Pilates 101: The Infamous Origin Story
If you have no idea what Pilates is, or even how to describe it to others, you’re in good company. Most people have never heard of Pilates, have only heard of it in relation to super hot rich celebrities, or confuse it with yoga.
If you know a little about Pilates, you may be familiar with sleek studios, strange equipment and depending on your age, Pilates may draw up visuals of Jane Fonda workout videos or youtube Pilates.
What you might not know, is that Pilates was originally called Contrology and was invented by a chain smoking, cigar loving, former assistant brewer and boxer with a flair for tall tales.
What we know now as “Pilates” is named after the man who invented it, Joseph Pilates.
In many ways, Joe was larger than life and the stories about him and the history of Pilates are made for Hollywood. Common myth has Joe as a weak sickly child who suffered from asthma, rickets and a whole host of maladies. Tired of being a sick weakling, Joe took matters into his own hands and began to study anatomy, gymnastics, boxing, yoga, body building and martial arts. His father actually owned a boxing gym, making this pursuit a little easier on the young Joe.
Story tells that Joe transformed his body into such a strapping specimen that he was utilized as a model for anatomy books. Looking at photos of Joe throughout his life, it’s easy to believe. Well up into his 80’s, he was extremely fit and muscular, and often wearing what could only be described as a fitness version of “tighty whities”.
The story takes a gritty turn in the early 1900’s. Allegedly, Joe was living in England and teaching self defense for Scotland yard, while also working as a circus performer and a professional boxer. When England entered WWI, they rounded up all foreign nationals living in England at the time and thus, Joe, a German citizen, was interned at the Isle of Man. It was apparently during this time without much else to do, that he began to develop “Contrology”. The frequently repeated (and probably false) Pilates origin story claims that he utilized the springs from the hospital beds as resistance trainers and that’s how the Reformer and Cadillac were born.
After the war, Joe returned to Germany for a short time before abandoning a second family and heading off to New York City where he opened up his first Contrology Studio with his third wife (and possibly just life partner), Clara.
Due to the studio’s proximity to the New York City ballet and Joe’s reputation for helping injured dancers extend their career, Pilates became a mainstay in the dance community.
Joe spent the rest of his life chain smoking, teaching his method, inventing equipment, giving wild interviews and sending friends Christmas Cards with photos of himself wearing tighty whiteys.
When Joe died, Clara struggled to keep the business running and the entire method was at risk of being lost forever. Two of Joe’s former students stepped in to keep the Pilates Method going, leading into the branching of Pilates into the Classical and Contemporary methods, a long drawn out court battle over trademarks and who owned Pilates, before the eventual explosion of Pilates as we know it. (See, Hollywood is written all over this story.)
Now a days, Pilates still attracts dancers, athletes and celebrities, as well everyday people who want to move better, recover from injuries, and improve posture.
My Unexpected Introduction to Pilates
In my early 20s, I came home for a visit and went for a trail run. Mid-run, a lightning storm rolled in, and I was hauling ass down the trail when I slipped, fell and took a very painful tumble down three switchbacks. I chipped my teeth, scraped up my arms and legs, and jammed my femur into my hip socket. I was in severe pain and limping for weeks from that fall, which led to countless chiropractor appointments and an eventual referral to try Pilates.
At the time, I didn’t even know what Pilates was. I walked into a mat class at the gym thinking, “How hard can it be?”. I was running 40 mile weeks, lifting daily, doing yoga multiple times a week, and cycling up to 70 miles every Saturday.
Five minutes into class, I was panting, sweating and my legs were trembling uncontrollably. After struggling to do a single rollup, I looked around, and saw the room was full of sweet little old ladies absolutely crushing it. By the end of that class, I was toast. I actually waited until everyone else left before very ungracefully lumbering off of the mat and staggering out of the room.
I was hooked.
Why Pilates Works
Joseph Pilates was incredibly adept at anatomy and spent a lot of time studying different movement practices and observing animals. Pilates utilizes all of the planes of movement and at its core (pun intended!) it is about intentional, holistic, mindful movement. Every exercise emphasizes:
Core strength not just abs, but the deep stabilizing muscles
Alignment maintaining optimal posture and position during movement
Breath breathing patterns in Pilates support movement and release tension
Control & precision Pilates emphasizes controlled precise quality of movement over loads of wild ranges and qualities
This blend of strength, mobility, and mindfulness makes Pilates a powerhouse exercise method, whether you’re recovering from injury, cross-training for sports, or just hoping to move with more ease.
Ready to start your own Pilates story?
Luckily, you don’t have to fall off of a mountain to start your own Pilates journey. But if you did, we’ve got you covered.
In addition to our private one-on-one sessions, we have multiple small group classes and some special series kicking off.
I can’t wait to see you in the studio!
-Rubecca
What do Pilates and Toothbrushing Have in Common?
I started my Pilates career as a Sports Therapist for Spine & Sports Therapy in Houston. Our five person team specialized in high endurance and high intensity athletes. Ironmen, marathon runners, ultrarunners and extreme athletes were our bread and butter. As a new instructor, I was constantly amazed by the intensity of the training programs our clients followed. They’d wake up at three in the morning for three hour runs, head home to get themselves and their kiddos ready for the day, work a full day, take care of parenting duties, make dinner, help with homework, put the kids to bed and then head out for 2-3 more hours of training. Their weekends were spent training around soccer schedules, dance performances and grocery shopping.
The craziest thing was how much time, money and effort these folks spent on managing their injuries.
They had biweekly standing appointments with the chiros and due to the nature of our program setup, they were forced to attend 1-2 appointments per week with me for Corrective Exercise and Stretch Therapy.
A large portion of my job included movement reeducation and a deep dive into the ergonomics of everything. From gait training, shoe selection and posture to sleep habits, desk setup, and driving habits, we covered the gauntlet of non-exercise habits that could be contributing to their issues. It was common for clients to lug bags full of shoes, pillows and other accessories to be tested, fitted and trained on.
We also spent a lot of time on the absolute very basic foundational things. Standing posture, breathing, core engagement and standing balance chief among them. It wasn’t uncommon to have clients with extreme debilitating back pain who could run competitive marathons, but were incapable of standing up straight or being able to balance on one foot for more than 5 seconds.
I can’t tell you the number of Ironmen I worked with who paid big bucks for specialized bootcamps but still couldn’t do a single *proper* pushup or sit-up.
They could do 1000 shitty form pushups and 1000 neck strainer sit-ups, but they would struggle, tremble, sweat and glare at me when they had to do one proper set. It wasn’t uncommon to see one of these amazing endurance athletes resembling an upside down turtle as they struggled to engage their core and lift their head, neck and shoulders up without kicking through their legs or bumping their bum into the floor to utilize momentum to get them back up.
Working 40-hour weeks with these clients taught me one key lesson. The importance of what I now call the “toothbrushing work”.
Think about it. Tooth brushing is the smallest most benign habit we have. Low skill, low attention required. Minimal time commitment of twice a day, two minutes a day. Add another minute or so for mouthwash and floss. We’re in and out in under 5 minutes a day for this ridiculously small habit.
Despite it’s minimal nature, we all know skipping tooth brush time it isn’t an option. Without this small, regular habit, bigger problems start to build. In addition to yucky mouth feel and bad breath, routinely skipping tooth brushing leads to tooth decay, gum disease, infections, and an increased risk of heart disease, stroke and even dementia! Brushing our teeth isn’t just about aesthetics. It’s about preventing systemic health issues that can affect the entire body.
Core strength, balance, proprioception, and mobility are the toothbrushing of our movement practice.
