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Creating IVA Pilates has been one of the most fulfilling, yet challenging journeys of my life. Up to this date, there were and are so many moments when I questioned everything and where I felt terrified. Could I really do this? Was I capable of building something so much bigger than myself? Was it even worth the effort? Fear and self-doubt became familiar companions, whispering that I wasn’t enough.
But as I kept showing up, trusting my faith, I noticed those voices started to lose their grip on me. The struggles didn’t disappear but I gave it a different meaning and they became stepping stones. Each challenge, each fear and each terrifying situation reveals something new about myself, helping me grow with much humbleness in ways I never anticipated—not just as a teacher or a business owner, but as a person. I learned that real growth doesn’t come from avoiding discomfort, but from leaning into it, trusting that the process will shape you into who you’re meant to be.
I believe that how we rise in life is important. Finding myself in those new spaces being scared and uncomfortable, became a true space of life inviting me to trust, to witness, to experience, and open myself because the pain of worry, fear and doubts is actually FOR ME not against me.
These are the spaces in life where I‘ll grow the most because I have this hunger to grow through life. Not only physically, mentally, emotionally but also spiritually. I believe spirituality is meant to be lived, meant to be expressed, in the places and spaces that may terrify us the most because it‘s in these spaces that we trust the beauty of who we are, the beauty of receiving help, the beauty of making what felt once impossible possible.
By choosing to rise, even when it felt impossible, I didn’t just build a business—I built a life that aligns with my deepest values.
If you’re feeling overwhelmed or unsure right now, know that I see you, because I’ve been there too. This journey isn’t about perfection; it’s about showing up, staying engaged, and finding your growth on the other side of the struggle.
I want to share with you the tools and insights that help me navigate those moments—the techniques that made the tough times just a little easier and brought clarity and purpose into my life. These are the same principles I’ve poured into an article, and I hope they resonate with you.
Take a moment to explore, reflect, and see what speaks to your heart.
With Love, Iva 💖
Life and business often bring moments where we feel stuck, overwhelmed, or even defeated. Whether it’s frustration in your work, financial worries, or the weight of unmet expectations, these feelings can be paralyzing. As a Pilates teacher, an entrepreneur, or simply someone navigating life, it’s easy to internalize these struggles and let them define your story.
But what if these moments weren’t the end of your journey but the beginning of something extraordinary? Breakthroughs happen when we face our fears, release the energy of struggle, and embrace the growth that’s waiting on the other side. This transformation isn’t just possible—it’s necessary. And it starts with a shift in your emotional and energetic state.
Breakthroughs are rarely just about changing external circumstances. They start within. The way you think, feel, and respond to challenges creates the foundation for how you grow and move forward. When your inner world is rooted in fear, frustration, or doubt, it becomes almost impossible to step into the opportunities waiting for you.
The key is to reconnect with your power. To move from a state of fear into a state of hope, appreciation, and joy. This isn’t about ignoring your struggles but about reframing them. It’s about recognizing that every challenge carries the potential for transformation.
One of the simplest ways to begin this shift is through incantations—powerful phrases that you are not just repeating aloud but that you embody with your physiology to reinforce your inner strength through your body‘s expression. I have learned the Art of Incantation in my trainings thanks to the teachings of the Tony Robbin’s International Research.
Stand tall, take a liberating breath, allowing your breath to shower your energy down the back and up the front to feel uplifted, speaking these words aloud:
“If I can, I must.”
or
“All I need is within me now.”
These phrases are more than affirmations—they are reminders of your innate capability. They help you step into a state of courage and clarity, where fear has no choice but to fade.
As teachers and entrepreneurs, we give so much to others. We invest our energy, time, and care into our clients, students, and businesses. But too often, we forget to give that same care to ourselves. And without restoration, growth becomes unsustainable.
Restoration isn’t just self-care; it’s the foundation of resilience. It’s what allows you to show up fully—energized, inspired, and ready to give your best. Whether it’s through Pilates, meditation, connecting with nature, or simply taking a moment to breathe, restoration is a non-negotiable part of growth.
When you prioritize your well-being, you stop relying on external validation to feel whole. You show up for your clients and your business with clarity and purpose, creating an energy that draws others toward you.
Every breakthrough begins with a compelling reason—a deep “why” that drives you to take action, even when it feels impossible. Without a clear why, it’s easy to get lost in the tyranny of “how.” You start overthinking, second-guessing, and doubting your ability to move forward.
But when your why is strong, it becomes a guiding light. For me, my why was rooted in the desire to be present for my family while building a sustainable, fulfilling business. I knew that if I didn’t change the way I worked, I would lose the balance and freedom that mattered most to me.
Take a moment to reflect: Why is it so important for you to break through your current challenges? Is it about finding financial stability, reclaiming your joy, or creating a life that aligns with your values? Write it down. Keep it close. Let it fuel your journey forward.
Fear is one of the biggest obstacles to growth. It tells you to play small, to settle for less, and to avoid the discomfort of change. But fear loses its power the moment you decide to face it.
Shifting from fear to fulfillment begins with acknowledging your worth. As a Pilates teacher or entrepreneur, you are not just offering a product or service—you’re creating an experience. You’re solving problems, enhancing lives, and helping people move toward joy and freedom. And that is worth every bit of investment—from your clients and from yourself.
Remember, people don’t buy products; they buy feelings. They buy connection, significance, and the belief that they are cared for. When you operate from a place of authenticity and confidence, your clients will feel it. They will trust you, value you, and stay with you.
One of the most beautiful things about growth is that it doesn’t just affect you—it ripples out to everyone you touch. When you embody joy, hope, and strength, your clients feel it. They see it in how you teach, how you listen, and how you guide them through their own transformations.
As Pilates teachers, we have the unique opportunity to create these moments of connection and breakthrough for our clients. Pilates isn’t just movement; it’s a journey of self-discovery. It’s a way to reconnect with the body, rediscover joy, and build a life filled with strength, freedom, and fulfillment. And when you live this truth, you inspire your clients to do the same.
If you’re in a difficult moment right now—whether it’s in your business, your relationships, or your personal growth—know that this is not the end. It’s the beginning of a new chapter. Take a deep breath and trust that everything you need is already within you.
Start by shifting your state. Use the mantras. Prioritize restoration. Reconnect with your why. And most importantly, give yourself permission to grow. Breakthroughs don’t happen overnight, but they do happen when you stay committed to the journey.
You are not alone in this. Whether you’re navigating fear, frustration, or uncertainty, remember: there is more for you. There is more within you. And the world is waiting for you to share it.
Breakthroughs are not just moments of personal growth—they are gifts we give to ourselves and to others. They remind us of our strength, our resilience, and our ability to create something extraordinary from even the most challenging circumstances.
As you move forward, hold onto this truth: You are capable of so much more than you realize. And every step you take toward growth is a step toward creating a life and business that not only sustains you but uplifts everyone you touch.
If this resonates with you, imagine being part of a community where this kind of growth is not just encouraged but actively supported. The Inner Circle is a space I’ve created for Pilates teachers, entrepreneurs, and changemakers who are ready to embrace their breakthroughs in a safe, supportive, and inspiring environment. It’s where we come together to learn, share, and grow—not just as professionals but as whole individuals.
Through transformative discussions, guided coaching and the collective energy of like-hearted people, the Inner Circle provides the tools and community you may need to take your next steps with confidence and clarity. If this sounds like the kind of space where you could flourish and spread your wings even further, I invite you to take the first step. Let’s connect and explore whether we can be of support to you and your journey.
I would love to hear your story and interact with you on whatever struggle, worry or doubts you are facing right now in your life or that you have faced in the pasty. I feel so privileged to get to know each one of you a little more, with your uniqueness and beauty. One by one, week by week, call by call through the happening of getting together.
Feel free to Book A Call with me whenever the moment will feel right to you. Let’s explore your journey towards the possibility of something even more extraordinary for you and your clients.
Let’s rise together and uplift each other.
After two decades of exploring the science and the art of teaching Pilates, I’ve discovered that true strength of the Method lies not in mastering control, but in trusting the body's natural adaptability and resilience. It's a journey that shifts focus from striving for perfection to embracing the subtle wisdom that lives within every body. What if we as teachers—and our clients—could find power not in rigid cues and guidelines, but in the body's inherent intelligence, its relationship to gravity, and its innate potential for evolution?
In our quest for certainty, we’re often driven to direct every movement, to guide every muscle with willpower and mind over matter. But think back to when you were a child, running, playing, and discovering your body’s capabilities with effortless joy and freedom—no instructions, no cues, just pure, uninhibited movement. What if, with small shifts in beliefs, language, and focus, we could rekindle that same innate trust and unleash a deeper potential within our clients?
The essence of Pilates isn’t only found in core engagement, precision, or control, but in quieter, more profound principles that harmonize us with our bodies. Three cornerstones now shape my approach: the grounding energy of gravity, the wisdom of biointelligence, and the power of the ‘two-millimeter shift’—each bringing us closer to a practice that’s as expansive as it is intimate.
Join me as we explore these ideas and discover how, by embracing the subtleties of Pilates, we can reveal a new level of strength, resilience, and harmony in ourselves and our clients.
Gravity isn’t just a constant downward pull; in Pilates, it’s an invisible guide and a partner that provides resistance, feedback, and support. Gravity isn’t only challenging our muscles—it’s also guiding our alignment, helping our bodies organize around stability and strength.
Think about a simple, standing exercise: gravity gives us subtle resistance, inviting us to sense where we are in space. When we’re vertical, gravity helps students feel alignment in relation to the ground, while horizontal exercises like the Hundred allow gravity to help organize the core and spine in an entirely different way. Joseph Pilates saw how moving with the pull of gravity, instead of fighting it, creates natural efficiency and reduces strain. When we teach in harmony and in partnership with gravity, we allow students to feel how their bodies can find structure and balance with minimal muscular effort, allowing them to experience the ease of movement.
Biointelligence is a concept that brings a new layer of understanding to Pilates, centering on the body’s natural ability to self-organize, adapt, and realign without over-cueing or forced instruction. From the time we are infants, our bodies know how to learn, reach, grasp, and eventually walk—all without instruction. This innate intelligence doesn’t vanish as we grow; it’s an instinct that remains active, waiting to be tapped into.
One of the most powerful shifts in my teaching came when I began trusting this biointelligence within my clients. Rather than overwhelming them with detailed cues, I offer simpler, more mindful guidance that lets them find their own alignment. Instead of instructing a client to “engage” every muscle to lift a leg, I might encourage them to focus on the stability of their standing foot. This allows their body to respond in a way that feels organic, honoring their unique movement pattern.
By fostering biointelligence by trusting our body’s wisdom in our teaching, we empower clients to feel their way through movement, nurturing both physical growth and self-awareness. It’s a gentle approach that encourages them to rely on their own body’s wisdom, not just on external direction. This approach not only builds physical strength but also fosters self-confidence, creating a practice where the body leads the way with subtle guidance from the instructor.
In Pilates, there’s something magical about the small, precise adjustments—the “two millimeter shift.” This teaching philosophy emphasizes the impact of tiny, intentional changes that ripple through the body, making a meaningful difference without overwhelming the student.
Imagine guiding a student with a single, subtle adjustment like “soften the sternum” in a core exercise. This tiny shift can realign the ribcage, shoulders, neck, and even the head. Such adjustments allow the body to respond, recalibrate, and settle naturally, letting students feel the full effect of the movement without feeling over-corrected. It’s a way to give the body time to respond and adapt, letting biointelligence do its work.
The “two millimeter shift” encourages a teaching style that’s as much about observing and guiding as it is about precise instruction. This philosophy reminds us that we don’t need to direct every single aspect of movement; instead, we can support clients in discovering their own way of moving. By giving them the space to explore these shifts, they begin to trust the subtle cues within their own bodies. Pilates becomes less about executing movements perfectly and more about a journey of discovery and inspired movement.
Together, these three principles—gravity, biointelligence, and the “two millimeter shift”—form a teaching framework that transforms Pilates into a dynamic and adaptable practice. Each concept supports the others, creating a style that’s intuitive and deeply respectful of the body’s natural abilities.
When we work with gravity, we invite our students to feel strength and balance from the ground up. When we honor biointelligence, we give them the space to listen to their bodies, self-correct, and adjust without rigid instruction. And with the “two millimeter shift,” we show them the power of subtle changes, allowing them to feel how one small adjustment can impact the whole body.
This layered approach creates an experience that’s more than physical. It’s a process of self-exploration, one that empowers clients to feel their body’s innate wisdom and move with intention and ease. Pilates becomes a journey where every session, every movement, builds on the last, creating both strength and an unforced, natural alignment.
Teaching Pilates with these principles transforms the practice into something deeper and more connected. It moves us beyond guiding clients through exercises to helping them unlock their potential, both physically and mentally. With these tools, we help each client find their unique way of moving and build a foundation of trust in their own body.
As you bring these principles into your teaching, consider the impact of each one. How can gravity support movement? How can you trust the biointelligence within each client? And where might a “two millimeter shift” create a meaningful change? This is the art of Pilates, where every movement becomes an opportunity for growth, connection, and a deeper sense of freedom.
If these ideas resonate, I think you’d love our last IVA Inner Circle session. Together, we explored biointelligence, gravity, and those subtle “two millimeter shifts,” showing how these ideas shape the way we work (and play!) as teachers. And here’s a gift for you: if you email us at hello@ivapilates.com, we’ll give you 48-hour access to the replay from this session. It’s a chance to get a sneak peek into the way we support each other, share insights, and grow as a community of teachers.
Looking forward to sharing this journey with you!
In Pilates, we know the importance of staying grounded, aligned, and in control—but what if there’s a way to naturally deepen those qualities? There’s a quiet force that ties these efforts together, helping the body find stability and calm even in the most challenging moments. It’s not just about form or technique; it’s the role of the vagus nerve—a vital partner that supports how we move, connect, and truly feel in our practice.
Learning about the vagus nerve was a revelation for me. This extraordinary network, running from the brainstem throughout the body, isn’t just a scientific detail—it’s a guide that shapes how we move, adapt, and thrive. By understanding its role, we can lead our clients toward a more intuitive, connected experience on the mat. Imagine movement that’s not just precise, but naturally fluid and resilient, letting the body’s wisdom lead the way.
Let’s explore how this “invisible partner” enhances our Pilates practice and how embracing this understanding can enrich the journey we create for our clients.
The vagus nerve, extending from the brainstem to the abdomen, is the body’s longest and most complex cranial nerve. It’s a critical part of the autonomic nervous system (ANS), which manages those unconscious but vital functions like heart rate, breathing, and digestion. In Pilates, the vagus nerve’s importance goes beyond the scientific; it influences every aspect of how we experience movement and connection.
As Pilates instructors, we know that everything starts with a steady foundation. The vagus nerve does just that, setting a calm baseline for our body by slowing the heart rate, promoting deep breathing, and supporting digestion. This quieting of the body is what we often refer to as “rest-and-digest,” a state that directly counters the “fight-or-flight” response. With the vagus nerve’s support, our bodies enter a place of calm where movement can flow more easily, helping to prevent tension and strain—a core goal of any effective Pilates practice.
In Pilates, we work with gravity, alignment, and controlled movement to create a sense of grounded stability. The vagus nerve plays a unique role here, influencing our body’s sense of spatial awareness and safety. With its calming effect, the vagus nerve enhances our proprioception, or our ability to understand where our body is in space. This isn’t just a concept; it’s something we feel directly in exercises like “The Hundred” or “Roll Up,” where every breath, every adjustment, and every moment in flexion or extension is informed by a calm inner feedback loop.
When we cue our clients to focus on subtle postural adjustments—like softening the sternum or gently releasing the shoulders—we’re engaging the vagus nerve to support them in finding a more balanced, tension-free alignment. These cues allow practitioners to tune in, using gravity and vagal response to settle comfortably into position. This focus on stability without force is essential, as it lets the body find alignment naturally, rather than through muscular over-effort.
Example: In a position like “The Hundred,” we encourage a flexed spine and controlled, rhythmic breathing. Here, the vagus nerve activates, grounding the body in calmness while also helping maintain core engagement. This balance of structure and ease sets the stage for a Pilates session that feels both safe and deeply connected.
The vagus nerve does more than support physical alignment; it also cultivates a sense of safety essential for meaningful Pilates practice. When the body feels safe, it can relax into each movement rather than bracing or fighting against it. This relaxation is not passive but deeply active—allowing the body to respond with grace rather than stress.
In high-stability exercises like pelvic tilts, spinal alignment, or standing balance work, a well-engaged vagus nerve can relax unnecessary tension, enabling muscles to work more efficiently. When the vagus nerve calms the body, proprioception is enhanced, which means Pilates practitioners can more intuitively adjust their positions and find balance. This natural body awareness minimizes strain, supports stability, and fosters a deeper sense of physical security. It’s no surprise that many of Joseph Pilates’ original exercises tap into this calming response, reminding us of the importance of safe, aligned movement.
