H.

Pilates workouts you can do at home

MOVE Co-Founder Elaine Economou suggests we think about movement with the mantra “take your vitamins”. A great place to start moving at home is with a movement vitamin in the form of gentle warm ups and simple exercises. Consistent practice is key to feeling changes in your body.

Watch Elaine’s Movement Vitamin video, and try out any combination of these essential exercises on your own:

https://www.youtube.com/watch?v=bfhLnqVTXtA
  • Spinal Rotation
  • Hip Release
  • Arm Circles
  • Cat Stretch
  • Opposite Arm-Leg Balance
  • Hip Rolls
  • Side Leg Lift
  • Toe Taps
  • Breast Stroke Prep
  • Standing Side Bend
  • Upper Ab Flexion

These essential exercises are a strong foundation to a home Pilates practice. With any form of exercise, it’s important to know your limits and practice within your personal abilities. When you’re ready to build on these basics, we offer several options for movement. 

  • Our YouTube Channel offers video workouts ranging from 10 to 30 minutes with a variety of Pilates, barre, cardio, and stretching options. Check them out and subscribe to our channel if you haven’t already. We’re constantly working on adding new content.
MOVE YouTube Channel
  • Virtual Private sessions are a great option where you can practice with one of our excellent trainers. MOVE trainers can help you deepen your Pilates practice by safely layering in harder or more complex exercises or helping guide you through modifications suitable for your specific body.
Shell Stretch Pilates Online
  • Livestream Group Fitness is a great way to bring variety and fun into your workouts. We have more than 10 weekly class options on the schedule with unlimited monthly memberships available. 

What do I need for Pilates at home?

The short answer? A tech device to stream your class on and a Zoom link. All livestream Pilates classes can be done with just a yoga or Pilates mat and a bath towel. For more information, including fun props to layer in or household prop-swaps, read our article Livestream at MOVE: What Do I Need for Class?

Pilates can be adapted to home practice with ease. Think about where in your home you can really connect to your body free of noise and distractions, if possible. Choose a space where you have room to place a mat and extend your body at different angles. When you’re in class, don’t forget to listen to your body. If an exercise doesn’t feel right for you, skip it. If you know a modification, try that instead. You can always skip the current exercise and do your favorite stretch, grab a drink, or simply tune into your breathing as you wait for the next exercise.

Online Fitness Class Scene

Who can take online fitness classes?

Anybody… and everybody! At any fitness level, Pilates is an effective and safe way to increase your flexibility, develop your core, and release tension. The exercises are designed to layer and build on each other as the student learns the foundational principles. In any session or class your trainer will aim to move you through all possible planes of movement of the spine. Trainers will include exercises that move the spine forward and back, sideways, and rotating into a spiral. You will also be taught to stabilize your spine and pelvis using your core. It’s all about building a well-rounded movement routine that supports strength and muscle balance. 

Man doing online Pilates class

At MOVE, we’ve organized classes into six levels: Gentle, Intro, Level 1, Level 2, Level 3, and Advanced. If you’re brand new to the studio, feel free to drop us an email so we can help you find your best fit. 

Register for an online fitness class today!

Ready to join us online? We have both monthly memberships and single class pricing. We’re committed to keeping our community connected and moving together and we hope you’ll join us.

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Livestream at MOVE: What Do I Need for Class?

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

On this page you will find:

Common Props for Each Class

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

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

Common Household “Prop Swaps”

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

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

Playlists on Spotify

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

Suggested Places to Purchase Props

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

Pilates Mats

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

Head Pads

Soft Foam Roller

Theraband Sets

Weighted Balls (1, 2, and 3 lbs) 

Toning Ball

Pilates Ring

Yoga Blocks

Yoga Bolster

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Zooming into Livestream Fitness: Getting Started

How do I download and join a Zoom class?

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

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

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Livestreaming at MOVE: FAQs

How do I sign up for a class?

  • Sign-up online.
  • Email the office (office@movewellness.com) or call or text us at (734) 224-2560.
  • Please give advance notice to sign up for a class.

Where is the schedule posted?

How do I download and join a Zoom class?

When should I join class?

  • Click the Zoom meeting link and join the class about 5 minutes before class to troubleshoot any technical difficulties.

What do I do if I get stuck in the “waiting room”?

  • Wait a few seconds to give time for being admitted into the meeting, and if not resolved then email the office (office@movewellness.com) or call us at (734) 224-2560.

What do I do if I get kicked out of a meeting?

  • Click on the Zoom link again and our tech support will let you back in.

What do I need for class?

  • All classes can be done with just a yoga or pilates mat and a bath towel. MOVE has prop kits containing a blue toning ball and theraband available upon request. 
  • Instructors will remind you of what props you might want at the beginning of class. Instructors can always provide modifications or suggest substitutions if you don’t have these props available.
  • Visit Livestream at MOVE: What Do I Need For Class? for more information on props and music playlists.