Those Ironmen weren’t getting injured just because of their insane training plans. They were getting injured because they weren’t doing the movement equivalent of brushing their teeth. They weren’t doing the foundational basics that kept their bodies resilient and functional.
When we neglect these foundational elements of movement, we might find we have poor posture, weak core muscles, bad balance, and lack of mobility. For some folks, those things can translate into chronic neck, shoulder, hip, and back pain, fall risk, increased injuries, sprains, strains, tears, fractures, joint stiffness and trouble moving with ease. Not to mention the constant fatigue and wear and tear that accompanies poor mechanics.
Just like skipping tooth brushing can lead to major problems, ignoring the daily foundational movement basics can severely impact your health and quality of life.
Here’s the good news.
Just like toothbrushing is a total low level activity with a big bang, your foundational basics don’t have to be hard or fancy. They don’t need to be intense or take forever. They just needs to be consistent. 4 minutes a day is 1,460 minutes a year, which adds up to about 24 hours and 20 mins. That’s a whole lot of investment for a little work each day.
If you’re looking for that quick extremely foundational and basic routine, here’s what we taught at the clinic and asked clients to do. You’ll recognize the daily routine as your Pilates homework. 15 years later, I’m still using this work, because it’s so effective.
Daily:
3-D Breathing x 1 minute
Single Leg Standing Balance 2 x 1 min each leg
Total time: 5 mins
3x/week:
Therapy Bridges (aka neutral bridges or Pilates bridges) 2 x 1 min
Side laying double leg lifts 2 x 1 min each side or Elbow/Knee side planks 2 x 1 min each side
Table Top 2 x 1 min or Elbow/Knee planks 2 x 1 min
Total time: 8 mins
Your subconscious can’t tell time, so if the 1 min time frame is too much starting out, break it down into smaller pieces and start to build your way up.
ie Start with six 10 second holds, work towards four 15 sec holds, progress to three 20 sec holds, to two 30 second holds, one 45 sec hold + one 15 sec hold, work up to one 60 sec hold.
In the same way we don’t just start brushing our teeth when we feel a cavity forming, we also don’t want to wait for aches, pains, or injuries to start moving.
Movement is medicine. And it’s essential preventative maintenance.
Think of Pilates as the toothbrush for your posture, your core, your balance, and your mobility.
Until next time,
-Rubecca
Junk Miles, Proper Form and Intentional Movement
Posted on January 10, 2025 by pilatesnative
In the running world, there’s a concept experienced runners know well: junk miles.
Junk miles are the miles you rack up when you’re just running to hit a number of miles in your training log. Unlike intentional training miles, the ones your run purposefully to build speed, endurance, strength, or clarity, junk miles lack focus or strategy.
In my experience, junk miles were always the ones that lead to fatigue, overuse injuries, and burnout.
On a run a few days ago, the idea of junk miles got me thinking about how we approach movement in Pilates and fitness in general, especially after a recent debate I had with another Pilates instructor.
During the discussion, the other instructor argued that form isn’t particularly important. They claimed there’s no real evidence linking poor form to injuries, pain, or other problems. Their perspective was that movement itself is the point—as long as someone is moving, they’re doing it right.
While I understand the idea and intention behind encouraging people to move, I couldn’t get on board with the idea that form is irrelevant.
Movement Without Intention:
The Pilates Equivalent of Junk Miles
In Pilates, as in running, not all movement is created equal. Simply “doing the reps” without paying attention to alignment, mechanics, or intentional engagement is the Pilates equivalent of ranking up junk miles in a running program. This kind of unchecked movement might not seem harmful in the short term, but over time, it can lead to overuse injuries, imbalances, and compensation patterns.
Here’s the thing. No matter what you believe about movement, the science is clear. Overuse injuries often stem directly from poor mechanics. When you repeatedly load your body in ways that don’t align with its natural mechanics, stress builds up in the wrong places.
A runner who collapses their knees inward with every step may develop knee pain over time.
A Pilates practitioner who doesn’t engage their deep core during a roll-up might strain their lower back instead of strengthening their core.
The body is amazing and it can adapt in some super cool ways, but it’s also prone to compensating. Those compensations can eventually lead to dysfunction and dysfunction can lead to aches, pains and weird injuries.
Proper form ensures that movement serves its intended purpose, whether that’s building strength, improving flexibility, or enhancing mobility.
We’d Never Tell a Weightlifter That Form Doesn’t Matter
Imagine telling a weightlifter that form doesn’t matter—that as long as they’re moving, they’re doing it right.
No way! It hurts to even think about, right?
Everyone knows that in weightlifting, proper form is non-negotiable. Without it, you’re looking at a high risk of acute injury (like a herniated disc or rotator cuff tear) and long-term damage to joints and muscles.
Why, then, would we dismiss form as unimportant in Pilates or other forms of mindful movement? This line of thinking may be rooted in outdated stereotypes that Pilates is “just stretching”, “just for women”, or not “real” exercise.
But anyone who’s ever spent time in a Pilates studio—or worked with an athlete to improve their mechanics—knows this couldn’t be further from the truth.
Pilates and weightlifting actually have a lot in common:
Both prioritize alignment and control to protect the body and build strength.
Both rely on progressive overload to safely challenge and improve.
And both require intentionality to yield the best results.
The idea that movement alone is enough, overlooks the depth and nuance of effective training, whether you’re lifting a barbell, practicing the Pilates Hundred, or running intervals on a track.
Intentional Movement Matters
Intentionality is the cornerstone of Pilates. Every exercise has a purpose, and proper form allows us to maximize the benefits while minimizing the risk of injury. Think of it this way:
In running: Intentional miles are planned with a goal in mind—speed intervals, hill training, or long endurance runs. Each type of run serves a purpose in building a well-rounded runner. (And yes, somedays you’re just running because it’s fun! But with proper form.)
In Pilates: Intentional movement focuses on alignment, breathing, and precision. Each exercise strengthens the body holistically, rather than reinforcing poor movement patterns. The fun in Pilates comes from the flow. And the flow comes from doing the exercises properly.
The argument that “movement is all that matters” just doesn’t cut it. Movement is wonderful, but movement without mindfulness can do more harm than good. Just as junk miles can sideline a runner, careless movement can create a foundation for pain and dysfunction for a Pilates practitioner.
Balancing out Form and Exploration
Not every movement needs to be perfect and we shouldn’t avoid trying new activities for fear of doing them “wrong”, but we need to balance form and exploration, joy and intention, freedom and awareness. There’s a time and place for everything.
Explore with reckless abandon at an intuitive dance class? Yes, absolutely.
Explore with reckless abandon while weight training or on the Reformer? No. Absolutely not.
As instructors, our job is to guide people toward movement that supports their goals and respects their bodies. That means emphasizing quality over quantity, form over mindless repetition, and intentional practice over aimless effort.
Whether you’re running a half marathon, lifting weights, or practicing Pilates, movement isn’t just about doing—it’s about how you do it. So let’s move with purpose, cultivate awareness, and leave the junk miles—on the mat, under the barbell, and on the road—behind.
Is Pilates Strength Training?
Posted originally on October 20, 2024
One of the questions I get most often from friends, clients and Pilates newbies is: Does Pilates count as strength training?
Ask a Cross Fit coach and they’ll say nope. No way. Most definitely not.
Ask a Pilates Instructor and they’ll say yes. Absolutely. 100%. Have you even done Pilates?
My floaty Pilates Instructor ex-Engineer answer?
Yes.
And No.
What Is Strength Training, Anyway?
When we talk about strength training, most people think of lifting weights, doing push-ups, or any exercise that’s about building muscle and power. For me, strength training is about developing the overall strength and function that we need for everyday life—like being able to lift your groceries, move furniture, or just feel stronger in your body as you perform your normal daily tasks.