The vagus nerve’s flexibility, or “vagal tone,” influences how effectively we transition between calm and active states. High vagal tone means that the body can enter a state of calm with greater ease, which is invaluable in Pilates, especially during challenging sequences. Pilates breathing techniques, which emphasize diaphragmatic breathing, directly stimulate the vagus nerve, strengthening this tone and helping practitioners find their calm even in moments of effort.
Consider how this shows up in class: as we teach slow, controlled breathing, we’re doing more than guiding breath; we’re helping clients engage their vagus nerve, which strengthens resilience and supports a calm approach to each exercise. With regular Pilates practice, clients develop high vagal tone, experiencing reduced muscle tension, improved alignment, and greater emotional balance—all qualities that contribute to a sustainable and fulfilling practice.
One of the guiding principles in Pilates is the “two millimeter shift”—the idea that tiny adjustments can create significant changes in alignment, engagement, and comfort. The vagus nerve responds beautifully to these small shifts. For example, by gently releasing the shoulder blades down or engaging the lower abdominals subtly, we activate the vagus nerve, setting off a chain of relaxation and alignment throughout the body.
In “The Hundred,” rather than emphasizing only on lifting the legs or head, we might suggest a “softening of the sternum.” This small adjustment can engage the vagus nerve, which, in turn, helps the body relax into the posture, releasing excess tension in the neck, shoulders, and spine. Through these subtle cues, we encourage a holistic, grounded practice where each shift contributes to a safer, more aligned experience on the mat.
Integrating vagal stimulation isn’t about adding something new; it’s about recognizing and enhancing what’s already there in Pilates. Here’s how we can support vagal activation naturally within each session:
These principles allow us to use the vagus nerve as a partner in teaching, showing clients how to engage their core and improve flexibility while also experiencing a sense of safety and relaxation. By working with the body’s natural intelligence, the vagus nerve supports a practice that is as dynamic as it is calm, transforming movement into a meditative and strengthening experience.
When we understand and respect the role of the vagus nerve in Pilates, we tap into a powerful source of support that’s always available to us. Pilates is, at its core, about harmony—finding the balance between strength and ease, effort and relaxation. The vagus nerve is an integral part of this balance, helping us listen to the body, engage with stability, and move with intention.
Whether we’re on the mat or guiding others, let’s remember to honor this “invisible partner.” By embracing the vagus nerve’s guidance, we’re creating a practice that’s not only safe and aligned but also deeply in tune with the body’s natural rhythms. This connection is what makes Pilates a lifelong journey, one that continuously teaches us about ourselves, our limits, and our incredible potential to grow from within.
As Pilates teachers, understanding the body’s deeper systems—like the vagus nerve—can truly enrich our practice and the experience we bring to our clients. Embracing these insights is a powerful step toward a more connected and fulfilling approach to teaching.
If you’re inspired to dive even further into these concepts and bring new depth to your practice, the Visionary Inner Circle offers a supportive community, expert guidance, and resources designed just for Pilates professionals. For those curious about what this experience could bring to their journey, let’s connect. Feel free to book a call, and let’s explore how the Inner Circle might be the next step for you.
When I first began my journey in Pilates, I felt something was missing in those quick classes packed into busy schedules. Yes, clients would leave feeling better and moving more freely, but there was a depth I longed to reach—a way to make Pilates something more purposeful, more intimately woven into their lives. I wanted to create a space where clients could truly connect, not just with their bodies, but with their whole being. That’s where the idea of Pilates Retreats was born.
Imagine stepping away from the rush of daily life into an intimate setting, often nestled in nature’s most beautiful, soul-soothing spots. Here, with the gift of time, I can spend two or three days fully immersed with clients, sharing not just the “how” of Pilates but the deeper “why” behind it. We explore, repeat, and build layers of understanding. It’s no longer just movement; it becomes a meaningful journey, where each moment builds on the last.
Watching clients immerse in this way is an incredible gift. They move past simply feeling better to discovering why each movement holds purpose, why it’s crafted to fortify them from the inside out. Together, we become more than teacher and student—we become partners in this journey of health, growth, and deep self-connection.
And in these stunning, quiet places, something magical happens: clients start to feel a unity between body and soul. This is why I created Pilates retreats—not merely to teach, but to share a path of genuine, lasting transformation. If you’ve ever felt a similar pull for more, for an experience that goes beyond the studio, then perhaps it’s time to take the leap. Let’s dive into how hosting your own retreat could become your best move yet.
While many Pilates instructors keep their work strictly to the studio for ordinary classes, more and more teachers are turning to workshops and retreats. And there’s a great explanation as to why.
Truthfully, there are plenty of benefits to hosting these events, from diversifying your income streams to finding a way to have a bigger impact on your community. Here are just a few pros to hosting Pilates retreats and workshops:
Diversification of Your Income: Solely relying on classes (whether virtual or in person) can leave you feeling quite limited as a professional. Workshops and retreats offer you a new chance to expand your income and break free from the hourly model many Pilates instructors rely on.
Build Deeper Client Relationships: If you’ve been seeking new ways to connect with your clients, hosting Pilates retreats is a splendid idea. During these extended workshops or retreats, you can foster stronger bonds and loyalty from your students, benefiting your students, you, and your business.
Reach New Students: Your Pilates classes might not align with some students, but with workshops and retreats, you can attract new clients who may be more interested in immersive experiences. The more you diversify your Pilates offerings, the more people you can reach and convert into long-term clients.
Maximize Your Impact: One of the main reasons Pilates teachers turn to workshops and retreats is the chance it gives instructors like you to dive deeper into the mechanics and art of Pilates. In these immersive Pilates settings, you can maximize your impact on your clients.
Grow Professionally and Personally: Pilates instructors always seek the next opportunity to stretch our comfort zone and develop as teachers. Conducting workshops and retreats helps you grow in more ways than one, pushing the boundaries of what you believe you’re capable of and even motivating you to improve your own practice.
With so many benefits to Pilates retreats and workshops, you may already be sold on hosting your own. But where do you start? Fortunately, we have a few tips to help you plan your workshops and retreats. Let’s start with the first—and arguably the most important—step: understanding what you offer clients.
The first thing to ask yourself is, who are you best suited to help? Perhaps you have a specific demographic that you find responds to your teaching more than others. Maybe you even combine your Pilates knowledge with other complementary fields, like meditation, crafts, or dance?
Once you determine your unique value and who you are best suited to work with, then you understand your target audience. For example, one of our IVA Pilates retreats focuses on self-care and nurturing yourself, allowing the Pilates teachings to transcend into your own life. You can create workshops and retreats just like this that fit your niche and your ideal students!
After determining the ideal audience and niche for your event, you can select the location of your Pilates retreat or workshop. When you do choose where you’ll host your event, be sure to find a place that fits your audience’s expectations.
If your retreat focuses on healing, relaxation, and recovery, a peaceful lakeside cabin or a mountainside lodge surrounded by nature would be an ideal choice, offering a calm environment that encourages rest and rejuvenation. On the other hand, if you're planning a retreat for those seeking a bit more thrill, consider an exotic location—perhaps in South America or Southeast Asia—that combines the depth of Pilates with the excitement of exploring a new culture and landscape.
Your chosen location should also be one you know inside and out. This means not only selecting a reputable venue with positive reviews but taking the time to build a relationship with the space and its staff. Visit beforehand, familiarize yourself with the amenities, and understand the area’s rhythm and energy. This knowledge will give you the confidence to guide your clients with ease and adapt smoothly to any needs that arise. For those starting out with retreats, this groundwork is invaluable, creating a supportive foundation for a seamless and memorable experience.
While your chosen location needs to fit your budget, you should also take steps to ensure your Pilates retreat vision does not stray too far beyond your budget. Before you even begin signing students up for your event, you should understand all the costs involved, including the required venues, transportation, catering, and marketing.
With your plan in place, it’s time to set a value-based price for your Pilates workshop or retreat. Rather than focusing solely on affordability, think about the unique value and transformative experience you’re offering. Consider what price point reflects the quality and standards your clients expect, ensuring it aligns with the enriching experience you're curating. And as with any major event, it’s wise to include a buffer in your budget to account for any unexpected expenses that may come up, so you can keep everything running smoothly.
Aside from the three steps we discussed above, there are a few other tips you’ll need to know before sharing your event with your community. First, providing a balanced schedule with some flexibility is always a great idea. Your students are excited to be there with you, but they will also want some downtime, so include breaks and plan for the unexpected—especially if you are far from home.
If you genuinely want to have a successful event, you’ll need to promote and market effectively. That means leveraging the power of social media, email marketing, and even collaborations with other professionals. The more you get the word out about your Pilates retreat or workshop, the more likely you are to fill all your available slots.
Finally, don’t be afraid to cohost your event with another Pilates instructor in your circle. Hosting a group introduction is also a pro tip that you should apply to your own practice, not only so you can meet everyone before you arrive at the retreat but also so that you set the right tone for your event.
If you feel that spark of curiosity about creating retreats or workshops, I would love to be part of your journey. Imagine offering more than just a studio session—creating a space where clients can immerse fully, reset, and connect deeply with themselves. A well-crafted retreat does more than build strength; it inspires lasting loyalty and a genuine appreciation for the value you bring into their lives.
Hosting a retreat is a transformative experience, one that allows clients to step away from routine and connect with Pilates on a whole new level. Each moment resonates, leaving them not only physically stronger but also enriched and inspired long after they return. This kind of experience isn’t just memorable; it’s life-changing.
Let’s talk about how you can create this for your clients. Book a call with me to explore how our insights and experiences at IVA Pilates can support you in designing unforgettable journeys that elevate both your business and your clients’ lives. Whether you’re ready to join one of our retreats or want guidance on creating your own, our Inner Circle is here to help you embrace a life you love through Pilates.
Explore the journey ahead:
Take the first step toward making your Pilates practice something truly extraordinary.
Pilates has a remarkable ability to improve the quality of life for seniors, addressing their physical fitness and mental well-being in ways that truly matter. As people age, staying fit and feeling great becomes more crucial than ever—and that's where Pilates can make a real difference. This blog is here to help Pilates instructors form deeper connections with their senior clients, offering insights and practical steps for meeting the unique needs of seniors.
By focusing on what seniors specifically need, Pilates teachzers can support not only their clients' physical health but also their mental and even emotional well-being. Creating tailored sessions and fostering a welcoming community can inspire and empower seniors to live more independently, with greater vitality and joy. Together, let's shape a future where every senior can experience the life-changing benefits of Pilates, one class at a time.
Seniors are joining the Pilates community in growing numbers, embodying a spirited and dynamic group ready to invest in their well-being. This dedicated demographic not only seeks specialized training but also values the transformative power of Pilates, creating a wonderful opportunity for instructors to craft personalized programs.
Additionally, seniors bring a remarkable commitment to their practice, ensuring high retention and a consistent, loyal presence in studios. Embracing this demographic allows us to play a pivotal role in fostering personal growth and well-being while building a warm, supportive community. Through these connections, we can shape Pilates's future, advancing our clients’ journeys and the collective strength of our community.
So, now that we’ve touched upon why we should tailor Pilates to seniors, how do you market Pilates to them? To effectively reach seniors, start by focusing on platforms they often use, like Facebook, and community centers. Local advertising and flyers in these centers, along with partnerships with healthcare providers, can make a big impact.
When crafting your message, speak to their desire for a better quality of life. Share testimonials and success stories from other seniors to inspire and build trust. Highlight how accessible and empowering Pilates can be for them.
By focusing on personal growth and cultivating a supportive atmosphere, you can show seniors how Pilates can enhance their well-being. Your passion and dedication will truly shine through, helping to shape the future of Pilates for this wonderful demographic. When it comes to seniors in your Pilates classes, let’s explore some ways to cater to them in the studio.
Bringing Pilates into the lives of seniors is a rewarding journey. It’s about more than just physical health—it starts with nurturing a positive mindset. Helping seniors develop a healthier mental outlook sets the stage for the physical benefits they’re ready to achieve.
As teachers, we play a key role in building their confidence and celebrating their progress. Creating a welcoming and inclusive space ensures that every senior feels comfortable and motivated to embrace the positive changes ahead. Here are some tips to help you tailor your Pilates classes to senior students.
This is one of the most critical steps in catering to senior students because Pilates is 80% psyche and 20% mechanics! Empowering seniors starts with cultivating a positive mental outlook. By building confidence and emotional well-being, seniors can fully embrace Pilates, which ultimately leads to physical progress and feeling better, which is the goal.
So, take time to help them focus on small, achievable goals, fostering a mindset shift that encourages both mental and physical growth. Once you have catered to their mental needs, here are some physical concerns you’ll have to remember in the studio.
Focusing on posture and balance through specific Pilates exercises helps maintain daily functionality and reduce fall risk. It also significantly improves overall mobility and confidence.
Gentle Pilates routines enhance joint flexibility and mobility, making everyday tasks easier. This helps maintain an active lifestyle without causing strain. To help cater your Pilates sessions to seniors, try to incorporate more gentle Pilates to support their well-being.
Incorporating resistance exercises in Pilates helps counteract muscle loss, or sarcopenia, in seniors. These strength-building routines aid in daily activities and enhance overall independence. For seniors, it is essential that you make this a priority in your classes to help their unique health needs!
Osteoporosis is more of a concern for seniors in your classes than many instructors might realize. Fortunately, Pilates can include safe, weight-bearing exercises to promote bone health and prevent osteoporosis. This reduces the risk of fractures and strengthens bones over time.
When it comes to building a community, here are some ways you can cater your Pilates classes to seniors to encourage a stronger, more diverse community:
Sometimes, all it takes is trying a class to realize its benefits, and the same goes for your older potential students. Offering trial classes allows seniors to try Pilates without commitment. This helps them overcome initial reservations and experience its benefits firsthand.
Senior students will need to have specific class times and more accessible spaces to truly get the most out of their Pilates experience. For that reason, classes should be scheduled at convenient times, and the environment should be accessible and senior-friendly. This enhances comfort and ease of participation.
With any student in your Pilates studio, being clear with your instructions is essential. Seniors in your studio also benefit from straightforward, clear guidance. Using simple language and clear demonstrations makes Pilates more accessible, reducing anxiety and building confidence in senior participants.
A calm, distraction-free setting with soft music enhances focus and relaxation. This improves the overall experience and effectiveness of the exercises. For seniors, this can also create a more enjoyable environment as they practice their Pilates moves!
The beauty of Pilates is that it brings together people from all walks of life and from nearly every single demographic. Encouraging social interactions and group activities is a great idea to help build a supportive community. This sense of camaraderie enhances motivation and emotional well-being, even among seniors.
To know if you’re catering your classes to seniors effectively, take time to regularly collect and provide feedback so you can continue to tailor your routines to better suit their needs. This ensures your senior students are heard and valued, which enhances the experience they have when they are in your studio.
Catering to senior students in your Pilates classes not only helps you connect with a new demographic but also greatly benefits your students. With the tips we have provided, you can take steps to cater your teachings to meet the needs of every student. As an instructor, no matter where you are currently in your Pilates teacher training, you have the power to change your students’ lives!
For those curious to connect with others who have completed their Pilates education courses, IVA Inner Circle is a community of like-minded Pilates teachers passionate about connecting, sharing, and growing as professionals and individuals. To learn more about how you can support your clients and make an even bigger impact, let’s connect! Book a call today and explore how being part of the Inner Circle can help us create a ripple effect in Pilates studios everywhere.
Most Pilates instructors are familiar with the traditional classification of classes into beginner, intermediate, and advanced levels. While common, this approach can sometimes limit both the instructor and the client. Strictly following these classifications may impede the personalization of your instruction and slow a client's progress.
In this article, I want to explore an alternative to the conventional level-based framework and explore more thoughtful ways to tailor your Pilates teaching. By broadening our perspective, we can create a more inclusive and adaptive practice that truly caters to each individual's unique journey in Pilates.
As you likely know, the traditional approach to teaching Pilates categorizes classes into beginner, intermediate, and advanced levels. This method groups clients by perceived skill and experience, aiming to provide a structured journey through Pilates. There are usually three distinct levels:
While this structure is clear and straightforward, it often overlooks individual differences in needs, physical abilities, and personal goals. This can limit the potential for personalized embodiment and inhibit progress. In fact, I feel there are many limitations and weaknesses to the level-based approach that must be explored.
In my opinion, the level-based approach to Pilates carries several misconceptions that can hinder the practice's full potential. First, it assumes that skills increase linearly, overlooking the unique pace at which each client progresses. The belief that "advanced" equates to harder or fancier exercises undermines the core essence of Pilates, which values precision above complexity and quality over quantity.
Additionally, this approach contradicts the holistic nature of Pilates, which honors the integration of body, mind, and spirit as one. By reducing the practice to a sequence of levels, or building blocks, we risk losing sight of the interconnected, transformative experience that Pilates offers. This can lead to a fragmented rather than a unified approach. That’s why I believe in a different approach—one that focuses on layering, not progression by levels.
Instead of relying on rigid levels, we can incorporate "layering" in Pilates. Layering through an approach like the IVA Layering Approach can enrich your practice by adding depth and nuance to exercises rather than merely increasing their difficulty. For example, any exercise can be deepened, intensified, or eased by changing its focus and intend through breath, leverage, or muscular engagement, making it suitable for all stages of learning.
