Inspiration Of The Month – Nancy Mayfield

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nancymayfieldI am not sure exactly when I fell in love with Pilates. I took gymnastics as a child, and as I later pursued a life in the theater I enjoyed challenging myself in new ways: yoga, dance, karate, Tai Chi, mat Pilates.  But like many students, my irregular schedule and lack of funds made it difficult to take regular classes, and working at home with videos quickly became boring.  As my career focus turned to research and administration instead of performing, my life became sedentary and I began to gain weight. Before I knew it, I was getting injured doing simple things: missing a step walking down the stairs resulted in a nasty sprain.  Carrying a nephew around threw out my back.  Holding my phone in place with my shoulder at work created neck spasms and headaches.  It wasn’t until I started working with a physical therapist to help me with the latter that I came to realize just how weak my body had become.  My fears of further injuries had resulted in my avoiding the basic exercises I most needed to build up my muscles and protect my joints.

I tried to ease myself back into a healthier activity schedule with gentle yoga, but after 6 months I felt more flexible and slightly more resilient, but no stronger.  The more advanced classes aggravated my past wrist and ankle sprains, and I was frustrated by my limitations.  I really wanted to revisit Pilates, but the studio I was going to didn’t offer a class that worked with my schedule.  So I started shopping around and asking my friends for recommendations.  All it took was one session with Cary and I knew Rivercity Pilates was exactly what I had been seeking.

I started with mat Pilates once a week, and experimented with trying other classes as my schedule would allow.  I was a little intimidated by the Pilates equipment classes at first, but quickly discovered that I really enjoyed the graceful lengthening exercises on the Tower. I was just starting to really make exercise a part of my routine when I sprained my wrist again, worse than ever.  In the past, this might have made me give up.  But the amazing instructors at Rivercity worked with me modify our workouts, and helped me stay positive and forward-thinking.  It took a long time, but I have gradually regained strength in my wrist and can now plank better than when I first started!  I take two classes a week, and I have been trying to work in a third, even if it means trying something difficult or new.

It sounds obvious now, but somehow it took me a long time to recognize that the only way I will get healthy is if I make health a priority.  The success of my Pilates classes encouraged me to starting working with Health Coach Amy Boelk, whom I met during an open house.  I am now combining exercise and a guided health plan to help me create the positive habits that will help me feel more energetic and stronger, and more confident. I am so grateful to Amy and the entire Rivercity staff for helping me stay focused on living a happier, healthier life.

#PracticeWhatYouTeach: Grateful that skinny and size 6 are not my goals!

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bigstock-thanksgiving-card-design-with-107366282As I was thinking about my blog this week I was reflecting on Thanksgiving and how I especially love all the reminders this time of year to practice gratitude.  Taking some time throughout my day to reflect on all the many things and people I have to be grateful for always brightens my day!  So I started thinking about my Pilates practice…what it has taught me and why I’m so grateful for it.    So many things popped into my head like:

  • the wonderful people I’ve met through Pilates
  • a healthy body
  • stress relief
  • positive body image
  • my love of movement
  • my love of learning
  • a career I love

But I really wanted to figure out what my top thing would be that I was grateful for.  I was thinking about the fact that I have been practicing Pilates for 17 plus years.  That’s a long time to do anything.  And I think what I’m most grateful for is how it has taught me to look at movement, and exercise and “fitness”.  When I started Pilates I was a twenty something looking for the next best thing to get fit, strong and skinny. I didn’t have the slightest idea how this Pilates thing that I would find would truly change how I live my life.

joep11Today I’m grateful that I know how effective my thought process is in changing how my body moves and feels.  I’m grateful that I understand how to incorporate movement into my life and not have to be worried about it.  I’m grateful that movement is something I do not because I want to be a certain size or look a certain way, but because I enjoy it and I love how it makes me feel. I’m grateful that movement is part of my life and not just a workout.

I read an article from Runner’s World the other day ago and the author, Marc Parent said this about a friend of his who had incorporated running into his daily routine that I absolutely loved:

“Rather than wear fitness like a fancy jacket on running days like I do, he has absorbed fitness into the fabric of his life. I’ve asked him how he does it, how he runs every day, and he always shrugs like it’s no big deal. He says a morning run is on par with brushing his teeth and he wouldn’t think of skipping that either.”

I like to think my biggest Pilates gift is absorbing movement into the fabric of my life and being able to help others to do the same!!!   #Grateful #Thankful #Gratitude #ThanksJoe

 

 

#Pilates Mat Routine for Home

Here’s a mini mat workout you can do at home. When it comes to creating a Pilates habit, one of the most important things is to just do it. We know that with your busy schedules it’s not always easy to get in for a full class.

When working out at home try to work on your flow and transition from one exercise directly into the next. This mini workout will take you less than 10 minutes – so there’s no excuses to not sneak it in :).

We’ve also listed the exercises and traditional repetitions for you below. If you consistently do this workout you will start to know the movements in your body and not even need the video!

Hundreds– 10 breaths or 100 pumps of the arms

Roll up – 5 to 8 reps

Single Leg Circles – 5 in each direction

Rolling Like a Ball – 5 to 8 reps

Stomach Series:

Single Leg Stretch– 5 each leg

Double Leg Stretch – 5 each

Scissors – 5 each

Double Leg Lower Lift – 5 each

Elbow to Knee – 5 each side

Spine Stretch – 5-8  reps

Try it out and let us know what you think!   If you like it- be sure to click like and share it with your friends so they can try it too!