Traditional Strength Training focuses on:
Explosive Strength: Think of movements like jumps or quick powerful lifts
Raw Strength: how much weight you can move or resist
Big Motor Skills: engaging large muscle groups in a coordinated way, like with squats, deadlifts, or bench presses
How Does Pilates Fit In?
Pilates has a similar goal—helping you feel stronger and more functional as you go through your daily life—but it goes about it a little differently. Pilates is all about:
Deep Core Strength: Those smaller, often overlooked muscles that support your spine and pelvis
Control and Precision: Moving with intention and focus, which makes all those little muscles work harder
Fine Motor Skills: Building stability, balance, and a greater awareness of how your body moves
Bone Density
One important aspect of strength training—whether it’s traditional weights or Pilates—is its impact on bone density. For those concerned about osteoporosis or simply wanting to maintain healthy bones as they age, weight-bearing exercises are crucial. When muscles pull on bones during exercise, it stimulates bone-forming cells, helping to maintain or even improve bone density.
For those concerned about bone density, it’s not an either-or situation—it’s more about finding the right balance:
Pilates offers a low-impact way to get some of those benefits. Exercises like planks, bridges, standing balance work and using the jump board in Pilates are all weight-bearing, which means they can help stimulate bone growth. Plus, Pilates places a strong focus on alignment and posture, which can be especially valuable for those with osteoporosis to prevent fractures and maintain a healthy spine.
Traditional Strength Training may provide an extra edge when it comes to building bone density. Lifting heavier weights creates a greater stress on the bones, which can lead to more bone-building activity. This makes traditional strength training particularly effective for those who need to combat bone loss.
Hybrid Approach: Mixing Pilates with weightlifting can provide the best of both worlds—fine-tuned movement patterns + the progressive resistance that builds muscle and bone density.
When Worlds Collide
Where Pilates and Traditional Strength Training Meet
Joseph Pilates was a body builder, so a lot of the classical Pilates exercises actually look pretty similar to traditional strength moves. For example:
The Push-Up Series in Pilates is a great match for the standard push-up progressions in the gym.
Mountain Climbers on the Chair match up well with box jumps or step-ups, while the many variations of lunging exercises on the Reformer and Chair emulate traditional lunges, side lunges, Bulgarian squats and curtsey lunges.
Footwork, Squats on the Reformer or Chair and Plies all lump into the squat category. While Pelvic Curls, Bridges and Single Leg Bridges on the mat or equipment are very similar to those weight-room glute bridges using body weights, off of a bench, or using an exercise ball.
The Rowing Series on the Reformer and Cadillac has a pulling motion that’s very much like a seated row you’d do in the gym (with a lot of extra choreography that also incorporates hamstring flexibility and core strength).
The Back Series with the Roll Back Bar is essentially a series of lat pull downs, single lat pull downs, and bicep curls.
And then of course, we have all of the rotation and stability work in Pilates that may feel similar to ax chops, pall-off presses, Russian twists or medicine ball oblique work. Not to mention swimming = super mans, swan = back extensions, the endless side plank and clam shell variations, and aaaaalll of the core exercises that feel simultaneously familiar and strange when they move from the gym to Pilates.
Making Traditional Strength Moves More Challenging
One of the things I love about Pilates is how it can take traditional strength exercises and spice up the challenge. For example, planks are a staple in both Pilates and strength training. But in Pilates, we make it even more challenging by adding movement and springs into the mix:
Planks on a Reformer can involve sliding the carriage back and forth, engaging stabilizing muscles even more.
Plank variations on the Chair involve pushing down on the pedals, turning a static hold into a dynamic balance challenge.
Side Planks on the Cadillac can be done with resistance from the springs, adding an extra element of control and strength to the movement.
These variations force you to stabilize in multiple directions, making the muscles work harder. So, rather than just holding a plank, you’re moving in and out of the position with control, creating a deeper connection to your core and the smaller supporting muscles.
What About the Springs?
If you’ve ever tried the Reformer, Cadillac, or Chair, you know those springs aren’t just for show. They create a kind of resistance that’s like lifting weights—but with a smoother feel. It’s a great way to challenge your muscles through a full range of motion and some of those spring loads can be extremely challenging.
But here’s the thing: Springs have their limits. Unlike free weights, where you can keep adding weight, the tension in the springs is fixed. At some point, if you are focused on raw strength and gross motor, you might want more resistance than Pilates springs can offer.
When working with extremely strong clients who can easily muscle through the springs, our Pilates focus is on all of the other things that make the movements challenging: stability, flexibility, control, coordination, breath work, and functionality.
Is Pilates Enough for Strength Training?
Yes. But also no. It all depends on what you’re looking for:
If your goal is to feel strong, balanced, and able to move through life with ease, Pilates is definitely a form of strength training.
If you’re looking to build large muscles, lift heavy, or specifically focus on maximizing bone density, you might want to mix in some traditional weightlifting for that added challenge.
Where Pilates Shines
A Safe Transition from Injury to Strength Training
One of the standout features of Pilates is its ability to serve as a seamless transition for individuals recovering from injuries back into normal activity. Most of our clients come to us after Physical Therapy, looking for a safe and effective way to regain strength and mobility so they can return to the gym. Here’s how Pilates fits into that recovery journey:
Pilates exercises are controlled, low-impact and holistic or full body. This helps folks regain strength without putting undue stress on healing bodies while also requiring the use of the recovering areas in complex compound movements.
A lot of pain and injuries stem from a weak core. Pilates emphasizes core strength, which can help support and stabilize the spine and pelvis, reducing the risk of re-injury.
The use of springs and resistance in Pilates allows for a gradual increase in difficulty. Clients can start with lighter resistance and increase as they gain strength and confidence, bridging the gap between rehab and full strength training.
Pilates encourages body awareness and alignment, which are crucial when transitioning back to more traditional strength exercises. By improving how the body moves and training proper alignment, traditional strength training exercises become safer and more effective.
Pilates can help maintain the strength built during PT or rehab while also addressing any lingering imbalances or weaknesses.
Strength is not solely defined by how much weight you can lift.
Strength is the balance between functionality, stability, mobility and power.
While Pilates may not fit the conventional definition of strength training, it does make you stronger by developing overall functionality, stability, balance, core strength, bone density and mobility. Plus, it allows you to access greater power when doing things like heavy lifting.
So yes. Final answer. Pilates is a type of strength training.
Cheers to whatever gets you moving this week-
Rubecca
So What is Pilates Anyway?
Posted on September 17, 2024 by pilatesnative
“Contrology is complete coordination of body, mind and spirit.”
-Joseph Pilates
The majority of my clients are brand new to Pilates and are usually starting out on their journey because their doctor, Physical Therapist, trainer or massage therapist recommended it for a specific injury or as part of their rehab process. It’s not uncommon for newbies to ask “What exactly is Pilates?” or “So what are we doing here?” It’s also pretty common for new folks to say “I didn’t know Pilates was hard” or “I don’t feel like we’re doing anything at all. I’m not sweaty, I don’t get sore. But I feel good afterwards.”.
It’s not just newbies who have a hard time defining Pilates. Many long time Pilates practitioners and even instructors will struggle to explain Pilates to others. Today, we’ll take a quick deep dive into what the heck Pilates is.
Who, Not What
Originally called Contrology, Pilates is a full body, low-impact exercise method developed by Joseph Pilates in the early 20th century.