This approach fosters continuous progression without confining clients to categories like beginner, intermediate, or advanced. Through layering, your clients can expand their abilities, increase their awareness of body connections, and achieve comprehensive body integration. This method also honors the holistic philosophy of Pilates, ensuring a more personalized and inclusive experience for everyone. Let’s take a closer look at how it works.
The IVA Layering Approach in Pilates embraces a journey of holistic progression and development, whether you’re a new teacher with freshly completed Pilates teacher training or completing additional Pilates certifications. Here’s a glimpse into how it works and how we layer as we progress in our Pilates practice:
With the IVA Layering Approach, intent and progression are key, and we like to follow Joseph Pilates's philosophy. Joseph emphasized that every exercise should serve a specific purpose. To him, progression isn't about merely tackling more challenging moves but about nurturing your body’s ability to heal, align, and perform.
An advanced practice of Pilates allows you to focus on tuning into your body's needs, ensuring that each movement is carried out with mindful intent and alignment to serve your outcome. With the IVA framework, this is the goal, but we also focus on three areas I like to call the energy buckets.
The IVA Framework includes the concept of three body allocation buckets, offering a holistic way to assess and guide clients. Let’s take a look at each of them and their focal points:
These body allocation buckets provide an inclusive approach that caters to individual needs and expected outcomes rather than categorizing clients by levels. After all, Pilates is about achieving meaningful goals, not just advancing to a higher level!
With the IVA framework, we emphasize the purpose of each exercise, ensuring that every movement serves a significant function in the client’s journey.
Teaching differently means tailoring Pilates education to meet clients' current needs—whether they are focused on restoration, balance, or performance. I believe that the IVA approach expands people’s movement capabilities, not confining them to predefined levels. However, above all else, effective communication is essential: observe, listen, and ask questions, to support or to challenge clients accordingly when necessary.
Truthfully, the key is to focus on the results your clients genuinely need, not just their progression in performing exercises or completing Pilates certifications. That way, you can ensure your clients receive personalized guidance that addresses their specific goals, leading to meaningful and impactful outcomes on their Pilates journey.
I don’t believe that it is enough to just teach Pilates being a Pilates Teacher. To truly serve our client’s needs we need to become excellent Problem Solvers, Optimizers and Amplifiers in our client’s lives using Pilates as our main tool but not as a rule. We need to see the bigger picture behind each of the pieces of the puzzle that Joseph & Clara left behind to be of help to people’s happiness doing Pilates. Clients come to Pilates because of the result we provide them, and not to become an intermediate or an advanced practitioner of the work.
At IVA Pilates, we believe that the true potential of Pilates lies in deepening and expanding the body’s capabilities through layering and intention rather than simply leveling up. Our aim is to inspire curiosity and invite teachers to explore a more integrated and holistic teaching method, no matter if they are at the start of their Pilates teacher training or completing additional Pilates education courses.
IVA Pilates is a hub where teachers can collaborate and innovate, fostering a community dedicated to this enriched approach and the continuation of their Pilates education. If you’re intrigued and wish to find out more about this transformative journey, join our Inner Circle by booking a call with Iva here. Let’s redefine what Pilates can be together.
After 22 years of teaching Pilates, I’ve noticed that many clients—whether they’re beginners or experienced—often ask the same question: “Should I do matwork or Reformer classes?” Every week, I explain that Pilates isn’t about choosing one over the other. The real magic lies in how the mat and apparatus work together as a complete system.
At our studio, we’ve made it a priority to keep matwork and apparatus integrated. We deeply believe in Joseph Pilates' original vision—his 34 mat exercises and the transformative power of the apparatus. Every time a client asks, I remind them: to truly benefit from Pilates, you need to experience it as a whole, not in isolated parts. Practicing Pilates in bits, like pieces of a puzzle, won’t give you the remarkable results that the method offers. Remember, Pilates was never meant to be practiced in pieces; it was designed as an integrated system for maximum impact.
In our mission to create a truly transformational experience, we use all the tools and assets Pilates provides. So, it’s not about choosing mat or apparatus—it’s about understanding how they work together and what each one uniquely contributes to your practice. When combined, they offer more than just exercise; they enhance the quality of your life, adding vitality and strength.
Curious to learn how? In this article, I’ll share the true value of teaching Pilates as a whole. Let’s dive into how integrating matwork and apparatus can transform both your practice and your clients’ lives.
When it comes to teaching Pilates, it's not about choosing between matwork or apparatus. Pilates is a complete system, a holistic method that integrates movement, life, and a deep connection between body and mind. It connects your physical, mental, emotional, and even spiritual selves, helping you not just feel better but think, act, and live better. The method reshapes your body into what it was meant to be, putting you in control of your own well-being.
To truly experience the richness of Pilates, you need to embrace all its tools—both the mat and the apparatus. They are designed to work together, each with its own unique purpose and benefits. Teaching or practicing just one limits the incredible potential of the method. The real power of Pilates shines when we combine matwork and apparatus, creating a seamless and transformative experience for our clients.
Mat Pilates, originating from Joseph Pilates' "Contrology," involves a series of 34 exercises that engage body weight in a dialogue with gravity. The mat teaches your body to respond to the invisible and subtle forces of gravity—a force we deal with every day to remain upright and balanced. This practice requires a deep understanding of how your body moves and performs with this invisible force constantly acting upon it. The matwork is about hearing your body’s needs with subtlety: How does your body organize itself when gravity pushes down on you? How do you learn to move efficiently and with control when there is no external support and you have to find all the help you need inside of you?
Matwork’s beauty lies in its simplicity—it requires no equipment, just your body and the floor. Yet, it is highly demanding. You are constantly challenged to find strength and balance from within. The mat cultivates body awareness, full body strength, and precision, making it an indispensable foundation for anyone looking to truly master the art of movement. It teaches us to perform in the face of everyday forces that we may not even realize we are dealing with. This demanding training of the body is profound but often difficult for clients that just started practicing.
Where matwork forces you to manage subtle forces, apparatus Pilates provides an environment that makes the body's work more precise and clearer with proper HELP. Each piece of equipment was designed by Joseph Pilates to bring out specific qualities and faculties in the body, having support. The apparatus allows you to feel, with precision, what your body needs at any given moment—whether that’s support, challenge, or alignment.
The Reformer is Joseph Pilates’ most versatile piece of equipment, designed to reform the body universally, meaning that anybody will benefit from the use of this piece of apparatus. Through the combination of gliding forces and the resistance of the springs, it moves your body through all joints and body parts with just the right amount of support or challenge. The Reformer creates a balance between strength, flexibility, and control, helping clients glide through movements while shaping the body from the inside out. It is this versatility that makes the Reformer one of the most beloved apparatuses in Pilates studios worldwide—it can target all areas of the body, ensuring a full-body approach in every workout. But with that said, I truly don’t believe in Reformer classes only as the Reformer was never designed to be used for group classes to entertain clients.
The Cadillac, or Trapeze Table, was Joseph Pilates’ masterpiece. It offers a unique environment where the body is given the space to expand and move freely, yet with control. The Cadillac teaches you to create proper tone in your body without rigidity, much like a gymnast who maintains both tone and flexibility. It is a powerful tool for creating tensegrity—allowing the body to stretch and strengthen in all planes of movement while maintaining optimal space in all joints for freedom of movement. It’s about finding the space one needs in their body to feel light, freed from tensions and yet empowered from within.
These pieces of apparatus are crucial for mobilizing the joints, particularly the spine. They work like a personal chiropractor or osteopath, using compression and decompression to align the spine, hips, knees, and shoulders. The Spine Corrector and similar apparatus help correct misalignments, encouraging the spine to move more freely while restoring the body’s natural curves. Their function is to open up the body, releasing tension and promoting proper posture and alignment through decompression.
The Wunda Chair and High Chair are the ultimate tools for building stability in the body. By working on a small surface area with spring resistance, these apparatuses challenge your ability to pull yourself together, from the outside to the inside, creating a body that is compact and stable. The Wunda Chair is small and compact, while the High Chair, with its added authority, offers even greater resistance and support. These chairs teach the body how to find stability and strength, pulling your forces together toward the inside.
The Baby Armchair focuses on developing a strong connection between your arms and your organs. It teaches you to use your arms as extensions of your inner strength, supporting your ribcage and narrowing your waistline. This piece of apparatus helps you feel the inner lift, strengthening the connection between your hands, heart, and belly. It is an excellent tool for refining upper body control and alignment, making the most use of your hands.
The Ped-o-Pul is a vertical piece of equipment that aligns your body from the feet up to the spine. It encourages proper posture through inner lift, improving alignment from the arches of your feet all the way to the base of your skull. This apparatus is ideal for those looking to enhance their posture and spinal alignment, making it a powerful tool for anyone struggling with slouching or poor body mechanics. It allows people to integrate that their body is deeply interlinked from feet to head in all movements in activities of daily living.
Joseph Pilates also created smaller apparatuses such as the Magic Circle, Toe Stretcher, Foot Corrector, Weighted Shoe and Breath-a-Sizer to target specific areas of the body. These tools are designed to enhance movement precision and create balance in areas that are often neglected, such as the feet or the breath. Each piece has a unique purpose, and together they provide the refinement needed for full-body integration.
It’s critical to understand that Pilates was never meant to be taught in bits and pieces. Teaching group classes on a single apparatus, such as the Reformer, often reduces Pilates to isolated parts of the entire Method, ignoring the full potential of the methodology behind Joseph’s teachings. Joseph Pilates envisioned his clients moving from one piece of apparatus to another with clear purpose, using each one to develop specific faculties and then integrating them into matwork. The mat teaches you to engage with the subtle forces of gravity, while the apparatus provides the support and resistance needed to refine those skills.
True mastery of Pilates comes from understanding how to blend mat and apparatus into a seamless, full-body experience. That is what a fully equipped studio stands for in my perspective. Each piece of apparatus has a distinct purpose and quality that it brings out in the body—whether it's creating stability, enhancing alignment, finding freedom or mobilizing all joints. To offer clients a complete Pilates experience, it is essential to integrate both matwork and apparatus into your teaching practice.
So the question should not be Mat vs Apparatus but Why and What to use to serve your clients progress with the Pilates Method, having access to all the tools and apparatus Joseph Pilates has created with clear intend!
When planning a session, you can start with matwork to assess how the body is interacting with gravity and subtle forces. Matwork will clearly show you where the body needs more support and where the body has sufficient capabilities to be further stimulated for greater progress.
Then move to the apparatus to refine, support, and challenge specific areas of the body. A well-rounded class will often include at least two - three pieces of apparatus alongside matwork, targeting different planes of movement, joints, and faculties in the body. Personally, I always finish the session with Joseph’s standing work, as this helps the client integrate what they’ve learned into functional movement outside the studio.
By understanding the purpose of each apparatus and how it connects to the matwork, you can provide your clients with a Pilates experience that goes way beyond average. When the session is carefully structured, with the right combination of apparatus and the right intent, Pilates continues to work in the body long after the client leaves the studio.
An effective well-structured and well-integrated Pilates Session will continue to do its magic, supporting your client’s body up to 72h after their stimulation with their session. My teacher always told me that my Pilates Class truly started once I was leaving the studio taking my Pilates with me into my daily activities of living.
The question of "mat versus apparatus" misses the point. Pilates is a complete system, and both are essential to fully experience its transformative power. Each apparatus brings out different qualities in the body, and when integrated with matwork, the method becomes an art that threads all elements together for the client’s benefit. Understanding how to use these tools in synergy ensures that your clients leave with a fully integrated, empowered body.
Only fully comprehensively taught teachers have a chance to understand these synergies in people’s experience with the Method. And only when used as a fully integrated movement Method can you expect to have truly transformational results with clients making the impossible possible.
It takes dedication, commitment and investment for a Pilates teacher to fully master the artistry of creating results for clients to transform their lives. Choosing to only be trained in the one or the other piece of the puzzle of the method not integrating all the tools and assets Joseph Pilates has grated will keep you limited in your power to transform people’s lives.
If you're searching for a community to inspire and uplift you in your Pilates teacher training, I invite you to join the Inner Circle for ongoing support and professional development. The Inner Circle is a community that nurtures your growth and celebrates your successes, whether you just got your first Pilates certification or are completing further Pilates education. Join us as we continue to inspire others in our studios!
In the end, remember that your Pilates journey is uniquely yours. Embrace both mat and apparatus Pilates, rekindle your passion, and continue inspiring healthier, happier lives. Here’s to your continued success in the beautiful world of Pilates!
In this blog, I want to take you on a journey that goes beyond the physicality of Pilates and into the profound connection between the mind and the body. For years, like many of you, I was well-versed in the exercises, techniques, and mechanics of movement. But I came to realize that true transformation in our clients isn’t just about what we do with their bodies—it’s about what we do with their minds, especially when it comes to overcoming their fears.
I was fortunate enough to learn from Mary Bowen, who opened my eyes to the power of understanding the psyche in Pilates. She taught me that we are not just teaching bodies; we are teaching people, each with their own fears, worries, and doubts.
The mind is intricately connected to how we move and experience Pilates. When we fail to address the fears and doubts that weigh on our clients' minds, we miss an opportunity to help them unlock their full potential. The gift we have as Pilates instructors is the ability to transform not just the body, but also the mental, emotional, and even spiritual aspects of the person in front of us.
Understanding the science of the psyche has completely shifted my approach and deepened the impact I can have on my clients. By recognizing and working through their fears, we can guide them from a state of doubt and uncertainty to one of faith, belief, and confidence. This transformation is where true progress happens—not just physical change, but the kind of progress that brings joy, gratitude, and fulfillment into every movement.
This blog is about recognizing that our work goes beyond exercises; it’s about creating a space where people can transform inside and out, and where we, as teachers, are the catalysts for that transformation. It’s about showing up as our best selves so that our energy, joy, and belief become infectious, helping clients not only change but truly grow. Because while change is inevitable in Pilates, progress is earned, and it begins with understanding the mind.
When new clients step into the Pilates studio, they often carry a bundle of fears with them—fear of injury, fear of failure, and sometimes just plain fear of the unknown. This isn’t unusual; in fact, it’s something many of us, even as instructors, have faced at some point in our Pilates journey.
These fears can hold clients back, limiting their progress and enjoyment. But here's the good news: fear isn’t a barrier; it’s a mindset that can be transformed. I’ve always found inspiration in Tony Robbins’ philosophy, which emphasizes that changing our state of mind can lead to incredible life transformations. When we bring this mindset shift into the Pilates studio, the results can be just as powerful.
So, how do we help our clients turn their fear into confidence and strength? Let’s explore some practical ways to guide them through this transformation.
Fear, an emotional response to perceived threats, is prevalent among Pilates clients, but it's not as simple as being terrified of sharks or other threats. Some of the common fears your clients might experience in the Pilates studio include the fear of injury, fear of failure, and feelings of inadequacy.
As you can imagine, such fears can drastically impede a client's progress and motivation. I have seen this firsthand prevent clients from fully engaging in their practice, limiting their ability to realize their full potential.
I recall working with a client who was terrified of using the reformer machine. She was convinced she would hurt herself. Through a tailored approach and continuous reassurance, she gradually overcame her fear and began to love the very machine that once intimidated her. How did she do that, you might ask? Well, it all comes down to understanding the power of our minds.
Tony Robbins emphasizes that changing one’s state of mind can lead to significant life transformations. By managing our emotional and mental states, we can vastly improve our physical performance and overall well-being. It makes sense, but when we apply this to Pilates, it's easy to see the connections.
In Pilates, controlling one's emotional state is crucial. A calm, focused mind enhances physical performance, helps clients push past mental barriers, and fosters a more enjoyable practice. When we integrate Robbins' concepts in Pilates, it's so much more than helping our clients move from fear to empowerment; it's about giving them the tools to recognize this for themselves, too, as they continue their Pilates education to achieve more success in the studio.
The first technique you should encourage in the studio is recognizing and validating your clients' fears. Ignoring the fear doesn't help, but confronting it does. As a Pilates instructor, you can guide your clients in facing their fears. The moment your client acknowledges this fear, they can work to move past it.
One of my clients, Jane, openly discussed her fear of falling during certain exercises. Instead of ignoring it, I encouraged her to recognize it. This honesty was the first step toward building her confidence and systematically addressing her fears.
Once your clients understand what worries might be holding them back, it's time to empower them through positive affirmations and visualization exercises. Encouraging clients to visualize success and use positive affirmations can significantly shift their mindset.
A client of mine, Henry, began using affirmations such as “I am capable” and visualizing himself mastering complex exercises. Over time, his confidence improved, and so did his abilities. You can try this with many of your clients, too!
Finally, one of my favorite techniques for helping clients overcome fears is the use of breathing or relaxation methods. Incorporating basic breathing exercises can calm the mind, making it easier to confront and overcome physical challenges.
Emma, a client who grappled with anxiety, benefited immensely from deep breathing techniques in one of my classes. These practices helped her stay calm and focused, leading to substantial improvements in her Pilates sessions, and they'll surely lead to further benefits for your clients, too.