#PracticeWhatYouTeach: Do you get bored?

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Do you ever get bored with your workouts? If you asked me this I would probably say no. There is so much variety built in to the Pilates movements and system it would be hard to get bored.  I realized this week though that I do “work” at not being bored and I kind of do it without even realizing it.    When I decide to do a Pilates Mat Workout or Pilates Reformer workout (that I could do in my sleep because my body knows it pretty well…)  I automatically find something I want to work on that day and I incorporate it into everything I do.  Some days I just focus on coordinating breath or breathing better.  Other days I am focused on whole body engagement, balance in my body or flow.  Other days I focus on a body part like feet or shoulders and what they should be doing.  Some days I pick something that I’ve been specifically having a client work on because I want to know what it feels like to do what I’m asking of them.

This week I did a mat workout where I focused on stability and lengthening in my low spine.  Every exercise I did I mentally came back to finding how I could better decompress and lengthen the space between my hips and rib cage.  The result was a great focused workout and some good soreness in my abdominal muscles! I also found myself checking in with that low spine length throughout the rest of my week (like when I was sitting at the computer working and even when I was standing teaching.)  All of this got me thinking and I thought I’d put together a quick list of some different focus ideas for myself and anyone else who might need a quick idea.   These ideas work best when you are not necessarily learning something brand new but practicing those movements and sequences that your body already knows fairly well.

  • Breath ..not holding your breath, just focusing on it, the flow of it, coordinating it with each movement..
  • Feet: Are you using them? are they in alignment? feet awareness!
  • Head alignment…check in with where you head is in relationship to the rest of the body during every exercise
  • Shoulder stability…are you stabilizing your shoulders in each exercise?  How does that effect the rest of the movement?
  • Focus on your tight spot in your spine and focus on articulation especially through that spot and awareness of that area during each exercise
  • Pick a muscle ( could be hamstrings, biceps, obliques, whatever) and notice how it is engaged in each movement
  • Pick a Pilates principle..Breath, Centering, Control, Coordination, Flow, Precision and focus on what it means in every exercise to use that principle
  • Whole body engagement
  • Pelvic floor awareness/engagement
  • Your working level on each exercise
  • Flow and transitions between exercises
  • Balance….is your body balanced? are your movements balanced? is your breath balanced?
  • Spine Movement ( or stabilizing)…notice what your spine should be doing in each exercise
  • Are you overworking anywhere?…continually check in and figure out how you can work more uniformly by not overworking in areas

This is just a quick list of things I thought of or have used in my own workouts.  I would love to hear more ideas from you!

Do you work at a computer all day?

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I was working with a client this morning, and she was struggling with not “scrunching” her shoulders.    As we worked through her session, she talked about years of working at a desk using a computer sometimes with good posture, sometimes with questionable poster, carrying heavy computers to and from work on a commute in a bag slung over her shoulder, or a backpack carried with only one strap.    Do any of these behaviors ring true to you?

This is a quick video using a theraband to help you find your Pilates shoulders.   You can do this video at work (it only takes a couple of minutes, and it will help you improve your posture), and you’ll feel the benefits in your neck, shoulders and back!    If you need a theraband, we have them for only $5 at the studio!

Subscribe to our YouTube Channel for more helpful videos!

Inspiration of the Month: Annette Schulte

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annetteWhen did you start Pilates and what inspired you to start? 
I found my way to Rivercity Pilates in February 2016. I started with the Couch Potato Workshop! I was inspired to start because I was far too stiff, creaky and weak for an otherwise healthy woman in her late 40s. I had major organ surgery 17 years ago after my daughter was born. That surgery sliced through all my abdominal muscles and pried open my ribcage with a clamp the size of my head. I healed, but I didn’t really discuss with my doctors how to counteract the effects of the surgery over time. It left me a little barrel-chested and with no core strength but with lots of scar tissue. I had taken a Pi-yo (Pilates and yoga combo) class in the past and enjoyed it. So I decided to look for something similar. I found Pilates in my metaphorical backyard. Coming to Rivercity was one of the best things I’ve ever done for me.
 
How often do you practice Pilates and what type of sessions or classes have you been doing? 
Like a lot of women, I’m busy balancing a career, family and my needs. I need the commitment and structure of a class outside the home to stick with Pilates. So I take evening and weekend classes at Rivercity. I’m currently taking one mat and one tower class a week. My goal is to get strong enough to take two mat classes a week. I’m confident I’ll get there!
 
What benefits or improvements have you noticed in your body and life from doing Pilates? 
I’m stronger, more flexible, better toned — even with all the scar tissue. I can stretch farther than before and am so less stiff! I’m  comfortable in my skin again, and that makes me a happier person every day, all day.
Do you have a favorite exercise or piece of equipment (or both)?  
Writing this, I’m realizing that I’m an equipment fan. I like the Tower in general and really enjoy the ab series that Janee takes us through on the Tower. Through Carey’s mat class I’ve discovered the fun of workout balls and bands. The Stretch-eze is a little different, but even that is fun.
What would you say to someone who is thinking about doing Pilates?
Do it, and do it at Rivercity. The instructors are friendly and compassionate, and the clientele is welcoming. And I like that attention is regularly paid in classes to good form and adjusting the exercises to the individual’s capabilities. Great, great stuff.