Legend has it that Pilates was a sickly child who studied and rigorously practiced varied exercise methods in an attempt to heal himself. As a young man, Pilates, who was born in Germany, was a boxer, gymnast, circus performer, martial artist and body builder, who refined his exercise methods while interned on the Isle of Man during WW1. After leaving England and returning to Germany, he continued to study movement, including yoga and studying animals at the zoo in his inspiration. When the German government invited Pilates to train their soldiers, he decided to emigrate to the United States. On the boat over, he met his wife, Clara. In 1926, they opened up their Contrology studio in New York City where they spent the rest of their lives teaching and refining Contrology.
While Pilates originally refined his method for men, being in direct proximity to the New York City Ballet meant that Contrology spread quickly through the ballet community, with Pilates frequently being credited for extending many dance careers.
Ever the German inventor, Pilates designed and patented 26 pieces of exercise equipment throughout his life, incorporating the Reformer, Cadillac, Ped-o-Pull, Wunda Chair, Spine Corrector and other gadgets and gizmos into his exercise method which includes over 600 different exercises. Along with inventing and teaching, Pilates also wrote two books: “Return to Life” and “Your Health: A Corrective System of Exercising that Revolutionizes the Entire Field of Physical Education”.
When he died in 1967 at the age of 83, his life’s work limped along the fringes of the fitness world, with just nine of his students taking his teachings out into the world. It wasn’t until the 80’s/90’s that Contrology was re-christened as Pilates and the Pilates exercises became more mainstream as they slowly began to attract high profile clients like super models and actresses.
Classical Pilates vs Contemporary Pilates
As so often happens, each of Joe’s students, now referred to as the Pilates Elders, took their understanding of Joe’s work and developed their own styles and techniques. Those styles quickly fell under two umbrellas, Classical Pilates and Contemporary Pilates.
The Classical folks define their work as maintaining the integrity of the system Joe created without modern adaptations. These sessions stay true to the exercises, sequencing, and principles he designed.
The Contemporary folks brought a broader lens to the work and while it incorporates the core principles of Pilates, a contemporary session may include updated techniques, modifications, variations, physical therapy practices and offers more flexibility in how the exercises are taught and performed. Contemporary sessions may also include other non-Pilates modalities during the session.
So what exactly, is Pilates?
At it’s most basic, Pilates is a low-impact, full-body workout that focuses on strength, flexibility, balance, coordination and alignment. Pilates sessions may utilize body weight, the diverse collection of Pilates equipment, a fun collection of props or a combo of all three.
The 6 Principles of a Pilates Practice
Joseph Pilates believed that true health incorporated mind, body and spirit and was a product of the functional union of the three. His Contrology method was designed to “reinvigorate” the practitioner by emphasizing precise, controlled movements that lead to better overall mechanics. Every Pilates session will focus on the “6 Pilates Principles”: Concentration, Control, Centering, Flow, Precision and Breath.
Pilates movements are often initiated from “the core” or the “powerhouse” as it’s frequently called in Pilates. A Pilates core includes the abdominals, low back, hips, and glutes. Each movement is deliberate and executed with purpose, with the intention of stabilizing through the core and avoiding the use of momentum or uncontrolled movement to complete an exercise.
By design, the Pilates exercises are meant to be fluid, graceful and precise. The flow works to promote efficient movement patterns, enhance coordination, and allow exercises to build on one another. The focus on precision ensures correct alignment and engagement of the muscles.
New practitioners, especially runners or weight lifters, may feel like they don’t “feel the burn” during a Pilates session. That’s because Pilates focuses on quality over quantity. This helps prevent overuse of dominant muscles and builds balanced strength across the entire body. Breath, the final principle is integral to a Pilates practice. Proper deep breathing aids in concentration and control, while also promoting proper functional use of the expiration system.
Why Do So Many Doctors Recommend Pilates?
Doctors and PTs often recommend Pilates as part of a treatment plan because it is a low-impact, full-body workout that focuses on strength, flexibility, and alignment.
Pilates is unique it its ability to strengthen the deep core muscles (abdomen, back, and hips) without putting excessive strain on the joints.
Some common reasons doctors refer patients to Pilates include:
Chronic Pain: Pilates can help alleviate chronic pain, especially in the back, hips, feet, neck, and shoulders by improving posture, improving functional range of motion and strengthening muscles in efficient patterns.
Pre-Surgery or Injury Recovery: New research has shown much better surgery outcomes if the patient has strengthened the body prior to the surgery. Pilates can help prepare clients for surgery by safely improving mobility and strength, often without aggravating the affected area. For this same reason, Pilates is a great injury recovery tool.
Poor Posture & Core Strength: Poor posture and low core strength may be contributing factors to chronic pain and discomfort. Pilates helps correct alignment and teaches efficient, functional movement while also strengthening the deep core muscles.
Flexibility & Mobility: Pilates exercises frequently focus on the functionality of movement, with an emphasis on recovering or using the full functional range of motion available in each joint.
No matter your age, ability, fitness level, or medical history, Pilates can be adapted to meet your needs. The versatility of the Pilates method is one of the reasons why I love Pilates and it’s also why it’s so highly and frequently recommended by medical professionals. A good Pilates practice meets you where you’re at and helps you gradually improve, whether you’re looking to get stronger, move better or relieve pain.
As always, I love hearing from you and can’t wait to talk Pilates (the man and the method) with you. Shoot me an email or bring it up in your next session. Have a great day!
-Rubecca
p.s. The book “Caged Lion” was a great read all about Joseph Pilates and the founding of Contrology. Highly recommend if you’d like to learn more about Joe and how Pilates came to be.
The Pilates Native Client Journey
Posted on August 24, 2024 by pilatesnative
So what exactly am I doing here?
A few years ago, a client walked in and said “So what exactly am I doing here?” That was such a great question! We pulled out the Initial Assessment and discussed where they’d been at the time of IA and where they were currently. I am so grateful for the client that asked this super important question. It made me realize that while I’ve been really good about communicating the reason for the Initial Assessments and how they guide sessions, I’ve been really bad about sharing the bigger long term picture.
This prompted me to finally take all of the things that are in my brain and set them down on paper. So without further ado, I introduce you to “The Pilates Native Client Journey”.
You are Here
Pilates Native specializes in athletes and sports injuries. The majority of our clients identify with most or all of the description shown in the “You are Here” graphic. The aches, pains and irritation are what prompt folks to schedule their Initial Assessment (IA) with Pilates Native.
The Initial Assessment tells us where the body is in terms of balance, proprioception, core strength and functional mobility. Then, based on the results of the IA, we determine which program will work best for you: The Recovery Lab, The Balance Equation or the Stretch Equation.
The 1st two landmarks on the Client Journey map may be pretty familiar, as most of you have done your assessment and chosen a program. But what you’re not familiar with and what I’ve finally locked down onto paper, is the overall plan behind those assessments and programs and where we’re going with all of this!
The Evolution
There are 3 stages at Pilates Native: The Evolution, Integration and “The Wild”.
The first stage, called “The Evolution” focuses on really building and repairing the foundation of movement. This is where we focus on balance, proprioception, stability, core strength, and functional mobility. We know that these five foundational components are crucial to pain-free activity.
This stage includes The Recovery Lab, The Balance Equation and The Stretch Equation.
Why is it called “The Evolution”? Because we are evolving away from the mindset that movement and exercise is just for weight loss or ass kickin’ and can actually be used to heal the body. The Evolution has 5 levels, each with an increasing degree of balance, proprioception, core strength, stability, and functional mobility required.
Integration
Graduates of The Evolution move to Integration. Comprised of 4 levels, Integration is designed to build up the skills developed during The Evolution with the added challenge of integrating dynamic movement and endurance to the movement practice. Adding dynamic movement and endurance to our practice enables us to train in a way that supports positive muscle memory and promotes injury prevention.
This stage includes Integration and The Stretch Equation.