These are all fantastic techniques, but before you can implement any of these in your Pilates classes, you need to make sure you focus on two specific tasks: cultivating a supportive environment and adapting a personalized approach to working with your clients.
Your clients can work to overcome their fears, but this might not happen if the studio environment is not supportive of their needs. A welcoming, nonjudgmental environment can dramatically influence a client's experience and progress in Pilates. As Tony Robbins says, "When you are grateful, fear disappears and abundance appears."
I remember after my own Pilates teacher training working with Michael, who experienced a profound transformation in the classroom once he felt supported and understood by the studio community, accelerating his progress remarkably.
Part of creating a supportive environment also comes down to the use of positive encouragement and reinforcement, which are vital in maintaining a client’s confidence and motivation. Celebrating even the smallest achievements can significantly boost your client's motivation and confidence, helping them sustain progress over time and feel excited to get back into the studio to attend classes.
As Pilates instructors, our duty is to help clients address their goals and unique needs, which is why customizing Pilates sessions to address individual fears and needs is crucial. When you tailor your sessions to meet your client's desires and needs, you'll empower them in their own practice.
One of my clients, Laura, was afraid of back injuries. Instead of avoiding moves and exercises that could lead to this, we created a personalized plan to strengthen her back. During our work together, she overcame her fear, leading to significant physical and mental improvements.
Aside from personalized approaches, promoting a mindset of continuous learning and adaptation encourages long-term success and progress. I cannot emphasize this enough, as I have seen how continued Pilates education can lead to success as instructors and achievements for our clients!
A long-term client of mine thrived on this philosophy, finding joy in continuing to improve and refine his practice throughout each session. In no time, he was seeing remarkable progress, and it was amazing to see him overcome his initial fears and doubts.
Overcoming fear is a journey that begins with changing one's mindset. As Pilates instructors, fostering a supportive environment and encouraging continuous growth is key to helping our clients reach their full potential. The possibilities in Pilates are limitless when we work together to guide our clients through this transformative practice. As Tony Robbins says, "The only limit to your impact is your imagination and commitment." So, believe in your power to transform and achieve greatness!
Whether you’ve just completed your Pilates certification or you’re still in the process of your teacher training, IVA Pilates is here to support you every step of the way. As part of our Inner Circle, you’ll connect with other instructors, share experiences, and continue to grow in your Pilates education. Together, we can create a ripple effect that inspires and empowers more people in the studio.
If you’d like to learn more about our supportive community and how it can enhance your journey as a Pilates teacher, I’d love to chat! Schedule a call here, and let’s explore how we can support your path to greatness.
As a Pilates instructor, I’ve always felt that our industry can sometimes feel a bit too rigid, almost as if we’re all afraid to have a little fun. Learning new techniques, navigating certifications, and perfecting every movement often comes with an air of seriousness that leaves little room for playfulness. But I believe that a big part of growth—both for us and our clients—comes from embracing the present moment and finding joy in everything we do. After all, isn’t that what Joseph Pilates wanted? He envisioned a world where people lived healthier, happier lives, and I truly think that means not just focusing on technique but also fully embracing the magic of now.
That’s why today, I’m doing something a bit different. I’m sharing 10 things you probably don’t know about me. These quirks and stories go beyond the studio and the movements we’ve mastered. By opening up, I hope to show that Pilates is about more than precision; it’s about connection, creativity, and even a bit of fun. Because to me, FUN stands for Fully Utilizing Now. It’s about being present in the moment, embracing who we are today, and appreciating where we can go tomorrow. When we bring this sense of playfulness and creativity into our work, we not only enhance our practice but also deepen our connections with others.
Pilates, at its core, is a human experience. It’s about connecting not just with our own bodies but also with each other in meaningful ways. And I think that a little fun and authenticity can go a long way in strengthening those connections. So, as I share these personal stories, I’d love to hear about you, too. What are the things that make you uniquely you? What brings fun into your life as a Pilates professional? I believe that by sharing these parts of ourselves, we can build a stronger, more connected community.
Here’s a little glimpse into my world—what’s yours?
Dust, clutter, or things out of place? Not on my watch! It has become a running joke among my clients, who often catch me cleaning mid-class. I remember one particular session when I noticed a small speck of dust on the mirror. Without missing a beat, I grabbed a cloth and wiped it away while still instructing the class. It might seem like a compulsion, but I view it as my superpower. A spotless environment isn’t just a preference—it’s a necessity for my focus and peace whether I'm teaching or in a class myself!
Forget the quiet introspection associated with traditional meditation. For me, serenity comes with the hum of a vacuum cleaner. Whenever I’m stressed or overwhelmed, vacuuming is like an instant therapy session. Once, after a particularly long day, I found myself vacuuming at midnight. The hum of the machine and the sight of a crumb-free floor brought me immense calm unlike anything else I'd experienced before. A clean floor is where I find my tranquility, far more than any zen mediation sitting still could ever offer.
People often see me as strong and confident, running a business and balancing it all. But the truth is, deep down, I’m a softie. Growing up, I built an armor to protect myself, but over time—especially through my children—I realized my true strength lies in my sensitivity, care, and love. It’s been a gift to be vulnerable enough to share that with the people I love, my clients, and even complete strangers. Allowing my sensitivity to be true in the moment has become one of the most healing and liberating experiences of my life.
I love vegetables, especially salads. Sometimes, it feels like I was a rabbit in a past life with the amount of carrots I munch on. But Brussels sprouts? Just can’t do it. Once, a friend invited me over for dinner and served them as the main dish. Out of politeness, I took a bite but couldn't mask my distaste. It’s one vegetable that I’ve never been able to get behind, no matter how they're cooked. Sorry to all the Brussels sprouts fans out there!
Crazy, right? When I was nine, I got my hands on a Madonna CD, and her music became my gateway to the English language. I memorized every word of her songs without having a clue what they meant initially. I would sing at the top of my lungs, much to my family's amusement. Madonna was my pop culture English teacher, and I owe much of my early language learning to her infectious tunes.
Believe it or not, my relationship with Pilates had a rocky start. Introduced to it because of an injury, my first experiences were far from enjoyable. I vividly recall staring at the clock during sessions of breathing exercises, impatiently waiting to hang off the Cadillac (the Pilates equipment, not the car!). All I wanted was some excitement. But once I finally got to the equipment, I discovered a new, thrilling dimension of Pilates. It was love at second sight. From there, I completed my Pilates teacher training and began to share my passion for Pilates education with the rest of the world.
I confess—I have a not-so-secret obsession with high heels. Despite their reputation for being foot-destroyers, slipping into a gorgeous pair of heels makes me feel unstoppable. Truth be told, I own more pairs than I have occasions to wear them. There is not much else than wearing a stunning pair of red stilettos to an event for an instantaneous confidence boost. Nothing beats the happiness a beautiful pair of heels can bring!
One thing I can’t stand is nastiness or unfairness. While I might not be an angry person, injustice really gets under my skin. As much as I can very much keep my calm, I cannot help but step in and stand up to people that are nasty and unfair. Standing up against wrongdoings is a part of who I am, and I strive to bring fairness wherever I go, whether it's in the Pilates industry or my personal life.
I’m a huge believer in the power of a smile. Using the 37 most underused muscles in the face, smiling is like sharing a little gift with the world. I feel the world has forgotten the power of a smile and how a simple smile can lift everyone’s spirits. Smiling is a simple yet powerful act that I embrace daily to make life more enjoyable.
I have a deep love for plants, but I’m not a fan of cut flowers. They only remind me of their inevitable wilting and death. My husband has learned that if he’s bringing me flowers, they better come in a pot! I remember the first time he brought home a beautifully potted white orchid. It was love at first sight, and nurturing that plant brought me so much joy. Orchids, with their longevity, hold a special place in my heart. And I have them everywhere in the house and in the studio, literallly!
I hope that you learned a little bit more about me as a person! I love sharing with people, and IVA Pilates is a beautiful community that makes it possible on a big scale! It's so easy for us to feel isolated, but by connecting with others, we can bridge gaps, work together, and cultivate even more empowerment as Pilates instructors.
Whether you've just completed your Pilates certification or you're still in the process of your Pilates teacher training, IVA Pilates is here to support you. As part of the Inner Circle, you can learn more from other Pilates instructors just like you and further your Pilates education. Together, we can really achieve greatness and inspire more people through the transformative power of Pilates! If you'd like to learn more about our supportive community and how it can support your Pilates journey, let’s connect to enjoy a chat! You can schedule a call here and let’s share what your unique stories and talents are. I would love to get to know you.
Very few Pilates teachers have the luxury of working with as many men as women, and it's a real shame because men have disappeared from Pilates studios. Pilates was never meant to be exclusively for women. Joseph Pilates designed this method for everyone—men and women alike. The benefits Pilates offers men, from physical strength to mental resilience, are profound and transformative. Yet, the myth that Pilates is a "gentle exercise for women and dancers" continues to persist, keeping men from reaping its full rewards.
I'm fortunate to be one of the Pilates teachers who attracts a significant number of male clients. Over 40% of my client base consists of men, and there's a reason for that. Success leaves clues, and there's a clear strategy to making Pilates appealing to men—helping them see that it's not just about flexibility or rehabilitation. It's about building a thriving, empowered life supported by a strong, balanced body.
Pilates has the unique ability to cultivate strength, power, and resilience—qualities that resonate deeply with men. But it’s our responsibility as teachers to shift the narrative, educating both men and the women in their lives to see the value of Pilates through its essence. Whether it's a father, husband, boyfriend, or brother, every man deserves to live a life of strength, health, and vitality. And Pilates is one of the most effective tools to help them get there.
In this blog, we’ll explore how to bring men back to Pilates and how Pilates can support men in leading thriving lives. I’ll share insights from my own experience, working with men on both physical and energetic levels, and I hope it inspires you to help more men experience the life-changing power of Pilates.
Let’s make a change together. Let’s join our forces and bring the men back to Pilates.
People often see Pilates as just a gentle exercise for women, but it has a surprisingly rugged, resilient history. During World War I, Joseph Pilates developed Pilates—not in a fancy studio but while interned on the Isle of Man. Surrounded by fellow male prisoners, Joseph created exercises to keep them all strong and fit while lifting their spirits and sharpening their minds during tough times.
While many may think Pilates is about being soft, it actually originated from a need for survival, strength, and resilience. Joseph believed that movement was essential for both physical health and mental strength, especially when facing adversity. His vision was to create individuals who were balanced and harmonious, fostering peace instead of conflict.
The true essence of Pilates might have gotten a bit blurred over time, but we should remember its original purpose. Pilates was designed to instill bravery, strength, and happiness in men, nurturing both body and mind. Joseph Pilates once envisioned a world where having a strong, capable body led to a peaceful mind. As we dive further into this topic, we’ll explore the benefits of Pilates for men.
When Joseph Pilates moved to the United States, he met Clara, who would become his wife and partner in refining the Pilates method. Clara brought a nurturing aspect to the practice, balancing Joseph’s focus on strength and control. Her influence added fluidity and flexibility, enriching the method while maintaining its core principles.
Pilates evolved into something that blends both masculine and feminine energies—grounded and powerful, yet adaptable and supportive. While it’s important to celebrate its inclusive nature, we should also honor its masculine roots. Originally designed to build strength, bravery, and resilience in men, these foundational intentions are present in every movement and exercise.
For modern men, embracing both sides of Pilates—the strength and the fluidity—can build not just strong, agile bodies but also resilient minds ready to handle life’s challenges with grace. Balancing these energies creates a body that’s both grounded and free, powerful yet graceful. At its core, Pilates encourages men to find this balance, offering a journey toward physical strength and emotional well-being.
To welcome men back into the world of Pilates, instructors need to understand the unique physical, mental, and emotional needs of their male students. This is especially important for female instructors who have completed their Pilates teacher training, as men often approach exercise differently than women. While masculine and feminine energies can complement each other, they generally have distinct needs in physical training.
Men typically appreciate clear, direct instructions. A straightforward approach that focuses on results, performance, and strength is often effective. During Pilates sessions, using concise cues that target specific goals can make a big difference. Emphasize how Pilates can enhance physical strength, improve performance in other sports, and foster a strong sense of power and capability in everyday life.
This tailored approach not only respects men’s preferences but also helps bridge any gaps. It encourages men to fully embrace Pilates as a way to build strong, resilient bodies and balanced minds.
Physical Body: Many men come to Pilates wanting to increase their strength, agility, and flexibility. Even if they are already strong, Pilates helps refine that strength, making their bodies more functional and adaptable. The program offers exercises that challenge their existing power while enhancing flexibility and range of motion. Men often enjoy dynamic, powerful movements, but incorporating exercises for coordination and control is key for balanced development.
Mental Body: As you likely found in your Pilates education, Pilates is also great for mental resilience. By focusing on alignment, control, and precision, it encourages men to think beyond just sheer power. This shift from brute force to intelligent, purposeful movement builds mental toughness and promotes a smarter approach to both fitness and life.
Emotional Body: On the emotional side, Pilates helps men tune into their bodies, recognizing their limits and strengths on a deeper level. Creating a supportive space for them to explore these boundaries shows that real strength often comes from mindful effort. This combination of physical skill and emotional awareness promotes overall well-being and inner harmony.
Energetic Body: Energetically, Pilates grounds men by focusing on the smooth, intentional flow of energy throughout their bodies. Movements that combine grounding with strength teach men to harness their energy effectively. This connection between the earth and movement supports both physical and energetic balance, enhancing overall strength and flexibility, and promoting a lasting sense of centeredness and vitality.
In Pilates, men experience a shift from sheer force to true power. Traditionally, men are driven to lift heavier weights, run faster, or endure long work hours—often pushing themselves to the brink of burnout and imbalance. Most men are not encouraged to purchase Pilates teacher training or Pilates certifications.
But Pilates changes the game. It promotes the creation of authentic power—a blend of mind, body, and spirit that enhances overall strength and functionality. In this practice, men learn to channel their energy efficiently, aligning physical effort with mental focus and emotional grounding. True strength emerges from this balanced connection, not just from pushing limits.
Through Pilates, men start to see their bodies as allies rather than adversaries. It reveals that a well-aligned body can move through life with ease, grace, and less effort. Pilates transforms the body into an integrated system that operates efficiently, relying on inner power instead of brute strength.
This shift from force to power is what makes Pilates special. It nurtures a mindset where men can navigate life with agility, adaptability, and the readiness to face challenges with grace and resilience. On this journey, they discover a deeper connection to themselves, uncovering a reservoir of strength that comes from within.
As Pilates instructors, we're committed to helping men develop a deeper understanding of power, strength, and adaptability. We design practices tailored to their specific physical and energetic needs, while encouraging them to build mental and emotional resilience. Pilates for men goes beyond just a workout; it’s about giving them the tools to master their bodies—and, by extension, their lives.
We choose exercises that uplift men, making them feel strong, capable, and grounded. Our goal is for them to leave the studio feeling like they’re at the top of their game, fully present in their bodies, and prepared to tackle life’s challenges with renewed energy. It's about movements that balance strength and flexibility, fostering a sense of power through mindful control and precision.
At its core, Pilates prepares the body for the unexpected. Life is unpredictable, and a body that’s both strong and flexible is better equipped to handle whatever comes its way. Through Pilates, men can build a body that not only looks and performs well but also feels good. This supportive practice accompanies them through all stages of life, helping them live with true freedom, confidence, and inner peace.
Joseph Pilates designed his method to help men thrive—both physically and mentally. He aimed to build strength, resilience, and balance so men could face the world with courage and calm. While Pilates education has grown to include everyone, it's time to reintroduce men to this effective practice, whether they pursue Pilates certifications or simply visit us in the studio.
We have the power to guide men through this extraordinary practice. With a community of other like-minded Pilates instructors, we can cultivate a movement that brings back the magic and joy of Pilates for everyone. As part of IVA Inner Circle, you can take part in lifelong learning, exchange ideas with other certified Pilates instructors, and gain confidence in your ability to reach every student’s needs. Join IVA Inner Circle to join a community of other Pilates instructors passionate about expanding their influence!
By understanding men’s unique needs and teaching in a way that respects them, Pilates instructors can help men rediscover the benefits of this method. Pilates isn’t just a workout; it’s a philosophy of movement, strength, and adaptability. When men embrace this philosophy, they build bodies that are ready for anything—strong, flexible, agile, and powerful.
So, to all the men out there, it’s time to reconnect with your inner power and contribute to creating a better world. Come back to Pilates.
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How do you build true confidence without battling fear, doubt, and overwhelm? Is it possible to step into your power as a woman, a mother, a Pilates teacher, or a business owner without enduring endless setbacks and pain?
At first glance, it may seem like I was born with confidence and courage, as if they were placed in my crib alongside me. But the truth is far from that. My confidence didn’t come effortlessly—it was shaped by my environment, my experiences, and the people around me. What some may perceive as an innate gift was a journey of difficult growth, triggered by my challenges and struggles.
Growing up extremely introverted, I often felt insecure, closed in, and afraid to express myself. I masked my lack of confidence by being hyper-productive, excelling at school and in sports, thinking that high achievement would somehow make up for what I lacked inside. But deep down, I still felt plagued by imposter syndrome, doubting myself and my abilities.