How can I listen to music for class?

Help! No one can hear me.

  • Clients are all muted upon entry of class.
    • This is for technical reasons because Zoom shows the person making the loudest noise on the main screen. This way the instructor will stay on the main screen and any client background noise (kids, animals, phone alerts) will not disturb other clients. 
  • You can request to be unmuted if you have a question and the trainer will get an alert. 
    • You can do this by hitting the chat icon or by “raising your hand” function.
  • For private training sessions, the trainer can leave you unmuted the whole time since there are only two of you.

How do I “raise my hand” to get the instructor’s attention?

  • Once you are in the meeting, click on the participants icon (either on the bottom or the top of the screen). Another panel will open displaying everyone. At the bottom, you can click “raise hand.” This will put up a blue hand icon. You can also lower your hand.

Do I have to turn the video on for class?

  • If you do not wish to have other clients able to see you via video during class that is totally fine. You can join a Zoom meeting with audio only. Just keep in mind the instructor will not be able to see you to offer modifications.

What else should I be mindful of?

  • If you are using your camera, consider if you stay in frame whether standing or lying down and if you prefer to be front or side-facing to the camera.
  • Be aware of surroundings: 
    • Carpet or rugs could become a tripping hazard (especially if wearing shoes); 
    • Props  should be nearby but not hindering movement
    • Chairs or tables may slide
      • If using a chair or table to get up from the ground, be careful not to use it to pull yourself up. Instead think of pressing down rather than away/toward you.
  • Listen to your body. If an exercise doesn’t feel right for you today, please skip it. If you know a modification, please do it instead. You can always skip the current exercise and do your favorite stretch, grab a drink, or simply catch your breath as you wait for the next exercise.
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5 Lifestyle Tweaks That Will Dramatically Improve Your Wellbeing

Elaine Economou is featured in Authority Magazine!

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

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

—Elaine Economou

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

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Beginner’s Guide to Pilates

Starting something new can often feel intimidating. But getting started in Pilates does not need to be overwhelming or intimidating. Pilates is for everybody, and you can do it too. This beginner’s guide to Pilates will give you a better idea of what Pilates is and what you can expect when starting out.

Q. What is Pilates?

A. Pilates is both a technique to help you move efficiently and safely, and it is also a series of exercises to help you learn that technique. It is a system designed to help you strengthen and mobilize your body. It is named after Joseph Pilates, who invented the technique.

Q. Who should do Pilates?

A. Anyone can benefit from doing Pilates, including older people, people who haven’t worked out before, people just coming out of Physical Therapy with injuries, and professional athletes and dancers.

Pilates can be done in its most basic form gently and simply. As ability, strength, and coordination increase, we can add complexity and more challenging exercises.  Anyone who wants increased core and overall strength, fewer injuries, better coordination, and better muscle function can and should do Pilates.

Q. What type of exercises do you do in Pilates?

A. Pilates has a variety of exercise that target strength and mobility for the whole body, always initiating with an engagement of the core. They can be done on a mat or unique equipment strategically designed to allow for the fullest expression of movement. Some pieces of equipment you would likely find in your session include the Reformer, Cadillac, chair, and barrel.

In any session, including an introductory session, the trainer will aim to move you through all possible planes of movement of the spine if possible. Your session will include exercises that move the spine forward and back, sideways, and rotating into a spiral. You will also be taught to stabilize your spine and pelvis using your core.

Common beginner Pilates exercises

Pilates Toe Taps
  • Toe Taps: The student lies on her back on a mat. She engages her abdominals while holding legs in the air at “tabletop” (knees bent, shins parallel to the ground). The student learns to fire her abdominal muscles to support the stability of the pelvis and lumbar spine while challenging that stability by alternating touching the floor with each foot.
Pilates Hip Roll
  • Hip Roll/Shoulder Bridge: Student lies on her back and lifts pelvis in the air, engaging her glutes and hamstrings, and using abs to keep her ribs from “popping out.”
Pilates Breaststroke Prep
  • Breaststroke Preps: Student lies on stomach and lifts upper body and shoulders off the mat. She fires her glutes and hamstrings to lengthen.

In all of these exercises there is an emphasis on correct form and engagement of and stabilization using the core muscles. A few other (more advanced) famous Pilates exercises are the Hundred, Roll Up, and Teaser.

Q. What should I wear for Pilates?

A. Wear what makes you feel comfortable and allows you to move. This could be leggings and a tank top, or sweatpants and a t-shirt. Layers can be helpful if you tend to be cold. Socks or bare feet are good, and socks with little grippers on the bottom can be useful for providing some friction with the floor. Jeans or restrictive clothing are not recommend as they impede freedom of movement. (But if wearing jeans will get you into class, go ahead and do it! You can trade them in for leggings when you feel ready.) If and when you feel comfortable, form-fitting clothing can help the teacher see your body better and give you more detailed and nuanced corrections.