Why is it called “Integration”? Because we are actively integrating the tools learned in The Evolution with dynamic movement, endurance, and our specific daily life needs.
You may find yourself accidentally adding Pilates exercises to your workout routines, breathing deeply at the grocery store, or otherwise integrating what you’ve learned into daily life.
“The Wild”
And finally, The Wild! Graduates of Integration move into “The Wild” which is an advanced Pilates practice that explores and pushes the edges of what the body can do in an optimized state of mind + body connection and a functional balance between strength and mobility.
This stage includes Advanced Pilates and The Stretch Equation.
How long does this all take?
Where you are and how long it takes you to move through each level and each stage depends on you, your goals and your current abilities. There is no set timeline for these levels or stages, as each of us is different and may need more or less time to work through the program. Some of us may be fine staying in The Evolution or hanging out in Integration, and that’s totally ok! My goal as an Instructor is to get all of my clients through Integration. This is where you’re really thriving and able to perform your normal daily activities within the full range of functional movement.
You may have noticed that The Stretch Equation is included in each level. That’s because we want to support our mobility and nervous system needs at each stage. We also know that certain sports and activities create specific muscle patterns. Pairing stretch therapy with our Pilates practice allows us to maintain our functional balance between strength and mobility.
If it’s been 6 months or more since you’ve done your Initial Assessment, let’s check back in and see where you’re at now. We really want to use those assessments to guide your practice and make sure we’re focused where you need it most.
If you’ve never been in before and would like to get started, we’d love to have you! Come on in and let’s see what we can do.
Pilates vs The World
Posted originally on August 23, 2024 by pilatesnative
Trends in the fitness world move as quickly as fast fashion. Prancercising, hula hooping, kangaroo jumping, flash mobs, and pounding have all had their moment. Even the traditional fitness mainstays, running, strength training, cycling and swimming, have had their fads and fusions. Whether it’s Tabata, HIIT, CrossFit, barefoot running, treadmill dancing, parkour, or aqua cycling, there’s always something new and exciting breaking through and taking over. My least favorite has been the “hot” everything trend. Hot yoga, hot Pilates, hot Barre, hot weight lifting. Ugh.
Within the Pilates community, the traditional mainstays have been Classical Pilates and Contemporary Pilates.
But like all of the other movement modalities, Pilates has not been immune to trends or fusions. PiYo, also know as Yogalates, is a fusion of Piates + Yoga. Piloxing pairs Pilates with boxing. Legree uses Mega Reformers in a method that is essentially athletic training on the Pilates equipment w/o the Pilates method. Aerial Pilates, Pilates HIIT and probably a million more that I’m missing have all made their way into the Pilates sphere.
With so many fads competing for attention, it’s common to pit different fitness modalities against each other, and even within the same modality, various approaches often battle for dominance.
HIIT vs Tabata. CrossFit vs traditional Strength Training. Trail running vs road running. Pilates vs Yoga. Pilates vs Barre. Pilates vs Strength Training. Pilates vs HIIT. Classical Pilates vs Contemporary Pilates.
Social media is rife with debates about which workout is superior, creating a competitive atmosphere that can be confusing and sometimes dangerous, as influencers share more and more extreme versions of their routines to gain followers.
But what if we shifted the narrative from competition between modalities to collaboration?
My personal movement practice includes running, strength training, mountain biking, paddleboarding, ballroom dancing and Pilates, with running being my first, favorite and primary exercise type.
But I couldn’t run with out Pilates.
Before Pilates, I was running injured 90% of the time, seeing a chiro weekly and living through a cycle of injury->recover->injury->recover-> repeat. Pilates has helped me run 3-7 days/week for the last 15 years.
Without Pilates, I wouldn’t have the core strength, mobility or knee tracking needed for strength training. I wouldn’t have the confidence to attempt the balance exercises or new things that Josh, my trainer, throws my way.
Pilates frequently gets me through ballroom exercises, has helped on high ropes courses, allows me to stand confidently on the paddleboard, ensures my back doesn’t hurt after 6 hours of bagging 14’ers.
For me, Pilates isn’t my life, it’s the key to my life.
So why pit it against other modalities?
Instead of “Pilates vs”, why not “Pilates and….”.
Pilates vs and Strength Training
Strength training is essential for building muscle mass, boosting metabolism, and improving bone density. Whether you’re lifting weights, using resistance bands or body weight, strength training builds strength and hypertrophy.
If not done properly, traditional strength training can sometimes lead to muscle imbalances, reduced flexibility, and overtraining or injuries.
*Cue Pilates.
Pilates, with its focus on functional strength, deep core strength and stability, is a powerful complement to strength training. Pilates exercises not only enhance core strength and improves stability, it also promotes better posture, brain+body connection, alignment and mobility, all requirements of a good strength training practice.
Increased core strength through a Pilates practice can actually make strength training exercises more effective, as a strong core supports heavier lifts and more complex movements. Additionally, the emphasis on controlled, precise movements in Pilates helps to reduce the risk of injury by improving muscle coordination and balance.
Incorporating Pilates to a strength training practice can help address muscle imbalances, improve flexibility, and enhance overall movement efficiency. On the flip side, the muscle gains from strength training can support and enhance Pilates practice, allowing for more advanced movements and better endurance.
Pilates vs and Yoga
When they’re not being fused together in creative ways like PiYo, Pilates and yoga are often pitted against one another as mortal movement enemies. (ok that’s dramatic, but you get the idea.)
The truth is that Pilates and yoga have a lot of similarities and complement each other really well. Both practices emphasize breath control, flexibility, mindfulness and the mind-body connection.
Where they differ is in their original purpose and intent of practice. Yoga includes a spiritual aspect rooted in a religious tradition that’s over 2000 years old. Yoga classes incorporate meditation, internal awareness and spirituality to encourage relaxation, stress relief, alignment and spiritual health. While yoga can be a great tool for mobility, it’s primary focus has always been on the spirit. The original yogis practiced yoga as a way to prepare their bodies for hours of deep meditation.
Pilates, on the other hand, a relative baby at 100 years old, has always been much more focused on the physical body. Core strength, stability, focus, precision of movement, proper alignment and correct body mechanics. While you may experience relaxation or spiritual growth in a Pilates practice, it’s an added bonus, rather than the main focus.
For folks who primarily practice yoga, incorporating Pilates can provide strength-building exercises that support and enhance their yoga practice, particularly when it comes to developing stability around the joints and preventing hypermobility or overuse injuries.
The core strength developed in Pilates can also help with balance and alignment in yoga postures, reducing the risk of injury and allowing for more advanced poses. Pilates also often includes gait training and a pulling component, which are frequently missing from a yoga practice.
Conversely, the stretching and relaxation techniques of yoga can complement Pilates by improving flexibility and mental focus, helping practitioners to execute Pilates movements with greater ease and control.
Pilates vs and Running
Running is a repetitive, high-impact activity that places significant stress on the joints, particularly the knees, hips, ankles and low back.
Pilates helps counterbalance the intensity of running by strengthening the core, improving posture, and increasing flexibility, all of which are crucial for efficient and injury-free running. The core stability developed through Pilates supports better alignment and reduces the risk of common running injuries like runner’s knee, IT band syndrome, Plantar Fasciitis and shin splints. Additionally, the focus on breath control in Pilates can improve a runner’s breathing technique, leading to better endurance and stamina during long runs.
The Pilates Jump Board can also help improve gait, landing, and endurance, making it an excellent training companion for runners.
Pilates vs and HIIT/Tabata
Like running, HIIT and Tabata are known for their intensity. That intensity can sometimes lead to muscle strain, fatigue, and injury, particularly if not balanced with recovery and proper technique. Once again, that leads us to Pilates.