But things changed the moment, I chose to stop focusing solely on my competence and started working on myself—on who I am, on building trust in myself, and on surrounding myself with a community of people who believed in me. That’s when everything began to change.
In this blog, I want to share five key tips that helped me break free from fear, worry, and self-doubt, and build true confidence. These tips were my foundations for creating an authentic, fulfilled, and balanced life—with no more feelings of struggle and suffering. If you're ready to find your own confidence and begin your journey, read on.
Confidence is not a trait we're born with but a quality we nurture over time. Even the most experienced Pilates teachers face moments of self-doubt. Whether you’re starting your Pilates journey or have been teaching for years, building confidence is essential—not just for your own peace of mind but for how your students experience your classes.
If you find it challenging to feel confident as a Pilates teacher, rest assured you’re not alone. We’ve gathered some expert advice to help you bolster your confidence and find inspiration in your Pilates practice. From pursuing further education to connecting with supportive peers, these five tips are designed to guide you toward a more assured and fulfilling teaching experience.
Even after your initial Pilates teacher training, you can choose to pursue continuous education to innovate and become even more experienced as a Pilates instructor. The more that you know to serve others, the more confident you’ll feel as you stand up and guide your clients through their Pilates sessions. Committing to remaining a student of the Pilates Method and other complementary methods will help you become more and more equipped to support all types of clients in your studio. It's the ongoing education that you chose to follow that will differentiate you from the many Pilates Instructor in the industry. Growing from a Pilates Instructor to becoming a Problem Solver, an Enhancer and an Amplifier in people’s lives is the power in knowledge you will acquire.
Your initial Pilates teacher training provided you with the basics of what you’ll need to successfully lead a class, but your continuing education must give you another level of mastery that will reinforce your self-esteem as a Pilates instructor. Whether you choose to pursue more Pilates certifications or dive into some specific in-depth of courses on our platform, find ways to innovate and empower yourself to inspire your clients every time they come to class with you.
If you have true friends in the Pilates world, you know the power of a community and what it can do to your self-confidence. The more authentic friends you have in the industry who understand your experiences, the more you can share your worry-fears-and doubt with trust to create learning experiences that will boost your confident feeling supported. When you create a strong community with peer support from other Pilates teachers, you’ll become more empowered in your career and stepping up your expertise becomes joyful instead of fearful. Best of all, you’ll even have people to turn to for advice and guidance!
Choose to be part of a community of like-minded people that collaborate and that support each other. Choose to share your talents with this community and make a difference by co-shaping your destiny and the destiny of those you touch. At IVA Pilates we believe in the power and the gift of such a community. We chose to create the IVA Inner Circle for Pilates teachers who see Pilates as lifelong learning and enjoy exchanging ideas with others to create a brighter future. With a holistic focus, the Inner Circle is a place to be true to who you are and true to the Pilates teacher training we’ve all completed. Expand your network, find joy with others, and benefit from true help, building life-time friendships in the industry and grow your confidence exponentially because you are not alone!
Let’s talk about the inward work of building confidence. Beyond all the external stuff like further education and networking, spending time on your own Pilates personal development is critical. Imagine this: each day you dedicate to your own personal inner growth and practice not only sharpens your skills in life but also boosts your state of confidence. You get a better sense of what you're great at and where you might need a little extra focus.
Get into the habit to ask yourself questions that support your growth. Better questions that will bring you better answers and outcome. Personal development or the work on the Psyche is of most importance to build confidence. You can do this while you’re moving through your routine or by jotting down your thoughts in a journal. It’s about working on oneself to find answers that support your growth. It’s not about being critical but about recognizing your growth and identifying areas for improvement. The more you reflect, the more you’ll discover about yourself and your teaching style, which ultimately builds your confidence. Remember that any success is 80% based on psyche and only 20% on mechanics.
Communication is a massive part of being a successful Pilates teacher, and it goes beyond just delivering instructions. When you’re in the studio, aim for clarity and simplicity in your cues. Using straightforward language helps your clients understand and connect better with your guidance.
Another big piece of the puzzle is active listening. This means genuinely hearing what your clients are saying, whether it's feedback or their personal experiences. When you listen actively, you build trust and rapport, which can significantly enhance your presence in the studio. Remember, you don’t need a new certification to be a better communicator—just practice listening and showing empathy. This will not only make you feel more confident but also make your students feel more valued and understood. Because clients don’t care as much about how much you know but more so about how much you care for them!
There’s nothing more important in your Pilates education than finding ways to cultivate a positive mindset. When you take time to nurture a positive attitude for yourself, you’ll feel better, see the world with more opportunities, and you’ll also significantly reduce any anxiety you might feel as a Pilates teacher. The more you live in a beautiful state with high energy, the more you will believe in yourself and the possibilities of all that you can become. State is everything and choosing to live in high energy state that makes you feel vibrant, understanding the importance of having the right physiology-the right focus-and the right language will change your hormonal state instantly. Secreting more testosterone, the hormone of confidence is a natural benefit of living in a beautiful state no matter what, which helps you overcome the feeling of imposter syndrome, too.
Imposter syndrome is when you feel like you’re a phony despite any sort of Pilates teacher training or success you may have earned. It can happen to absolutely everyone, but the more you believe in yourself, the less likely you are to let it get you down. That’s why you should take time to celebrate the little wins! Keep a record of your successes, your joys and celebrate your progress, no matter if you’ve just completed another class or if you have successfully earned another Pilates certification or made a client smile.
At IVA, we believe that confidence isn’t just an outcome—it’s a journey, a process of progress that continues with every step forward. Throughout my career, I’ve been committed to helping Pilates professionals like you unlock your potential, not just as instructors, but as individuals with the power to make a real impact.
Confidence is something that’s nurtured within the right environment. It requires a commitment to moving beyond your comfort zone, facing life’s challenges with courage, and embracing growth with both your heart and mind. From my own experience, I know that building confidence can sometimes feel overwhelming and, at times, lonely. But I also know that it doesn’t have to be something you navigate on your own.
That’s why I created IVA Pilates—a community built on the principles of progress, support, and collaboration. When you’re surrounded by the right environment, mentors, and peers, you can cultivate the confidence and growth you’re striving for as a Pilates teacher. Confidence is built through co-creation, shared learning experiences, and a helping hand.
I’m truly passionate about getting to know each member of this community on a deeper, more personal level. I believe that everyone has a unique gift to offer, and I would love to take the time to explore your journey, your talents, and how we can co-create something extraordinary together. Our Community grows one teacher at a time, making a true difference.
Let’s connect. Contact me today, and let’s begin this powerful journey of growth, confidence, and co-creation together.
Have you ever watched a client walk out of your Pilates class with a serene smile, shoulders relaxed, and a lightness in their step that wasn’t there when they arrived? It’s like they’ve found a piece of themselves that had been missing—a sense of calm, focus, and well-being. That’s the magic of Pilates. It’s not just about sculpting the body; it’s about nurturing the mind, cultivating emotional balance, and fostering mental resilience. In a world that often feels overwhelming, we have a powerful tool at our fingertips to help our clients find their center—both physically and mentally.
At the heart of Pilates lies an extraordinary relationship between the mind and body. Unlike many forms of exercise that focus solely on the physical, Pilates invites practitioners to engage both mentally and physically. When we teach our clients to move with intention, to synchronize breath with movement, and to focus deeply on alignment and control, we’re doing more than guiding a workout—we’re training their minds to be present, aware, and attuned to the here and now.
Research consistently supports this powerful mind-body connection. Numerous studies have shown that regular Pilates practice can significantly reduce anxiety, elevate mood, and enhance overall mental well-being. As teachers, we witness this transformation firsthand every day. Think about a client who walks into class feeling stressed and overwhelmed, and leaves with a sense of calm and clarity. This is the true gift of Pilates—the ability to nurture not just the body, but the mind as well.
Stress is an ever-present companion for many, but Pilates offers a sanctuary of calm amidst the chaos. The focus on controlled breathing, precise movements, and body awareness activates the parasympathetic nervous system, helping to soothe the mind and relax the body. This isn’t just anecdotal; studies have shown that practices like Pilates can lower cortisol levels—the hormone associated with stress—and promote a sense of calm .
Incorporating stress-reduction techniques into your classes can further enhance these benefits. Simple additions like guided visualization or deep breathing exercises during the warm-up or cool-down can transform your class into a restorative experience, leaving your clients feeling rejuvenated and stress-free.
Ever notice how your clients leave class with a smile that wasn’t there when they arrived? That’s the endorphin effect. Pilates, like other forms of exercise, triggers the release of these “feel-good” hormones, which naturally elevate mood and combat feelings of depression or anxiety. But there’s more to it than just endorphins.
Pilates fosters a sense of accomplishment. As clients master new exercises, improve their form, or even just show up consistently, they build confidence and self-esteem. This sense of achievement, no matter how small, has a cumulative effect, helping them feel more capable and empowered in all areas of life. As teachers, we play a pivotal role in this process. By celebrating their progress, offering encouragement, and believing in their potential, we can help our clients discover a new level of self-worth.
Pilates is a journey inward, towards greater body awareness and self-acceptance. As clients become more attuned to their bodies—understanding how they move, where they hold tension, and how to correct imbalances—they naturally develop a deeper sense of confidence. This isn’t just about looking good; it’s about feeling good in their own skin.
Research indicates that body awareness practices, such as Pilates, are linked to increased self-esteem and reduced body dissatisfaction. By guiding our clients through exercises that focus on alignment, posture, and mindful movement, we can help them build a healthier relationship with their bodies, one that is based on respect and care rather than criticism.
In a world filled with distractions, the ability to focus is a rare and precious skill. Pilates sharpens this skill by requiring full mental engagement in every movement. Whether it’s counting repetitions, maintaining alignment, or synchronizing breath with movement, Pilates demands that clients be fully present. This mental focus not only enhances their practice but spills over into other areas of life, improving concentration and cognitive function.
This benefit is particularly pronounced in older adults. Studies have shown that Pilates can improve cognitive function, including memory and attention, by increasing blood flow to the brain. By incorporating exercises that challenge balance, coordination, and mental engagement, we can help our clients not only stay physically fit but mentally sharp as well.
Good sleep is the foundation of mental health, and Pilates can play a significant role in improving sleep quality. The physical exertion of Pilates helps tire the body, while the focus on deep breathing and relaxation prepares the mind for rest. Research has shown that regular Pilates practice can improve sleep quality, especially in those who struggle with insomnia or restless nights .
To help your clients enhance their sleep, suggest incorporating Pilates into their evening routine, focusing on gentle stretching and deep breathing exercises. Additionally, advise them on the importance of a consistent sleep schedule and a relaxing bedtime environment to maximize these benefits.
Anxiety and depression are pervasive mental health challenges, but Pilates offers a holistic approach that supports managing these conditions. The combination of physical activity, slow controlled breathing, and focused attention helps to alleviate symptoms of anxiety and depression by reducing stress, boosting mood, and fostering a sense of control.
Consistency is key here. Encourage your clients to maintain a regular Pilates practice, as the benefits accumulate over time. While Pilates is not a substitute for professional mental health treatment, it can be a valuable complementary tool in managing these conditions and enhancing overall well-being.
As Pilates teachers, we have the incredible privilege of guiding our clients not just toward physical strength, but toward mental and emotional resilience. Pilates is a journey of personal growth, one that empowers individuals to find balance, peace, and joy in their lives.
So, the next time you step into the studio, remember the profound impact you’re having on your clients’ lives. You’re not just helping them tone their bodies; you’re helping them transform their minds. Let’s continue to harness the power of Pilates to uplift, inspire, and guide our clients on their journey to a healthier, happier, and more fulfilled life—one mindful movement at a time.
Photo by Allef Vinicius on Unsplash
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As a Pilates teacher, there’s nothing quite as fulfilling as helping your clients reach their goals. But your role goes beyond just guiding them through exercises—it's about supporting them every step of the way, setting gentle goals that keep them motivated and on the path to progress. In this article, we’ll explore why goal setting is such an important skill for Pilates teachers and how you can lovingly weave it into your practice.
Setting goals with your clients is much more than just a motivational tool—it’s about making sure each session is meaningful and truly aligned with what your clients want to achieve. Whether they’re hoping to increase their flexibility, build strength, or enhance their mental well-being, having clear goals helps both you and your clients stay focused on what really matters.
When clients notice that they’re making progress toward their goals, it gives them a wonderful sense of accomplishment. This positive feeling boosts their confidence and makes them more likely to stay committed to their practice. As they see themselves moving forward, they develop a deeper trust in you as their instructor, and your relationship grows stronger.
So, why is goal setting such a key skill for Pilates teachers? Here’s why it matters:
By setting thoughtful goals, you create a supportive roadmap for success that benefits both you and your clients. It’s about nurturing their growth, celebrating their progress, and walking alongside them as they reach new milestones.
As a Pilates teacher, your role goes beyond just helping clients achieve their physical goals; it’s also about supporting their overall well-being. While setting clear goals is important, pairing them with gentle intentions can make the journey more meaningful and fulfilling.
By blending goals with intentions and nurturing them into habits, you’re helping your clients create lasting, positive changes that support their whole being. This caring approach ensures that their journey is not just about reaching a destination but about enjoying each moment along the way.
Setting goals and intentions with your clients doesn’t have to be overwhelming. Here are some simple, caring steps to guide you:
By following these steps, you create a clear and nurturing path for your clients, helping them stay motivated, supported, and on track.
Setting goals is just the beginning. As a Pilates teacher, your ongoing support is essential in helping your clients achieve their objectives. Here’s how you can continue to be there for them:
Your ongoing support helps your clients feel valued and understood, strengthening their commitment to both their goals and your partnership as their trusted instructor.
Goal setting is more than just a strategy; it's a way to build a deeper, more trusting relationship with your clients. By helping them set and achieve their goals, you not only guide them toward better physical health but also nurture a sense of accomplishment and well-being that resonates throughout their lives.
Remember, it’s not just about reaching a destination—it’s about being there for your clients throughout their journey. By balancing clear goals with meaningful intentions and supportive habits, you create a holistic approach that benefits both you and your clients, ensuring long-term success and satisfaction in your Pilates practice.
So, start incorporating these caring strategies today, and watch as your clients thrive—not just in their Pilates practice, but in all areas of their lives.
Have you ever wondered what sets apart the world’s greatest athletes? Beyond raw talent and relentless dedication, many champions have discovered a powerful tool in their arsenal: Pilates. From the explosive power of LeBron James to the Superman silhouette of Cristiano Ronaldo and the precision of Tiger Woods, countless sporting icons have incorporated Pilates into their training regimens.
David Beckham has said Pilates has helped him get into the best shape of his life, "I do an hour of Pilates a day. It is fantastic and fitness-wise, I am the best I have been for a long time. I am in the best shape in years."
While Pilates is often associated with rehabilitation, its potential for enhancing athletic performance is undeniable. It’s time to shatter the misconception that Pilates is solely for the injured. This low-impact exercise method is a catalyst for unlocking peak athletic potential.
As a Pilates teacher, understanding and tapping into the athlete market can be a game-changer for your business. By specializing in athletic performance, you can expand your clientele, increase your income, and elevate your professional status. This blog post will explore how to position yourself as an expert in Pilates for athletes, build a thriving clientele, and create effective Pilates programs that deliver results.
Pilates is a holistic approach to movement that builds core strength, flexibility, and body awareness. For athletes, these qualities are paramount. A strong core provides the foundation for power and stability, while flexibility and balance prevent injuries and enhance performance. By incorporating Pilates into their training, athletes can experience a multitude of benefits:
By addressing these key areas, Pilates provides a comprehensive approach to athletic development, helping athletes reach their full potential.
In many sports, athletes overdevelop specific muscle groups at the expense of others, creating imbalances that increase the risk of injury. Pilates addresses the whole body, ensuring no area is neglected. By restoring full-body health and rebalancing muscular development, athletes can enhance their performance while applying the right amount of effort. This approach helps to prevent the chronic inflammation and wear-and-tear often associated with high-intensity training.
Pilates is an excellent tool for injury prevention. By improving core stability, flexibility, and body awareness, athletes can reduce the risk of common sports injuries such as ACL tears, backpain, and shoulder impingement. For athletes who are often sidelined by such injuries, incorporating Pilates into their training regimen offers a proactive strategy to stay healthy and in the game.
For Pilates professionals working with athletes, it’s essential to recognize that the true value of Pilates lies not only in the physical exercises but in the psychological and energetic shifts it facilitates.
Athletes are often driven to their physical limits, with intense training regimes that can lead to mental burnout and a disconnection from their bodies. Pilates, however, offers a remedy. It’s a practice that centers the mind and body, helping athletes cultivate a deep connection that is essential for peak performance. By tuning into their bodies through Pilates, athletes can recognize subtle physical cues before they escalate into injuries, which extends beyond the physical to also enhance mental clarity, improve sleep quality, and support overall recovery.
To effectively incorporate Pilates into an athlete’s training regimen, it’s crucial to understand their specific demands. Every sport has unique physical requirements, and a tailored Pilates program can address these needs precisely.