Q. I have a serious injury/issue in my body. Can I safely do Pilates?

A. Always talk to your doctor first. There are safe exercises and safe ways to approach Pilates for almost all bodies, injuries and issues, but it is important that you have some familiarity with what is contraindicated (i.e. a “no-no”) for your particular issue.  For example, people with a certain level of osteoporosis in their spine should not do forward flexion (bending forward.) The teacher and student work together to find safe alternatives to traditional exercises. At MOVE Wellness, we have a “gentle” Pilates class specifically designed to work at a pace and level that accommodate bodies with issues and injuries, or those who simply prefer to work at a slower pace. Starting with a private Pilates lesson before doing a group class is always recommended, so that you can go into class with a clear sense of what movements are best for you, and which should be modified. The instructor will also be able to help with this, but the more you know about your own capabilities, the better.

Q. Will Pilates make my abs stronger?

A. Pilates starts by focusing on the stabilization of the pelvis, ribs and shoulders, and by learning to use the breath to activate the abdominals and find a healthy placement for the ribs and shoulders. You will learn to stabilize your pelvis and ribs with all of the muscles attached to them with particular attention to the abdominals. We learn to activate our deepest layers of abdominal muscle – our transversus abdominis – before we begin every exercise. Doing so aids in this stabilization.  So yes, Pilates will make your abs stronger. It will also strengthen the other muscles of your core, your glutes and large muscles of the back. As you learn to work with these core muscles, you will work all muscles of your body. Pilates will ultimately give you a full body workout but will emphasize good core function as a prerequisite to good form.

Q. What is the difference between Pilates and Yoga?

A. In both Yoga and Pilates you are likely to go into a studio wearing comfortable clothing and embark on a series of movements. Both Yoga and Pilates will emphasize the mind body connection and ask you to work with your breath. Pilates is more straightforwardly an exercise system and physical technique for movement. It will teach you how to have good form and give you a series of moving exercises based on the work of Joseph Pilates. This will increase and strengthen your form, core strength and coordination.

Yoga is connected to a 2000 year old philosophy that is designed to set the practitioner up for spiritual transformation and meditation. Both of these techniques may ultimately benefit your mind and body, but the movements and the basis for the techniques are very different. In general, Yoga classes tend to have more of an emphasis on stretching and holding “poses,” while Pilates exercises move along different planes to increase strength, particularly of the core.

Q. Should I take Pilates classes or private lessons?

A. At MOVE, we highly recommend that everyone take at least one private lesson before they join classes. This helps ensure that you are familiar with the technique of Pilates and how to apply it to your particular body and set of issues. It also helps us make sure that you are placed in a class appropriate for your level.  Once you have done this introductory session, you can choose to continue with classes only, privates only, or a combination of the two. We recommend doing a combination when you’re ready, as private lessons are opportunities to work in specific details to what is going on in your body, where as classes ask you to take some of what you’ve learned into a context of being slightly more independent. Some home practice is also recommended.

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Q. How often should I do Pilates as a beginner?

A.  Try to start with at least one hour a week, although more is encouraged when possible. This may be through private lesson, classes and/or home practice. Pilates is safe to practice daily, and in general, the more, the better.

Q. I have more questions, is there someone I can talk to in person?

A. Yes! Call us at 734-224-2560, email us office@movewellness.com, or stop by for a conversation and a tour. We are located at 3780 Jackson Road in Ann Arbor, behind Sun and Snow, across the parking lot from the Quality 16 movie theater. Come and visit us! We would love to meet you.

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Lauren Miller is a Pilates and GYROTONIC Trainer at MOVE Wellness in Ann Arbor and can be reached at 734.224.2560 or office@movewellness.com

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MOVE Client Spotlight: Nili Tannenbaum

 

This month the MOVE Wellness Studios Community Spotlight shines on Nili Tannenbaum, who overcame skepticism and fell in love with Pilates (and MOVE Wellness Studios!).

Nili Tannenbaum Community Spotlight

I started Pilates because I’m a woman in my 60s with a genetic disease resulting in muscle weakness and inflexibility, as well as arthritis and a history of injury in one knee. I wanted to be able to move without pain and stiffness, climb stairs without relying on a bannister, get up easily from chair, and function normally with everyday activities. Even more importantly, I wanted to be able to play and cuddle on different surfaces with my grandson!