With its emphasis on control, precision, and core strength, Pilates can provide the perfect counterbalance to the intensity of HIIT or Tabata. Using Pilates as a recovery workout can help alleviate muscle soreness, improve flexibility, improve joint stability, increase balance and promote control during quick bursts of movement.
A strong core and better alignment can lead to more efficient movement patterns, reducing the risk of injury and allowing for more intensity and power during HIIT and Tabata.
The Key to Better Movement: Pilates AND
Whether you lift, run, hike, yoga, dance, HIIT or cycle, Pilates can help you build deep core strength, enhance flexibility, improve stability and balance, develop better posture and alignment, promote better mechanics, master breathing and increase functional mobility.
The key is to approach it as a collaboration, rather than a competition.
Pilates and…
If you’re ready to start your Pilates collaboration and enjoy the benefits of a Pilates practice in your normal workout routine, we’re here to help! Give me a call, reply to this email or shoot me a text.
The Intentional Pairing of Pilates and FST to Create “Corrective Experiences”
Posted on April 22, 2024 by pilatesnative
2024 Stretch to Win Case Study
My fitness and bodywork career started 14 years ago at a Sports Chiro clinic in Houston that specialized in sports injuries.
Every client who came to see me for Pilates or FST was either actively injured, recovering from an injury, or trying to prevent another injury. In addition to being in physical pain, these folks were frequently also in emotional pain and mental despair. Their pain and injuries took vibrant, healthy people and turned them into people who were desperate, angry, frustrated, and depressed.
My first truly deep understanding of just how injuries impacted our mental and emotional health came when I received an email from one of my client’s wives. This client had been an absolute bear to work with. He was an endurance cyclist who had herniated multiple disks. He was extremely cranky, short with his answers and shot daggers across the room with his glares. The first three sessions were typically grunts, as he barely spoke to me during our hour together. With each passing week, as his symptoms resolved, he became a little less cranky. He talked a little bit more. He started smiling, then laughing and it turned out he was an excellent conversationalist. I started looking forward to our sessions. When his prescribed number of Pilates and FST sessions were completed, he gave me a hug, thanked me, and walked out the door.
A week later, the email from his wife arrived. In one of the most heartfelt thank yous I have ever received, she explained that the injury had completely changed her husband’s personality. The incredibly happy go lucky man she’d married had turned into an asshole. He was always angry, always in pain. Their marriage was on the rocks, they’d been seriously considering divorce and had already met with a lawyer. When he started Pilates and FST, he was a little less grumpy at the end of the day. A little bit sweeter, a little bit more like himself. She’d waited, watching week by week as his symptoms unraveled the stranglehold they’d had on his mental and emotional health. As his symptoms resolved, his personality returned. They were able to work on their marriage and started to resolve the issues his behavior had created. Her email was a sincere thankyou for saving their marriage.
With that email, I knew I’d found my life’s calling; helping injured athletes heal their bodies by also supporting their mental and emotional health.
When Mr. Hill walked into my studio two years ago, he reminded me a lot of that client years ago. He was a strong, fit, healthy man in the prime of his life. He was also in debilitating pain that left him afraid to sit, to reach, to do any motion that would take his horrible-but-manageable-pain and turn into the excruciating-not-manageable type of pain.
A lifelong outdoor enthusiast, Mr. Hill was a rock climber, mountain biker, snowboarder, and hiker. The kind who went higher, harder, faster, further. The kind who jumped things, flew through the air and took fear as a personal challenge.
While previous neck and shoulder injuries had checked his activities before, a back injury brought all those adventures to a screeching halt.
The man in front of me hadn’t been on a bike or a board in months and was hiking desperately on his good days to get as much movement as he could before the pain took over. His days consisted of a constant mental chess game, calculating which moves were safe, which could be slightly altered to feel ok right now-with pain management planned for later, which activities were removed completely from the board, which activities would be traded for the others he really wanted to do. The mental and emotional exhaustion was palpable, as each session often started with a deep resounding sigh in response to “how’s it going?”
While Mr. Hill was doing his best to avoid surgery, we both knew it was on the table. In addition to seeing me for Pilates and FST, Mr. Hill was also treating his back pain with chiropractic, acupuncture, massage, PT, meditation, and therapy.
When working with Mr. Hill, I knew we had to work on mental and emotional safety around movement before tackling the traditional fitness concerns of stability, strength, and flexibility. Without safety, progress would be impossible.
We started with a functional core strength and range of motion test, with Mr. Hill moving his own body into various ranges of motion. I noted which positions caused anxiety, fear, or were avoided completely. Next, I used an FST session to assess his passive range of motion, this time noting any guarding and whether the available range matched the guarding or fear response in the ranges previously noted.
After seeing where Mr. Hill was able to move and how he reacted to certain positions, I created an FST and Pilates plan that kept him well within the areas where he felt comfortable, but focused on creating stability, strength, and mobility around the area of injury.
By stabilizing and strengthening around the injury, while also gently increasing mobility, we were able to create some relief in the pain points, while also building confidence and security in those ranges. Each week, we used FST to find and assess where those edges and boundaries were, downregulate the nervous system, improve range of motion and mobility, and teach the body new patterns.
Throughout our sessions together, there were excellent days where pain was minimal, strength and mobility were maximal. There were also days when pain was maximal, and our focus was really on managing the flare and moving in ways that felt good and provided relief.
While Pilates and FST weren’t the magic bullet we’d been hoping for, they did provide some relief as well as a strong pre-surgery foundation. After a series of disappointing nerve ablations, Mr. Hill opted for L5-S1 fusion, which was successful.
After surgery, Mr. Hill had much more available range of motion and we were able to focus even more in depth on recovering strength, mobility and range of motion that had been lost due to the original injury, as well as post-surgery recovery. We also continue to work on what Mr. Hill calls “corrective experiences”, a term borrowed from the book “The Way Out” by Alan Gordon. Corrective experiences are successfully performing activities or movements, pain-free, that we typically avoid because we’re afraid they’ll cause pain.
By using Pilates and FST in an intentional way, we were able to create entire sessions of “corrective experiences” for Mr. Hill, teaching the mind and body that the various movements and patterns are safe and do not cause pain or pain flares. FST allowed us to find his boundaries and work right up to them in a way that didn’t cause pain or flares.
I am extremely humbled by Mr. Hill’s trust and have greatly appreciated his willingness to experiment together as we “do weird shit in the name of science”.
Working with him has allowed me to really refine my skills as a practitioner and I have been able to apply the same principles of using Pilates and FST to develop corrective experiences for all my clients. Whether they come in with labral tears, frozen shoulders, herniated disks or sciatica, the results have been absolutely astounding.
Applying FST to my Pilates sessions has given me a deeper understanding of and connection to my clients. I can assess them tactilely in a way that is safe and helpful to their nervous systems. FST also gives me the ability to teach their body new patterns in a way that is gentle and beneficial to their joint and muscular health.
As a long time Pilates Instructor, I’m very excited about the results and the pace we’re achieving them with the intentional pairing of Pilates and Stretch Therapy when dealing with chronic pain.
What I’ve found is that my clients aren’t just getting relief. They’re getting their lives back. From spending a day snowboarding confidently, joining a dance class they’d never even attempt before, learning how to do handstands, or even just lifting something into a grocery cart or loading a dishwasher without pain, the results have spoken for themselves. “Corrective Experiences” are where it’s at.
A giant heartfelt thanks goes out to each of my clients who have joined me in experimenting, playing and “doing weird shit in the name of science”.
Have a great day,
-Rubecca
p.s. As always, I LOVE to hear your thoughts on these posts. Feel free to reply to email or bring up this topic in your next session.