By understanding the unique needs of different athletes, Pilates teachers can create highly effective programs that complement their training and enhance their overall performance.
Tapping into the athlete market can be a game-changer for Pilates teachers. By positioning yourself as a specialist in athletic performance, you can attract a new clientele and elevate your professional status.
While professional athletes may seem out of reach, don't underestimate the potential of amateur athletes. College athletes, aspiring professionals, and dedicated weekend warriors represent a significant market. Focus on building relationships with local sports clubs, gyms, and universities to connect with these athletes.
To attract athletes, you must effectively communicate your knowledge and experience. Highlight your understanding of athletic demands, injury prevention, and performance enhancement. Consider creating specialized Pilates programs tailored to different sports and sharing your expertise through social media and blog posts.
Building strong relationships with athletes and coaches is essential. Attend sporting events, workshops, and conferences to network with potential clients. Collaborate with physical therapists, sports trainers, and nutritionists to expand your reach.
By strategically targeting your ideal clients, showcasing your expertise, and building strong relationships, you can successfully establish yourself as a go-to Pilates instructor for athletes.
Developing a successful Pilates program for athletes requires a deep understanding of their specific needs and goals. By combining your Pilates expertise with knowledge of athletic performance, you can create programs that deliver exceptional results.
Every athlete is unique, so it's essential to conduct a thorough assessment before creating a program. Evaluate their strengths, weaknesses, injuries, and performance goals. This information will guide you in developing a customized plan.
A strong core is the foundation for athletic performance. Incorporate a variety of core exercises into your programs, focusing on stability, power, and endurance. Exercises like the plank, hundred, and roll-up are excellent starting points.
To enhance power and explosiveness, include exercises that challenge the muscles to generate force quickly. Spring-loaded reformer exercises and resistance band work can be particularly effective.
Improve an athlete's range of motion with exercises that target specific muscle groups. Incorporate lengthening stretches and dynamic movements to enhance flexibility and prevent injuries.
Pilates is not just about physical fitness; it also benefits mental performance. Incorporate exercises that promote focus, concentration, and body awareness. Encourage athletes to use Pilates as a tool for stress management and mental preparation.
By designing well-rounded Pilates programs that address the specific needs of athletes, you can help them achieve their full potential. Remember to continually assess and adjust programs based on their progress and goals.
Turning your Pilates expertise into a thriving athlete clientele requires careful planning and business acumen. Consider these key factors to ensure your success.
Determine competitive pricing for your Pilates sessions. Consider offering packages tailored to different athlete needs, such as introductory packages, performance enhancement packages, or injury rehabilitation packages.
Develop a strong marketing strategy to reach your target audience. Utilize social media, content marketing, and local partnerships to build brand awareness. Highlight success stories and testimonials from athletes to establish credibility.
Stay at the forefront of your field by investing in continuing education. Attend workshops, conferences, and online courses to stay updated on the latest Pilates techniques, sports science, and injury prevention strategies.
By carefully considering these business aspects, you can build a sustainable and successful Pilates practice focused on athletic performance.
Pilates offers immense potential for enhancing athletic performance. By dispelling the myth of Pilates as solely a rehabilitative practice, Pilates teachers can tap into a vast market of athletes seeking to optimize and accelerate their abilities.
Working with athletes is less about technical skills and more about recognizing and shifting mental, emotional, and physical patterns that limit their potential. Pilates professionals that master the interaction of body-mind-spirit, have the power to help athletes leverage these patterns, create new ones, and develop the right mindset and heart set for lasting success through their body. By integrating Pilates into their routine, athletes can massively enhance their performance, safeguard their well-being, and ensure longevity in their sport. Pilates can be one of THE game changer components in an athlete’s career.
By understanding the unique needs of different athletes, creating effective Pilates programs, and implementing sound business strategies, you can establish yourself as a trusted expert in the field. Athletes are a niche market in the industry. By making yourself available to Athletes, you are actively contributing to their success and to the creation of our next world’s best athletes! Embrace the opportunity to empower athletes through the transformative power of Pilates.
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As a Pilates teacher, you often become aware of your clients' health-related issues before they even consult their GP. By deepening your understanding of how nutrition impacts health and wellbeing, you can better observe changes in your clients. With broader knowledge you can raise awareness and offer supportive feedback, helping clients make better decisions about their well-being. This holistic approach not only strengthens your practice but also the trust and connection you build with your clients.
A balanced diet isn't just about maintaining physical health—it's crucial for cognitive function and emotional well-being.Your brain, though less than 3% of your body weight, is a powerhouse that influences memory, emotions, and every process in your body. To keep it in peak condition, nourishing it with the right nutrients is essential.
This article explores how nutrition impacts mood and brain health, offering insights and practical tips to enhance both.
Stable blood sugar levels are key to feeling your best. Dramatic spikes and drops, often caused by high-sugar foods, can lead to energy crashes and mood swings.
“When your blood sugar spikes and then drops, it directly affects how you feel,” explains nutrition coach Margot Hiller. “A quick burst of energy from sugary foods often leads to a slump, leaving you feeling fatigued and irritable.”
This fluctuation can also trigger that familiar “hangry” feeling — hungry and angry — underscoring the importance of stable blood sugar for maintaining a balanced mood.
Caring for your gut microbiome is fundamental to overall health, as it has a profound impact on overall health and mental well-being.
Your gut is often referred to as your “second brain,” reflecting the deep connection between gut health and mental wellness. The gut produces much of the body’s serotonin, a neurotransmitter that contributes to feelings of happiness and well-being.
For a happier, healthier gut, aim to eat a variety of plant-based foods. Try to include a "rainbow" of around 30 different plants each week to support a diverse microbiome. Even with a good diet, remember that antibiotics and infections can disrupt this balance, so it's important to pay extra attention to gut health during these times.
This s where these two food groups play a special role:
These live bacteria, found in foods like kefir, tempeh, kimchi, and yogurt, support a healthy gut flora. Probiotics improve digestion, influence weight, and promote healthy aging. Recent studies suggest they can also reduce the risk of depression and anxiety, boost happiness, and lower stress hormone levels.
These dietary fibers feed the good bacteria in your gut. Found in foods like bananas, apples, onions, garlic, and asparagus, prebiotics help maintain a thriving gut ecosystem. Incorporate whole grains like oats and quinoa, and legumes like beans and lentils for additional prebiotic benefits.
Recent research shows a strong correlation between a pro-inflammatory diet and depression. The machanisms are still to be determined but observations are clearly showing that inflammation affects the brain through neurotransmitters and pathways involved in depression. Other studies show association between inflammation and other brain health related conditions, such as bipolar disorder, schizophrenia, and dementia.
Adopting an anti-inflammatory diet, such as the Mediterranean diet, can mitigate these effects. Research highlights the benefits: reduced risks of depression and cognitive disorders.
Key guidelines for an anti-inflammatory diet include:
For those interested in the finer details, here’s a look at specific nutrients crucial for brain health and their best sources:
Natural sources of these nutrients are generally safe, but always consult with your GP before taking supplements, as they contain concentrated levels and excessive amounts can be harmful. Quality of supplements is also important, so seek good advice when choosing them.
Certain foods can negatively affect mental health by spiking blood sugar, impacting gut health, or triggering inflammation. These include:
Regular exercise and adequate sleep are just as vital as nutrition for mental health. Sleep affects almost every type of tissue and system in the body—lack of sleep or poor-quality sleep has an almost immediate effect on brain function, hormonal balance, and mood. Similarly, exercise releases endorphins and serotonin, which play an important role in emotional well-being and mental health.
Remember, while nutrition, movement, and sleep are fundamental to health, seeking professional support is essential if you have concerns about your mental well-being. Always consult your primary care provider if needed.
You're passionate about Pilates. You've dedicated countless hours to refining your technique. But are you truly thriving as a business owner? Many Pilates teachers find themselves caught in a cycle of financial uncertainty, struggling to balance their love for teaching with the demands of running a successful business.
It's time to shift your perspective. Because passion and success go hand in hand. By doing what you love and understanding the business side of Pilates, you can create a thriving career that allows you to make a significant impact on your clients' lives while achieving financial stability.
Before we get started, know that I've walked in your shoes. Building a successful Pilates business isn't just about teaching; it's about running a sustainable business. While most training programs focus on technique, the business side is often overlooked. Like most teachers, I've learned through trial and error, with each mistake costing me time, money, and stress. Today I want to share my insights, to be of help, and preserve you from the pitfalls.
Running a successful Pilates studio or private practice requires a solid understanding of business fundamentals. This includes everything from financial management and marketing to client relations and operational efficiency. While it may seem overwhelming, remember that every successful business started with one small step.
One of the biggest challenges Pilates teachers face is undervaluing their services. It's time to shift your mindset. You've invested countless hours in training, education, and practice. Your expertise is invaluable. When you charge what you're worth, you're not just earning a living; you're investing in your own growth and development to serve at a greater scale and with more ease.
A common mistake many Pilates teachers make is believing that to be competitive, they need to offer lower prices and adjust their rates to match the market's low end. This strategy is flawed and ultimately harmful to your business.
Discounting your prices disvalues your service and who you are as a teacher. It fosters a mindset of scarcity, which stifles growth and drains your energy. Instead of generating positive energy for you and your clients, low prices can lead to burnout and frustration.
Focus on providing exceptional value rather than competing on price. Your clients are investing in more than just physical exercise; they're investing in their overall well-being. Highlight the transformative impact of your Pilates sessions and position yourself as an expert who CARES. Business must come from a place of care and giving. If you find a way to do more FOR OTHERS, the more YOU will benefit as well. It’s the natural and virtuous cycle to life that makes things work; even in business!
To me, Business is a spiritual game about how you add more value to people’s life and how you can do more for people than anybody else in the marketplace. The more skills you acquire, the more valuable you and your business become. Diversify your offerings and invest in yourself to enhance your value. Ultimately, the key to wealth lies in contributing more to others' lives.
People are willing to pay what they believe you’re worth. For clients to believe in your value, you need to consistently deliver exceptional service and demonstrate your expertise. Investing in yourself is crucial for success. The more you invest in your own growth, the more valuable you become and the more you can offer to your clients.
Consider this uncomfortable question: How can you expect clients to invest significantly in you if you haven’t invested in yourself? Why should clients spend thousands on your services if you’re hesitant to invest even a fraction of that amount in your own development?
Your competitiveness relies on three key factors: your excellence, your care, and your authority. These qualities are developed through a clear strategy and ongoing investment in education.
Choose to grow in these areas:
Once you recognize your true value in the marketplace, shift from a mindset of fear, worry, and doubt to one of creativity, innovation, and care. Move away from scarcity and focus on creating healthy profit margins by optimizing your prices and selling value rather than just a low price. Avoid the mistake of lowering your prices to compete, as this doesn’t make you more attractive. To truly stand out, clearly demonstrate the substantial value you provide through your expertise, care, and authority.
Building a successful Pilates business is a journey. I like to break it down into three stages:
Being part of a strong community is crucial for long-term success and fulfillment. My journey was driven by curiosity and a refusal to settle for average standards. My hunger for progress and understanding the "why" shaped me into the IVA I share with the world today.
From the start, I sought mentors who walked the talk. Different mentors offered different skills and outcomes. Some were liberating, while others made me doubt my worth. Regardless of the experience, it all contributed to my learning. The people you choose to learn with (not only from), and surround yourself with shape your future.
I have learned that success leaves clues and that learning is amplified when you are among like-minded individuals. The most valuable lessons come from daily exchanges with clients and colleagues. A strong community accelerates progress and fosters life-changing transformations.
1. Technical Excellence and People Skills: Both are crucial for building a loyal client base.
2. Understanding Business: Business acumen is essential for financial success and must be learned and applied strategically.
3. Financial Security: The first step toward growth, ensuring a stable foundation.
4. Financial Independence: Achieving stability and the ability to reinvest in oneself.
5. Financial Freedom: The ultimate goal, where income supports all expenses and generates additional wealth.
6. Avoid the Low-Price Trap: Competing on price devalues your services and fosters a scarcity mindset.
7. Invest in Yourself: Consistently invest in your development smartly to provide more value to your clients and to your business.
8. Business is a spiritual game: Understand that the secret of wealth lies in contributing more to others' lives.
9. Build Value: Focus on excellence, care, and authority to build a strong market position.
10. Project Success: People pay for perceived worth. Showcase your worth and the value you bring to clients' lives.
By embracing these principles, Pilates teachers can move away from the scarcity mindset and towards a path of financial security, independence, and ultimately, financial freedom. The journey involves smart pricing strategies, continuous self-improvement, and a clear focus on the immense value you provide to your clients.
As we wrap up this discussion on the importance of mastering the business side of the Pilates industry, we invite you to take a bold step towards transforming your financial future. This month, our Inner Circle is dedicated to ENHANCE BUSINESS. We will teach our members how to thrive in the Pilates industry with clear strategies for optimizing their business and creating wealth.
What You Will Learn:
· Strategic Business Insights: Learn the proven strategies to grow your Pilates business from scarcity to financial freedom.
· Clear Action Plans: Follow a step-by-step plan that any teacher can implement to achieve financial success.
· Mindset Transformation: Shift your mindset from scarcity to abundance, creating a solid foundation for long-term growth.
· Community Support: Join a like-minded community of professionals who will hold you accountable, inspire you, and motivate you every step of the way. You don’t have to grow alone anymore!
If you are serious about improving your Pilates business and ready to advance with like-minded professionals committed to changing their financial situation, there are two actions we need you to take:
1. Book these three dates in your calendar for August’s Business Events:
Note: If you can’t attend any of the events live, don’t worry. As a member, you’ll have access to all replays, handouts, and resources.
2. Click here to schedule your call with Iva or the team to get help and join our business month for transforming your business.
As Pilates teachers, we understand the body as a complex, interconnected system. Posture is the foundation upon which movement is built. A deep understanding of posture from a mechanical point of view and an emotional point of view is essential for guiding clients towards better health and well-being. This article aims to provide a comprehensive overview of posture, its impact on health, and the role of Pilates in correcting imbalances.
Posture is the natural way we hold our bodies, both when we're moving or still. There are two types of posture:
· Static posture: This is how we hold our bodies when still, such as sitting, standing, or lying down.
· Dynamic posture: This describes how we hold our bodies during movement, from walking and running to performing Pilates exercises.
So, posture is much more than just standing tall. It's the dynamic interplay of bones, muscles, joints, ligaments, tendons, nerves and connective tissue (fascia) that determines how we hold ourselves. It's influenced by everything from our genetics to our daily habits.
Beyond aesthetics, posture significantly influences overall health and well-being. Prolonged poor posture can lead to a cascade of structural and mechanical problems, including chronic pain, decreased flexibility, reduced range of motion, and impaired balance. Moreover, it can negatively impact respiratory and digestive functions.
· Pain prevention: It helps prevent joint pains like most commonly back, neck, shoulder and knee pain.
· Improved performance: Optimal posture supports athletic performance and daily activities.
· Better breathing: Good posture allows for deeper, more efficient breathing and improvement of our lung capacity.
· Boosted mood: Standing tall can positively impact confidence and mood. Standing tall and upright has been scientifically proven to boost our hormonal levels, increasing our testosterone by 20%,decreasing our cortisol level by up to 25% and enhancing people’s risk tolerance by 33%! Therefore, people with good posture are more likely to be more courageous and daring in life.
While often attributed solely to habit, poor posture frequently stems from underlying structural physical and emotional imbalances.
· Inflexible muscles: Tight muscles can limit your range of motion and pull your body out of alignment.
· Weak muscles: Weak core muscles, especially those in your back, abdomen, and pelvis, can't adequately support your spine, leading to slouching.
· Joint dysfunction: Restrictions in joint mobility can impact posture, as the body compensates for limited movement.
While posture might seem like a purely mechanical alignment issue, it is profoundly affected by our emotional state. In fact, posture is often considered to be 20% mechanical and 80% psychological. As a Pilates teacher, it is essential to be knowledgeable about the structural and mechanical aspects of posture. However, an outstanding Pilates teacher must also understand the emotional factors that impact postural habits.
· Stress and Anxiety: Chronic stress and anxiety can cause muscle tension, particularly in the neck and shoulders, leading to a hunched posture.
· Sadness & Depression: Individuals experiencing depression often adopt a slumped posture, reflecting their internal emotional state.
· Lack of Confidence: Low self-esteem and confidence can result in a closed, inward posture, such as rounded shoulders and a downward gaze.
· Emotional Trauma: Past emotional trauma can manifest physically, causing habitual postural patterns that reflect protective or defensive stances.
As Pilates teachers, we know that each muscle in the body works best at a certain length with proper tone — we want our muscles to not be too stretched out or too tight. So, the best posture is one in which our postural muscles are in a balanced, neutral position, minimizing stress on the musculoskeletal system. Muscles co-work together at all times and the body creates optimal tone thanks to the concept of oppositional forces, strengthening our body from the inside out, holding the body in good alignment.