When a colleague suggested I try Pilates, I told him that it couldn’t possibly work for me. I thought it was for very fit, Lululemon-wearing, Mercedes-driving trophy wives and that it wouldn’t be for me. I was skeptical, self-conscious, and very nervous before my first session. I felt intimidated by the Pilates equipment, convinced I would fall off or that I wouldn’t be able to succeed at even the easiest things.

My Pilates First Session Experience

MOVE Wellness Studios Spotlight Meet NiliMy first session was transformational; I suddenly was doing things I never could have imagined myself being able to do. I immediately was able to understand how my body works (and why things hadn’t always worked). I had walked in, certain that it would be my last time but it turned out to be a new door opening to a whole new chapter in my life.

I love working out at MOVE Wellness Studios because I feel I belong and that I’m always being encouraged, exposed to new realizations about my capabilities, and given solutions to help deal with my limitations. My amazing trainer, Angela, challenges me while showing me how much I’m already able to do.

I have experienced many physical and mental benefits from my MOVE Wellness Studios experience. Physically, these have included significantly improved range of motion, flexibility, and muscle strength, accompanied by much better toning, posture, and energy. Mentally, these have included growth in self confidence, thanks to the belief in me by my trainer and the ways in which she has taught me that my diagnosis and age do not define me. I also have an increased appreciation of wellness goals and activities, which have also helped me lose 35 pounds so far. All together, this experience has really been life-changing.

By the end of the year, I hope to improve my strength, flexibility, and range of motion to improve my ability to climb stairs, do floor-based mat work, bear weight on my knees, and run around/play on the floor with my grandson (joined by his cousin, due to be born next month!).

To learn more about private training sessions click here, and to book a private session with one of our experienced trainers, click here.

 

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Rainbow Squats and Killer Rows: Why You Need TRX and Pilates in Your Life

 

Our thanks to MOVE Wellness Studios community member Emily Douglas for sharing her thoughts on her favorite class.

We’ve all got that one MOVE Wellness Studios Pilates class that, come hell or high water, we refuse to miss because we just love it that much. And for me, that class is Power Pilates w/TRX on Tuesday mornings.

A brilliant blend of foundational Mat Pilates and highly effective strength training, this class has become an essential part of my week. There are plenty of reasons to take it, but here are my top five reasons to take TRX and Pilates:

1. Half-and-half = Happiness

Not sure you’re really up for a TRX class? No worries. Because half this class has nothing to do with TRX. The beauty of Power Pilates with TRX is that it’s the best of both worlds, including traditional Mat Pilates and TRX suspension training. You get to warm-up with your favorite mat exercises and then jump into some beginner-friendly strength training. And thanks to the moderate pace of the class, you can learn to use the TRX as you go. No experience necessary!

2. The magical mat warm-up

For me, the magic of this class lies in the warm-up. Much of the effectiveness of TRX training comes from proper engagement of your shoulders and transverse abdominis. And that’s exactly what you get thanks to the first half of this class: purposeful mat exercises designed to get you on and aligned, so that when you do transition to the TRX portion of class, everything’s working exactly how it should be.

3. Deep squat satisfaction

If you’re secretly resentful of your toddler because she can effortlessly squat down to the floor with heels flat and you can’t, please raise your hand. For most of us, age, injury, and perhaps just plain old genetics prevent us from finding that blissful deep squat position as adults. But TRX changes that. While the goal of a TRX squat still is to use your lower body and core strength, relying on your upper body as little as possible, the extra support from the trainer allows you to safely find that lower squat position without sacrificing form or stability.

4. Fancy feet-in-straps

“Feet in straps” work on the TRX is the part of this class that you will love to hate. Think a good barre class gets your glutes and hamstrings burning? Just wait until you’re asked to “drag your heels through the sand” while holding a glute bridge on the TRX. It’s a mildly tortuous and wildly beautiful way to round out an already fabulous class.

5. Row, row your back

For those of us who sit hunched over a keyboard all day, getting out of our pecs and shoulders and re-engaging our back muscles is essential. And actually strengthening our backs while doing so is icing on the cake. The rowing series we move through in the TRX part of this class is superb. Like all TRX work, you can make it as easy or as challenging as you like based on the angle of your stance. And nothing feels better than pulling up after that last row to roll through a nice back and shoulder stretch with your hands in the straps.

Try TRX and Pilates You just might like it.

Whether it’s my tight shoulders or compromised hip tissue, there’s always something preventing me from keeping up with the pace of more traditional hour-long TRX classes. But I also crave classes that give me a chance to dig into some more focused strength training. Power Pilates with TRX has been the answer to that problem for me.

Whether you’ve been looking for another good mat class, but have been turned off by the TRX, or you’ve been hoping to try something new but not too intense, you should give this class a try. Even if you decide it’s not for you, you’ll at least get to laugh a little as we all fumble through strap choreography and enjoy your trainers ever-growing list of creative cues.

 

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