How I deal with a pain flare-up
Posted on March 26, 2024 by pilatesnative
Hey there, happy March!
What a joyous thing to see so much more sun the last few weeks. I am so excited for the longer, warmer days. This newsletter comes to you fairly late in the month. March has been extremely dualistic, from long cold days and a month long pain flare-up of a decades old injury, to a wonderful family vacation, visiting my 49th state and beautiful warm sunny days.
The deep bone throb in my leg has accompanied (and unfortunately at times dampened) hanging out with my kiddo, spending time with my family and even fully enjoying our instructor trainees completing their Mat modules and diving into the equipment work. This nagging flare has interrupted my strength training schedule, negatively impacted my running and has even been rude enough to disrupt sleep. I’ve been cranky beyond belief. Even this newsletter, one of my favorite admin tasks, is low effort and lacking this month.
Sound familiar?
Like many of you, I came to Pilates through extreme chronic pain and injury.
In my early 20’s, my body was extremely worn out and ragged from a really terrible relationship with fitness that frequently left my body very damaged. Limping, bracing, sleeping with heating pads, smelling like Tiger Balm, and taking Ibuprofen on a regular schedule was normal. I had a standing weekly appointment with the chiropractor and frequently chose shoes based on which pair minimized pain. At 25, I, along with the 65 year old men in my department, had a prescription for a standing desk and midday walk breaks to help with pain management. Road trips, flights, concerts, my car, even dinner plans were made around pain.
When my doctor prescribed Pilates, I was skeptical and certain that my lifestyle choices meant just dealing with a life of constant irritation, aches and pains.
At the time, I just didn’t know any different.
It’s been a long time since that first Mat Pilates class, which left me shaking and unable to perform 75% of the class.
Pilates has been a constant companion for the last 16 years, through injury recovery, pregnancy, postnatal recovery, moving cross country, changing careers twice, surgery, and a whole lot of major life moments.
With this latest pain flare-up of an extremely old injury that I was certain was managed, I’ve felt betrayed by both my body and by my Pilates practice. Between feeling angry, frustrated and disappointed, I have managed a few moments of clear reflection.
And the truth is, that I just haven’t been doing my own work…for months.
At some point, without reason or me noticing, I just stopped doing any sort of recovery or restoration work. Stopped warming up or cooling down for runs. Stopped stretching. Stopped meditating. Stopped my Pilates practice. Stopped managing my food allergies. Stopped all Stretch Therapy, Chiro, Rolfing and Massage. At the same time, I maintained my weekly running sessions, tripled my strength training sessions and doubled my dance lessons.
This, in my professional opinion, has been a recipe for disaster.
As my low back and left leg will attest, disaster has struck.
So what now? After a good long pity party, I’ve spent the last few weeks using aaaallll of the tools I’ve learned over the last 16 years, including tapping into a team of experts to help me recalibrate. Recovery has looked like:
Immediately eliminating all food allergens and working with Tina, a trusted friend and nutritionist to get me back to normal.
Meditating again, and actively working on recognizing when I am in a mental pain spiral and separating that from an actual physical pain cycle. The book The Way Out, recommend by a client, has been a invaluable resource this month.
Unrolling my mat for a weekly movement and soul practice at Urban Sanctuary.
Adding the required PT exercises to my strength training routine, backing down to twice a week and getting back on schedule with my trainer, Josh.
Booking appointments with my friend Britni for PT and my favorite chiro, Britni at Denver Sports Medicine.
Dusting off the trusty old reformer and rekindling the love affair with Pilates that started 16 years ago.
I’ve always described my Pilates and recovery work as the toothbrushing of my movement practice. It’s not sexy, or entertaining, or overly exciting. But man, is it effective.
If you’ve been experiencing a similar pain cycle or set back, I see you. It sucks. But with consistency and intention, we can get back on track.
See you very soon!
-Rubecca
p.s. if you’d like to book a session with me, you can do that here.
Pilates & Weight Loss
Posted originally on February 14, 2024 by pilatesnative
Fitness on social media is like the Wild West and frequently calls to mind “The Good, The Bad and The Ugly”.
Lately, my social feeds have been taken over by ads for “Wall Pilates”. These videos typically feature extremely lean and fit AI-generated women in barely-there sports bras and booty shorts demonstrating extremely suggestive poses. Ass out, knees splayed, and some sort of gyration happening. Most of the exercises shown in these ads aren’t even Pilates and an overwhelming number of these posts proclaim magical impossible weight loss results from the program.
Let’s not even talk about the lack of legitimate functional anatomical movements in these ads. 😤
It’s no secret that online marketing for health and fitness is frequently dominated by quick-fix trends and overnight results. “Wall Pilates”, with its visually striking and frequently impractical poses and promises of body changing weight loss, is just another marketing trend that successfully draws in countless hopefuls.
The comments on these ads are overflowing with excitement, anticipation, and enthusiasm as folks ask if these programs can help with their knee pain, back pain, hip pain. With their weight loss and their spare tires. With their mental health. Other commentors, most likely paid bots, proclaim their amazing results with losing inches, pounds, sizes and disappearing pain.
At the same time, the wisdom being shared by actual Personal Trainers, Pilates Instructors, and Physical Therapists offering functional, anatomically sound advice goes largely unnoticed.
Why is it that Weight Loss dominates and drives the Fitness World?When I was teaching Pilates as part of a work wellness program, an older lady attended every week without fail. After every class, she told me how amazing she felt.
Before every class, she told me how much stronger she was, how she was moving better, had better balance, was standing taller, was noticing when she wasn’t engaging her muscles during other activities and could then turn them on.
At the end of the 15 week program, she told me that while she had LOVED her Pilates classes, she wouldn’t be continuing because she had looked up the average calorie burn per class, and Pilates just wasn’t worth it. She only did things that burned calories.
I was devastated.
This was someone who had not only experienced but noticed major changes in her body due to her weekly Pilates practice. She was stronger, more mobile, moving better, breathing better, having less pain, enjoying better posture, and felt amazing after every class.
But her ONLY metric for fitness was weight loss.
Unfortunately, that’s the norm in the fitness world. There are a ton of really amazing benefits to Pilates, and exercise in general, that folks miss out on because their only metric is weight loss.
Ask any personal trainer, fitness professional, nutritionist or health professional and they’ll tell you that weight loss is 80% diet. What you eat, how you eat, when you eat, how much you eat. Not to mention hormones, stress, sleep patterns, health issues, allergies. Even things like where you live, the type of job you have, your race, your culture; all contribute to weight loss.
Weight loss is a much more complicated conversation that requires a deeper understanding of your body and your habits than social media and marketing would have you believe.
Here’s My Unpopular Stance: There are so many reasons to do Pilates that aren’t weight loss motivated.
Pilates gives us the opportunity to do so much more than just lose weight. To my emphasize my point, here are 30 non-weight loss reasons to do Pilates.
30 Non-Weight Loss Reasons to do Pilates
A strong and stable core, including abdominal, back, and pelvic floor muscles
Promotes better breathing patterns
Improved flexibility and range of motion
Reduced stiffness in joints and muscles
Promotes ease of movement in all directions
Builds lean muscle mass, promoting a toned and sculpted physique
Promotes better posture and postural awareness during normal activities
Improved body awareness
Offers an effective low impact exercise option
Helps maintain joint health and functional mobility
Develops balance and coordination
Reduces the risk of falls and enhances overall stability
Builds endurance and stamina through controlled and precise movements
Strengthens muscles around joints, reducing the risk of injuries (this is especially important for hypermobility and EDS)
Complements other forms of exercise, contributing to improved performance in various sports and physical activities
Fosters a deep mind-body connection
Promotes awareness and presence in the moment
Relieves stress and tension through controlled breathing and mindful movements
Enhances focus and concentration
Releases endorphins, promoting a positive mood and reducing symptoms of anxiety and depression
Supports the down regulation of the nervous system
Is a form of somatic movement and can help participants process thoughts, emotions and feelings somatically
Serves as an active meditation practice
Supports rehabilitation from injuries and muscle imbalances
Offers a safe and effective exercise option for pre- and postnatal women, addressing core strength, pelvic floor health and stability
Offers a safe and effective exercise option post-surgery
Contributes to overall physical, mental, and emotional well-being
Develops fine motor skills
Provides a sense of community and belonging
Offers a fun and mentally engaging way to exercise
Based on this giant list of benefits that aren’t weight loss related, it’s time to redefine our metrics for fitness.