There's no single "perfect" posture, as everyone's body is unique. However, there are some general guidelines:
· Protecting the spine’s curves: Maintaining the natural S-shaped curvature of the spine is essential for distributing weight evenly. Any excess of curvature in the spine, either too curved or too flattened, will lead to imbalances resulting in poor posture in the spine.
· Balanced muscle tone: Developing proper strength and flexibility in the muscles supporting the spine is crucial for optimal posture.
· Neutral alignment: Aligning the head, neck, shoulders, and pelvis in a neutral position, stacked on top of your ankles, keeping your body weight 60% to the front are key components of facilitating good posture.
· Core engagement: Activating the deep core muscles to provide stability and support.
Most Elder Master Teachers, stressed on the importance of checking people’s posture. Carola Trier always started her sessions with a Body Check, which consisted in observing clients’ posture when they walked into the studio to address the imbalances that needed to be corrected during the session to optimize their well-being.
· Lengthen your spine (axially elongate) to engage your oppositional forces
· Chin parallel to the floor
· Shoulders even, spiraled outwards-backwards-downwards and released on top of your rib cage (not rounded or hunched)
· Neutral spine (no excessive arching or curving in your lower back), elongated coccyx and pubic bone slightly pulled up.
· Arms at your sides with gravity lengthening them
· Deep abdominal muscles gently pulled up aiming to keep your waistline thinner
· Hips and knees even, with knees pointing straight ahead
· Body weight evenly distributed on both feet with your arches pulled up, watching out to not pronate or supinate in the foot having equal weight on your little toe-big toe-center of the heel.
The Pilates method is renowned for its ability to improve body awareness, core strength, and flexibility — all essential components of postural correction. By addressing muscle imbalances, improving joint mobility, and cultivating neutral spinal alignment, Pilates offers a comprehensive approach to restoring and maintaining good posture.
Studies have demonstrated that Pilates-based exercises can significantly reduce thoracic kyphosis, a common postural issue characterized by excessive rounding of the upper back. Furthermore, Pilates has been shown to improve overall postural control.
One extremely effective exercise to improve posture is the Chest Expansion exercise. This exercise encourages an elevated physiology by promoting an open, proud chest position. This not only helps to correct mechanical alignment but also elevates the emotional state, fostering feelings of courage and bravery. By focusing on such exercises, Pilates instructors can help clients achieve lasting improvements in both their physical posture and emotional well-being.
By addressing both the mechanical and emotional components of posture, Pilates teachers can facilitate more profound and enduring transformations in their clients.
While Pilates is a powerful tool for postural correction, incorporating posture-enhancing habits into daily life is essential. At IVA‘ Pilates we believe in teaching clients self-efficacy. By teaching clients growth work (home work) they can understand better the importance of posture and state and become more responsible for their well-being.
Offer practical advice to help your clients do that. Here are some concrete ideas:
· Mindful Check-ins: Encourage clients to perform regular posture check-ins throughout the day. A quick scan of their alignment while standing, sitting, or moving can help maintain awareness.
· Mirror Feedback: Suggest using a mirror to check their posture or catch your reflection. Visual feedback can be a powerful tool for understanding and correcting misalignments.
· Frequent Breaks: Encourage taking short breaks every 30 minutes to stand, stretch, and move around. This helps prevent stiffness and promotes better alignment.
· Choose to be disciplined to live ina high energy state, not letting your emotions pull your posture down but on the contrary - lift your posture up.
By understanding the complexities of posture and the role of Pilates in its correction, Pilates teachers can become invaluable resources for their clients in achieving optimal alignment, reducing pain, and enhancing overall well-being.
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As Pilates teachers, we owe a great deal to our professional parents and therefore to Joseph & Clara Pilates. Their innovative system of exercises has completely changed the landscape of fitness. But there’s so much more to Pilates than impressive physical results. This article serves as a tribute to Joe & Clara offering an expanded perspective on the holistic vision of the Pilates Method.
Joseph Hubertus Pilates, known to many as simply "Joe," was a German visionary of health and the creator of the Pilates Method, which in its days was called Contrology. A well-designed system of exercises, based on concepts, philosophies, common sense and science like no other in the world.
Joe was born on December 9, 1883, in Mönchengladbach, Germany, and was a sickly child who suffered from asthma, rickets, and rheumatic fever. Despite his physical challenges, Joe was committed to improve his health defying all odds and spent much of his youth practicing various sports, including yoga, martial arts, gymnastics, self-defense, and bodybuilding. He also showed immense interest in the anatomy and the physiology of the human body. According to Mary Bowen, Joseph Pilates had based his Method on observing the movement pattern of a baby and a cat.
It is during World War 1 that Joseph Pilates shaped and designed his Method more precisely. Joe was in England at the outbreak of the war, and as a German citizen, he was arrested and sent to a prisoner of war camp on the Isle of Man. During his imprisonment of a little over 4 years, Joe had the luxury of time to develop his unique exercise method and test his exercise system, which he later called "Contrology."
Joe made use of his time in the camp by working with other prisoners who were injured or ill, helping them to regain their strength and mobility through innovative exercise. He drew inspiration from various sources to create a series of exercises that emphasized on controlled movements that could restore, revive, and empower people under any circumstances. All it took is a body, a floor and some fresh air.
After the war, Joe continued to develop his method and expanded his Method from the experience on the Isle of Man to a more holistic approach to fitness including the power of the mind. He believed that the mind and body are interconnected, and that conscious control of movement is essential for optimal health and wellbeing. He also emphasized the importance of breathing, full body commitment and full body health. Joe strongly believed that his method could help people of all ages and fitness levels to become the architect of their own happiness and that physical fitness was the first pre-requisite to happiness!
In the early 20’, Pilates emigrated to the United States. That is where he met his wife, Clara, on the boat that brought him to New York City, where they opened their studio and began teaching the Pilates Method to a new generation of clients including lawyers, dancers and performers looking to improve their physical capabilities and overall fitness.
Pilates was determined to provide physical training and rehabilitation that changes people’s life forever. He designed and developed specialized equipment such as the Universal Reformer, the Cadillac, and the Wunda Chair to name a few of the most known. The introduction of his tailor-made equipment massively complemented his exercise method performed on the floor on a mat. Joe’s traditional equipment enabled people to benefit from further support and stimulation to help people achieve greater control over their bodies for greater lasting results. The first-generation fitness industry were revolutionized!
Pilates' popularity grew over time, attracting athletes, actors, and people with physical disabilities to his studio. His exercise method became famous for its emphasis on core strength, efficient movement patterns, and proper alignment, not only for physical fitness but also for injury prevention and stress reduction, giving people an invaluable sense of well-being.
Joseph Pilates continued to teach and refine his method until his death in 1967. Following his passing, his wife, Clara, and an official group of devoted students carried on his legacy. These students are known to be Carola Trier, Eve Gentry, Bruce King, Romana Kryzanowska, Kathleen Standford Grant, Ron Fletcher, Lolita San Miguel, Mary Bowen, Bob Seeds, Robert Fitzgerald and Jay Grimes to name the most commonly known ones, who all contributed to the immense success the Pilates Method is experiencing today.
Contrology is the complete coordination of body, mind and spirit. A system of exercises that purposely acquire complete control of your body which naturally leads to internal harmony and happiness.
Joseph Pilates was convinced that the mind and body are interdependent, and that conscious control of movement is essential for optimal health and wellbeing. He believed that the entire world should be doing his exercises, as people would be happier, and the world would become a better and more peaceful place.
Joseph Pilates was known for his unique and holistic approach to fitness that focused on developing the body, mind, and spirit. He believed that physical fitness was essential for maintaining good health and preventing illness, and that it was necessary to combine exercise with mental and spiritual well-being.
The Pilates method was designed to promote strength, flexibility, and balance, with a focus on inner strength and efficient movement patterns. Joseph Pilates believed that by strengthening the body and its organs, individuals could improve their posture, prevent injuries, and increase overall physical fitness. Joe Pilates also emphasized the importance of proper breathing and mindfulness, teaching his students to stay present in the moment during exercise always using the ”whole body” making the most of every repetition as repetition is the mother of all mastery.
Beyond exercise, Joseph Pilates also advocated for a healthy lifestyle, including insights balancing work-rest-play. Today we would be calling that our work-life-balance! He believed that fitness was not just about physical exercise, but about taking care of our physical body, our mental body and our spiritual body. Overall, Joe’s vision of fitness was one that emphasized the integration of physical, mental, and spiritual well-being and that health was a choice that required work!
Today, the Pilates Method has evolved to being practiced by millions of people around the world. Joseph Pilates' legacy has been honored and continued by thousands of certified instructors who teach his method, respecting his traditional teaching but also adapting and innovating it to suit the needs of today’s challenges. The Pilates Method has also been embraced by medical professionals as a means of rehabilitating patients with injuries and chronic conditions. While the core principles of the practice remain the same, since the pandemic it is now practiced in a variety of settings, including online which has helped the Method to grow exponentially. Thanks to professional digitalizing, the Pilates instructors were able to actively contribute to Joseph’s biggest visions which was that Pilates should be introduced into every household and that everybody should be doing his exercises.
Joseph Pilates was a visionary whose holistic approach to fitness has left an indelible mark on the world of exercise. His method continues to bring joy, health, and vitality to countless individuals. At IVA Pilates, we carry forward Joe's vision, fostering a future of mindful movement and holistic well-being that serves people. Through our practice and teaching, we wish to honor Joe and Clara Pilates, ensuring that their revolutionary vision continues to inspire and transform lives. We strongly believe that together we can continue to shape the future of Pilates in a meaningful way contributing to people’s well-being transforming lives. Let us all co-actively be part of a movement that will contribute to Joe’s original visions that the whole world should be doing his exercises to create a happier and healthier world for the many generations to come.
As a Pilates teacher, you're passionate about helping your students to achieve their health and fitness goals. But true transformation goes beyond mastering technique in the studio. It's about fostering habits, those automated behaviors that become ingrained in our daily activities. Imagine starting a day with gentle stretches automatically, with no internal struggle or negotiation. That's the power of good habits! They become the silent drivers of positive change for your students, influencing their well-being long after they leave the studio.
This blog post, leveraging the science of habit formation, explores practical strategies you can use to empower your students to build healthy habits that stick. By equipping them with the tools to automate behaviors, you'll be helping them create a lasting impact on their health and well-being, not just within the walls of your Pilates studio, but throughout their everyday lives.
Just like mastering any Pilates move, building good habits takes a bit of understanding. Here, we'll explore Charles Duhigg's concept of the habit loop, a simple model that breaks down how habits form:
By understanding the habit loop, you can help your students design their own routines and identify their personal rewards. This makes it more likely that the positive behaviors learned in Pilates will stick with them outside the studio.
Remember: Consistency is key! The more your students repeat the loop (cue, routine, reward), the stronger the habit becomes.
Every journey starts with a reason. Help your students uncover their personal motivations for practicing Pilates. Do they want to improve flexibility for easier gardening? Are they looking to build strength to keep up with their energetic grandkids? The key is to ask open-ended questions that encourage them to visualize the benefits and positive feelings that come with achieving their goals.
Here's how to apply this in your teaching:
By connecting Pilates practice to their personal "why", you'll ignite intrinsic motivation, the kind that comes from within and fuels long-term commitment to their Pilates routine.
We all know willpower can be a fickle friend.That's why creating a system, a structured approach, is key for building lasting habits. Here's how you can help your students establish one for their Pilates practice:
The Power of Systems:
A system considers all the factors that can influence whether your students stick to their practice. These factors can be positive (motivation, convenience) or negative (lack of time, distractions). By creating a system that mitigates the negative and leverages the positive, you'll increase the chances of success.
Examples:
Building momentum is crucial for lasting habit formation. Think of it like rolling a snowball downhill. The bigger it gets, the easier it is to keep rolling. That's why starting with small, achievable goals is so important.
Here's why:
How to Apply It:
Remember the habit loop? The reward is a crucial element that strengthens the association between the cue and the routine. Positive reinforcement, acknowledging progress and celebrating successes, plays a key role in making a habit stick.
Why It's Helpful:
Sharing with Classmates: Create a safe space for students to share their accomplishments with classmates. This fosters a sense of community and collective motivation.
As a Pilates teacher, you have the unique opportunity to become more than an instructor – you can be a supportive coach who empowers students to create lasting changes. By helping them identify their triggers, the cues that can derail their good intentions, and develop strategies to overcome them, you'll strengthen their commitment to positive changes.
Empowering your students to build a consistent Pilates practice, fueled by good habits, leads to a more impactful and fulfilling teaching experience for you. Ultimately, it empowers them to achieve their health and wellness goals, creating a ripple effect of positive change that extends far beyond the studio.
Written by Margot Hiller, Certified Coach specializing in lasting health and wellness transformations, collaborating with IVA Pilates.
Recommended readings and resources:
Pilates isn't just about physical exercise - it's a journey of self-discovery and transformation. In this interview with Iva Mazzoleni, founder of IVA Pilates, we delve into her inspiring story and discover how her unique approach to Pilates can empower you to reach your full potential. Whether you're a Pilates teacher seeking to elevate your practice or someone curious about the transformative power of movement, this interview offers valuable insights and real-life examples to inspire you.
Iva Mazzoleni's journey to Pilates wasn't typical. Born in Switzerland to a Swiss-Italian father and a Swiss-French mother, she was expected to follow a business path. "Entrepreneurship was woven into my DNA," Iva says with a laugh. "My parents had it all mapped out – economics and international finance." However, a deep calling for a different path led her to explore sport and exercise science.
M: What changed your path?
Iva: This decision was fueled by a lifelong fascination with the human body's potential. During my studies in Australia, a neck and shoulder injury led me to discover Pilates. It wasn't love at first sight, but something kept drawing me back.
"Pilates offered a sense of wholeness and care through movement, unlike anything I'd experienced before," Iva recalls. "I wasn't just using my body; I was learning to care for it."
Pilates had a profound impact on Iva's life, igniting her passion to share it with others. "Witnessing firsthand how amazing Pilates made me feel, how it supported my body through simple yet effective movements, was astonishing" she shares. "The results were undeniable – improved immunity, overall well-being – and I knew I had to share this power."
M: How did Pilates transform your understanding of fitness and well-being?
Iva: I had always known how to perform with my body, but learning to care for it through movement and a philosophy that caters to both rehabilitation and performance was remarkable.
"It was about understanding the philosophy behind movement, the way Joseph Pilates envisioned it: as a way to heal and empower."
For the past 22 years, I have explored these concepts. Even now, I continue to uncover the beauty of our bodies and the profound connection between mind and movement. Pilates has been a journey of self-discovery, embracing the limitless potential of the body, and living a prosperous and joyful life.
A pivotal moment in Iva's journey was meeting the esteemed Lolita San Miguel in 2012.
"It wasn't just about learning new techniques," Iva recalls, her eyes sparkling. "It was about experiencing Pilates as a way of living. This immersion, just after giving birth to my first daughter, Lia, became a powerful catalyst for growth. Within only three days, I was moving in ways I never thought possible. It showed me the incredible transformations that can happen when we focus on the journey, not just the destination."
M: How do you tailor your teaching to meet the unique needs of each client?
Iva: In over 20 years of teaching Pilates, I've learned that clients need to be seen, heard, and understood.
"Each session begins with truly seeing the client," she explains. "I listen to their goals, assess their current state, and envision a path to their full potential. It's more than just following a set routine; it's about understanding the deeper needs of each individual."
This approach sets Iva apart from instructors who take a "one-size-fits-all" mentality. It enables clients to experience transformative changes, moving them from where they are to where they aspire to be.
Iva's passion translates into real results for her clients. She shares a moving story about a client who had been paraplegic for seven years. "Doctors told him he'd never walk again," Iva says with awe. "Through dedicated training, focusing on reconnecting with his body, he defied expectations. He eventually stood and even walked on a treadmill!" Another client, weakened by cancer treatments, sought Iva's help. With patience and a holistic approach, they transformed his health. "Today, at nearly 80, he climbs mountains and lives life to the fullest," Iva beams. These stories exemplify the transformative power of Pilates that extends far beyond physical exercise.
M: Tell us about your personal Pilates practice –what is your favorite exercise?
Iva: Picking a favorite is challenging. However, one exercise stands out to me: chest expansion. Chest expansion has a distinct and powerful intent. This simple movement opens the chest, allowing the lungs and body to thrive. Energetically, it aligns key chakras, fostering courage and bravery. Research from Harvard even supports this, showing that maintaining an open posture can enhance mood, reduce stress, and boost confidence. For these reasons, chest expansion holds a special place in my Pilates practice. It exemplifies how the right posture can lead to transformative results, both physically and energetically.
"Incorporating chest expansion into every class is crucial," Iva emphasizes. "It's a simple yet powerful way to unlock potential and embrace a positive mindset."
M: How important is mindset in the practice and teaching of Pilates?
Iva: Mindset is paramount. I believe that 80% of teaching Pilates involves understanding psychology, while only 20% pertains to mechanics and movements.
"Pilates isn't just about mechanics; it's about working with the whole person, not just their body."
Recognizing the connection between thoughts, emotions, and physical outcomes is what separates a good instructor from an exceptional one.
M: How do you help clients cultivate a positive mindset?