Instead of the entire scale, weight loss should only be a single metric in a long list of equally valuable metrics. Quality of life should rank higher on the list, along with strength, functional mobility, and holistic well-being.
Instead of falling prey to the allure of online crazes that offer a magical solution to lose 7 pounds in 7 days, let’s stop and consider the real, tangible non-weight loss related benefits that Pilates, and exercise in general, has to offer.
Take care friends.
-Rubecca
p.s. As always, I LOVE to hear your thoughts on these posts. Feel free to reply to email or bring up this topic in your next session. 🙂
And just so we’re clear, if you’ve done Pilates, you know instructors can take anything, even a wall, and turn it into a prop. So “Wall Pilates” is a thing. It’s just not the thing we see on these ads.
Pressure, Compensations & The Pelvic Floor
Posted on June 14, 2023 by pilatesnative
As a Pilates instructor that specializes in sports injuries, I spend a lot of time explaining why we’re strengthening the obliques when the shoulder hurts. Or why we’re focused on balance when there’s back pain. Working with the pelvic floor and deep core with the “Restore Your Core” (RYC) work has brought this up even more. Why are we working thoracic extension for hypertonic pelvic floor? What does hip mobility and posture even have to do with core strength and pelvic floor dysfunction?
Whether it’s the good old “Abs of Steel” concept, the new juicy booty butt-lift programs, or gym equipment that promises to target one area, as a culture, we’ve been conditioned that we can spot check our problem areas.
This is true to some extent with Physical Therapy, where we really need to focus and rehab one area of the body. However, it’s most definitely a lot more complicated when it comes to moving away from PT and incorporating fully functional movement back into our bodies.
Most of my clients very quickly understand that their knees don’t operate in a vacuum.
Knee pain or knee dysfunction frequently requires us to work on a whole slew of areas: balance, ankle mobility, ankle stability, proprioception, quads, muscle memory, hamstrings, hip stabilizers, hip mobility, core strength, posture…the whole gauntlet.
In that same vein, the pelvic floor and abdominal muscles also do not operate in a vacuum. Treating them as if they function alone by spot checking or focusing strictly on problem areas can very frequently lead to more problems. The muscles can become too strong, we can develop a hypervigilance around the area, or we can train even more dysfunction into the target area and make things worse. From my experience, the holistic full body approach is the power behind why Pilates, Stretch Therapy and now RYC, work so well. When we look at our body, we intuitively know that our systems work together. But for some reason, when we move to exercise, we lose that approach to connection. Pilates, Stretch Therapy and RYC help build that connection back into the body, in a particularly hard to reach area…the pelvic floor and deep core.
So why do we focus on the thoracic spine when dealing with pelvic floor dysfunction? Why bother with breathing and balance? What about all of that hip and posture work?
The two simplest answers are 1) pressure and 2) compensations.
When we are extremely tight and restricted in our movement, whether it’s a tight thoracic spine, limited spinal rotation, a locked up ribcage or tight hips, we create a system in which our body cannot move freely.
That tightness and restriction means that we are 1) having to move through compensation patterns to get to where we’re going with our bodies, and 2) we are moving in a way that causes additional pressure on our core and pelvic floor.
Compensations may lead to improper movement and recruitment patterns, weakness, tightness, pain and dysfunction. Additional pressure on the pelvic floor and core can lead to things like the inability to engage the abdominal muscles, stress incontinence, prolapse, unhealing or worsening diastasis recti…and more compensation patterns, improper muscle engagements, weakness, tightness, pain and dysfunction.
Being able to blend the RYC tools into both my personal and professional Pilates and Stretch practice has opened up a new level of body awareness and understanding for both myself and my clients. Incorporating the concept of pressure reduction to movement has created an entirely new map for how I approach sports injuries.
While social media thrives on the big, flashy, sexy movements, the real changes my clients are experiencing are coming from the deeper, slower, more consistent work that focuses on functionality and intention.
The nervous system thrives on slower, intentional movement.
When we slow down and focus, we can actually do the deeper healing work, the reprogramming of movement patterns, the upgrading in neural connections and the fine tuning of our body systems. We can change our posture, change our breathing, and change our pain patterns.
We can also reprogram our brain to move our bodies more efficiently.
Efficient movement = better strength, faster speed and higher endurance.
Taking the RYC course has been extremely validating in how I have been working with clients for the last 13 years and is really a testament to the power behind a functional + holistic approach to movement.
As a super active mama, who had no guidance post child birth and ran a half marathon at 6 months postpartum, I’m particularly excited to incorporate more post natal recovery work into my offerings. If you’re interested in learning more about how I’m using RYC with Pilates and Stretch Therapy, shoot me a line or hop on in for a session.
-Rubecca
The Method Behind the Madness…part 4
Posted on March 5, 2022 by pilatesnative
Unlocking the Body
I tend to think of the body as a puzzle or a video game. With our Pilates practice, we’re unlocking levels as we go. If we don’t successfully unlock level 1, we can’t fully access level 2.
Unlocking the Body with Muscle Memory
If your IA or previous exercises have shown that you currently do not have the ability currently to access or understand movement related to the ribcage, I’m not going to cue you during footwork or bridges or whatever else to “close the ribcage”.
If I cue you to “close the rib cage” and you have absolutely no idea how to execute that cue, or how to even connect to the part of the body that moves the ribcage, that’s a wasted cue. Instead of guiding you to a connection and a deeper understanding or communication with your body, we’ve guided you towards uncertainty, frustration, or self-consciousness. Or you’ve completely ignored the cue and it’s meaningless anyway.
However, if I observed you naturally closing the ribcage during certain movements in the IA or during other Pilates exercises, we can use those exercises to help develop further understanding of “closing the ribcage”.
The first thing we do is develop muscle memory by repetition. We utilize the exercises you can properly execute to develop really strong muscle memory. We do them over and over and over. When both the brain and the body understand the movement, then we can start cueing that movement in other exercises.
Unlocking the Body with Exploration
Secondly, we may need to address stability, mobility, strength or brain connection before we can access certain movements. This is where things can get tricky.
We may find we need to develop all four to execute an exercise. In that case, we need to prioritize. Do we need to focus most on stability? Strength? Mobility? Brain connection? And how do we best do that?
After addressing form and safety, I tend to lean towards brain connection first. Humans are kinetic learners. We learn by doing. Sometimes we need to explore a movement and just roll with it until we understand how that movement works.
Once we get the basic mechanics of how a movement operates, we can start focusing on stability, strength and mobility.
Frequently, as clients explore different exercises, they themselves find the “missing piece” and are able to identify what’s needed to properly execute a movement.
I’ve found that it’s best to wait a breath or two before cueing or allow a client to fully explore a movement until they verbalize a question or an understanding.
Allowing exploration of movement, without external cues from an instructor, gives clients a chance to unlock the body themselves. This is what creates understanding between brain+body and gets those neural connections firing.
See you in the studio soon!
-Rubecca