Iva: By embodying it myself. I walk the talk, living the principles I teach. It's not about words; it's about demonstrating a high-energy state, a 'beautiful state' as I call it, where I'm mindful of the patterns that elevate or deplete me. This dedication to living a holistic life extends beyond the Pilates studio, creating a powerful and authentic teaching environment where clients can see that Pilates is a lifestyle, not just a set of exercises.
Iva's desire to share her knowledge and passion on a larger scale led to the creation of IVA Pilates.
Iva: The limitations of face-to-face interaction frustrated me. I wanted to reach more people and empower them on their Pilates journeys. The COVID-19 pandemic further underscored the potential of the virtual world.
"IVA Pilates is my way of fulfilling this mission, helping to cultivate a healthier and happier world."
M: What makes IVA Pilates unique?
Iva: We provide a platform for continuous learning, encouraging instructors to discover their own unique path with Pilates. Our unwavering commitment to fostering a thriving online community goes beyond technical skills, incorporating elements of psychology, mindfulness practices, and even business acumen.
"Our goal is to empower you to not only live your passion but also achieve success in your Pilates business," Iva explains.
IVA Pilates is more than just an online platform; it's a vibrant community where dreams are realized, growth is encouraged, and the well-being of every individual is a priority. Through her passion, dedication, and deep understanding of the human body and mind, Iva Mazzoleni continues to inspire and transform lives, one Pilates session at a time.
Iva Mazzoleni's story is a testament to the transformative power of Pilates. And her journey continues. Join the vibrant IVA Pilates community and discover a world of resources, educational events, and a supportive network of fellow Pilates enthusiasts. Explore our membership options and take your Pilates practice – and your life – to the next level.
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As Pilates teachers, we dedicate ourselves to helping our clients achieve optimal health and well-being. We guide the students through movement, ensuring correct positioning and alignment, and motivate them to extend their limits. But sometimes, the key to unlocking their full potential lies outside the Pilates studio: in the quality of their sleep.
This blog post dives deep into the importance of sleep: we'll explore how sleep impacts various aspects of health and well-being, discover the consequences of sleep deprivation, and learn the recommended sleep duration. Finally, we'll offer practical tips to help you and your clients prioritize sleep hygiene and wake up feeling refreshed and ready to conquer the day.
By understanding the power of sleep, you can become a more well-rounded wellness expert, guide your clients beyond the Pilates mat, and empower them to live a more fulfilling life.
Maintaining adequate sleep isn't a luxury; it's a biological necessity. During sleep, a cascade of essential activities occur within the body. Here are just a few:
Memory Consolidation: Sleep allows the brain to solidify newly learned information, transforming short-term memories into long-term ones.
Hormonal Regulation: Sleep plays a vital role in regulating hormones that control hunger, stress, growth, and metabolism. Proper sleep ensures your clients blood sugar levels are more stable, they feel energized throughout the day, and have fewer unhealthy cravings.
Cellular Repair and Growth: Deep sleep triggers the release of growth hormone, essential for tissue repair and muscle growth. This is particularly important for clients recovering from injuries or aiming to build strength and endurance through Pilates practice.
Prioritizing sleep offers a multitude of benefits that extend far beyond the Pilates studio walls. Here's how both you and your clients can reap the rewards of a good night's sleep:
Increased Energy and Focus: Waking up well-rested allows you to bring your A-game to every Pilates session. You'll have the energy to demonstrate exercises with precision, offer insightful corrections, and maintain a strong, motivating presence in the studio. Similarly, your clients will experience improved focus and concentration during Pilates classes, leading to better technique and faster progress.
Enhanced Mood and Emotional Well-being: Sleep deprivation can wreak havoc on your emotional state, contributing to feelings of irritability, anxiety, and even depression. By prioritizing sleep, you can foster a sense of calm and positivity in the classroom, creating a welcoming environment for your clients. Additionally, well-rested clients will experience a more balanced mood, better managing stress and enjoying their Pilates practice even more.
Strengthened Immune System: Sleep plays a crucial role in immune function. When you're well-rested, your body produces more white blood cells, the soldiers that fight off illness and infection. This becomes even more important for Pilates teachers who are constantly interacting with clients and potentially exposed to various germs.
While the benefits of quality sleep are undeniable, the consequences of sleep deprivation are equally concerning. Here are some potential risks associated with not getting enough sleep:
Weight Gain: Sleep deprivation can disrupt hormonal regulation, leading to increased appetite and cravings for unhealthy, high-calorie foods. This can hinder weight management efforts and even lead to weight gain.
Increased Risk of Chronic Diseases: Chronic sleep deprivation puts you at a higher risk of developing chronic diseases such as heart disease, diabetes, and high blood pressure.
Cognitive Decline: When you don't get enough sleep, your brain struggles to process information effectively. This can lead to difficulty learning new things, brain fog, and reduced creativity.
The recommended amount of sleep varies depending on age. Here's a quick guide:
Adults (18-64 years old): 7-9 hours per night
Teenagers (14-17 years old): 8-10 hours per night
Children (3-13 years old): 9-11 hours per night
Toddlers (1-2 years old): 11-14 hours per night
Babies (4-12 months old): 12-18 hours per night
Individual needs will also vary, depending on various factors including gender or activity level. Try experimenting with your sleep patterns to find out what works best for you and your specific needs.
As a Pilates teacher who understands the importance of sleep for yourself and your clients, you can play a crucial role in promoting healthy sleep habits. Here are some practical tips you can share:
Create a Relaxing Bedtime Routine: Establish a consistent sleep schedule, going to bed and waking up at roughly the same time each day, even on weekends. This helps regulate your body's natural sleep-wake cycle. In the hour before bed, wind down with calming activities like reading a book, taking a warm bath, or practicing light stretches. Avoid stimulating activities like watching TV, working on your computer, or scrolling through social media, as the blue light emitted from electronic devices can interfere with sleep.
Optimize Your Sleep Environment: Ensure your bedroom is cool, dark, and quiet. Invest in blackout curtains to block out light, use earplugs or a white noise machine to mask any disruptive sounds, and keep the room at a comfortable temperature (around 18°C/65°F).
Upgrade Your Sleep Sanctuary: Invest in a comfortable mattress and pillows that provide proper support. Consider using breathable, natural fabrics for your bedding to regulate temperature and wick away moisture.
Develop a Calming Pre-Sleep Ritual: Incorporate a relaxing ritual into your bedtime routine, such as taking a warm bath with lavender essential oil, practicing gentle yoga or meditation, or listening to calming music. These activities signal to your body that it's time to wind down and prepare for sleep.
Power Down Electronics: Avoid using electronic devices for at least an hour before bed. The blue light emitted by screens can suppress melatonin production, a hormone that regulates sleep-wake cycles. Opt for reading a book or listening to calming music instead.
Limit Caffeine and Alcohol: While caffeine can provide a temporary energy boost, it can disrupt sleep later in the day. Avoid consuming caffeine-containing beverages like coffee, tea, and soda in the afternoon and evening. Similarly, while alcohol may make you feel drowsy initially, it disrupts sleep quality throughout the night.
Regular Exercise: Engaging in regular physical activity can significantly improve sleep quality. However, avoid vigorous workouts close to bedtime, as they can leave you feeling too energized to fall asleep easily. Aim for moderate-intensity exercise earlier in the day.
Manage Stress: Chronic stress can wreak havoc on your sleep. If you find yourself struggling to unwind at night, consider incorporating stress-management techniques like yoga, meditation, or deep breathing exercises into your daily routine.
See a Doctor if Needed: If you've tried these tips and still experience sleep problems, consult a doctor. They can rule out any underlying medical conditions that might be affecting your sleep and recommend additional treatment options.
By incorporating these tips into your Pilates classes and conversations with clients, you can empower them to prioritize sleep and experience the numerous benefits it offers. If you notice sleep is an issue for your clients, consider dedicating a portion of your class to discussing the importance of sleep and sharing some practical sleep hygiene techniques. You can even create educational handouts or online resources for your clients to reference.
Prioritizing sleep is a cornerstone of overall health and well-being for both you and your Pilates clients. By understanding the science behind sleep and implementing these practical tips, you can create a foundation for optimal performance and well-being. Remember, a well-rested Pilates teacher is a more effective instructor, and a well-rested client is a more engaged and happy client. So, make sleep a priority, and watch the positive impacts ripple through your Pilates practice and your clients' lives.
Looking for more ways to support your clients' holistic well-being? Explore IVA's Inner Circle memberships that equip you with the knowledge and skills to go beyond the physical aspects of Pilates and become a true wellness expert for your clients. Contact us today to learn more!
As Pilates teachers, we understand the profound impact of movement on our clients' physical well-being. But the breath, often relegated to a secondary concern, holds immense power in unlocking a deeper and more transformative Pilates experience. This article delves into the science behind breathwork, its connection to the nervous system and pain management, and equips you with practical strategies to seamlessly integrate breathwork into your Pilates instruction.
Our breath is a cornerstone of life, but its intricate dance often goes unnoticed. The diaphragm, adome-shaped muscle below the lungs, plays a starring role. When we inhale, the diaphragm contracts, expanding the chest cavity and drawing air in. Exhalation involves diaphragm relaxation, pushing air out. This seemingly simple process fuels cellular respiration, the engine that powers our movements.
Beyond oxygen exchange, breath is intricately linked to the nervous system. Shallow, rapid breaths often accompany stress, triggering the sympathetic nervous system's "fight-or-flight" response. Conversely, deep, diaphragmatic breathing activates the parasympathetic nervous system, promoting relaxation and calmness. This knowledge empowers you to use breathwork strategically during Pilates sessions, optimizing both physical performance and emotional well-being for your clients.
Pain management is another area where breathwork shines. By guiding clients to focus on slow, controlled breaths, you can help them distract from pain signals and activate the body's natural pain-relieving mechanisms. This is particularly valuable for clients with chronic pain conditions or recovering from injuries.
Integrating breathwork effectively requires going beyond simply reminding clients to breathe. Here are strategies to cultivate awareness and control:
Begin by guiding clients to observe their natural breathing patterns during exercises. Gradually, introduce techniques like diaphragmatic breathing, focusing on belly expansion during inhalation and contraction during exhalation. Provide clear verbal cues and tactile demonstrations to ensure understanding.
Synchronize breath with specific exercises. For instance, instruct clients to inhale as they lengthen their spine, and exhale as they curl their spine down. This coordination enhances movement control, core engagement, and fosters a deeper mind-body connection. Consider incorporating visual aids or imagery to illustrate the breath-movement connection.
Anticipate and address common challenges. Clients might hold their breath during exertion. Gently remind them to exhale on effort and inhale during recovery phases. Another common issue is mouth breathing. Encourage nose breathing for optimal oxygen intake and air filtration. Offer modifications for clients who struggle with specific breathing patterns.
The Breath as a Tool for Focus and Flow: Proper breathing fosters concentration and creates a sense of flow during Pilates sessions. As clients focus on their breath, distracting thoughts diminish, allowing them to be fully present in the moment and appreciate the nuanced movements of Pilates. This mindful approach fosters a deeper connection between the breath, movement, and the present moment.
The impact of breathwork in Pilates extends far beyond technical proficiency. Let's explore how breathwork can elevate your clients' experience:
As discussed earlier, breathwork can be a powerful tool for pain management. By incorporating focused breathing exercises into their Pilates routine, clients can experience significant pain reduction and improved mobility.
Our modern lives are often filled with stress. By integrating breathwork into your Pilates instruction, you equip clients with a valuable tool for managing stress and anxiety, fostering emotional well-being, and achieving inner peace. This can have a ripple effect on their overall quality of life.
Breathwork can sharpen focus and enhance concentration. This benefit extends beyond the Pilates studio, positively impacting clients' daily lives, whether they are students, professionals, or individuals seeking to improve mental clarity. By incorporating breathwork, you empower them to approach daily tasks with greater focus and productivity.
Just as breathwork promotes relaxation during Pilates, incorporating mindful breathing exercises before bed can significantly improve sleep quality.Techniques like alternate nostril breathing or 4-7-8 breathing can calm the mind and prepare the body for restful sleep. Improved sleep, in turn, contributes to better overall health and well-being.
Empower your clients to integrate the benefits of breathwork beyond their Pilates sessions. Here are some suggestions:
Share resources on breathwork techniques and their benefits. Recommend apps, online tutorials, or books that delve deeper into the practice. This empowers clients to continue their exploration of breathwork independently.
Encourage clients to incorporate short breathing exercises into their daily routines. Offer modifications for different needs and abilities. For instance, suggest clients practice diaphragmatic breathing for a few minutes before work to manage stressor before bed to promote relaxation. Provide variations suitable for clients with limitations, such as seated breathing exercises for those with mobility restrictions.
Help clients understand how breathwork can be applied to manage stress in everyday situations. Guide them to recognize moments when their breathing becomes shallow or rapid, such as during a traffic jam or a work deadline. Teach them simple breathing techniques they can use in those moments to calm their nervous system and regain focus. Additionally, explore how breathwork can enhance focus during study sessions or promote relaxation before a presentation.
By integrating breathwork into your Pilates practice and teaching, you elevate your offer from mere physical exercise to a holistic practice for mind, body, and spirit. As you guide your clients on this journey of mindful movement and breathwork, you empower them to unlock a deeper level of body awareness, manage stress more effectively, and experience lasting well-being that transcends the Pilates studio walls. Breathwork becomes a powerful tool they can carry with them throughout their daily lives, promoting not just physical strength and flexibility, but also mental clarity, emotional resilience, and a profound sense of inner peace.
At IVA Pilates, we believe in and teach a holistic approach to Pilates, and breathwork is one of the elements we pay close attention to. It's not just about the physical movements; it's about the connection between mind, body, and breath that unlocks infinite strength.
Ready to elevate your Pilates instruction and empower your clients through breathwork? Here are some steps to get started:
- Deepen your own understanding: Explore breathwork techniques and their applications in Pilates through workshops, online courses, or reading relevant books
- Practice what you preach: Integrate breathwork into your own Pilates practice to gain a deeper personal experience and refine your ability to guide clients.
- Start small and be patient: Introduce breathwork gradually into your classes, allowing clients tobuild awareness and control over time.
- Celebrate progress: Acknowledge and celebrate your clients' improvements in breathwork, no matter how small.
To gain access to even more resources and support for integrating breathwork into your Pilates practice and teaching, consider joining the IVA’ Pilates Inner Circle. This exclusive community provides access to in-depth workshops, downloadable guides, and a network of like-minded teachers who share your passion for holistic Pilates.
By incorporating these steps and the strategies outlined above, you can transform your Pilates teaching and empower your clients to embark on a transformative journey of mindful movement and breathwork. So, take a deep breath, join the IVA’ Pilates community, and unlock the full potential of Pilates for yourself and your clients.
Chronic pain can steal the joy from movement and leave you feeling trapped in your own body. We often seek help from physical therapists or osteopaths, hoping their expertise can provide relief. While their focus on mechanics and movement patterns is crucial, it's just one piece of the puzzle.
Imagine chronic pain as a complex tapestry. The physical issues, like misaligned joints and tight muscles, are the visible threads. But beneath the surface lie hidden factors – psychological anxieties, social stressors, and past experiences – all influencing the overall pain experience.
This blog post, based on an exclusive interview with Dr. Michael Vianin for IVA' Pilates explores the dispositional model, which considers these hidden factors. By incorporating this model, Pilates instructors can understand the unique story behind each client's pain and create a holistic approach to pain management.
Imagine two people with similar injuries. One winces at every twinge, imagining the worst, while the other focuses on recovery with a positive outlook. Why the difference?
The answer lies in perception. Our psychology, social environment, and personal history shape how we experience pain. Anxiety can amplify pain, while past traumas can increase sensitivity.
Consider Sarah, a client with chronic knee pain. The standard approach might assess her biomechanics and muscle imbalances. But what if there's more to the story?
Maybe Sarah recently went through a stressful divorce and feels overwhelmed. Perhaps she has a demanding job and struggles with sleep. These factors can influence her pain perception and slow her healing process.
The beauty of the dispositional model is its ability to go beyond a one-size-fits-all approach. By understanding a client's dispositions, a Pilates instructor can become a more effective guide. Here's how:
Dr. Michael Vianin, a specialist in chronic pain management, emphasizes the importance of building a strong therapeutic alliance with clients. This goes beyond prescribing exercises. It's about fostering trust, respect, and shared goals.
A client who feels judged or misunderstood is less likely to follow treatment plans and may progress slowly. In contrast, a strong therapeutic alliance creates a safe space for open communication, making clients feel heard and understood. This sense of partnership fosters better adherence to exercise programs and leads to improved outcomes.
While technology offers advancements in pain management, Dr. Vianin reminds us of the irreplaceable role of human connection. Building rapport, understanding a client's story, and tailoring an approach based on their unique needs sets a skilled Pilates instructor apart from a generic app.
The dispositional model is a valuable tool for Pilates instructors, but it's just the beginning. Understanding the complex interplay between various factors influencing pain requires ongoing exploration. Dr. Vianin's book offers insights and practical tools for those seeking to delve deeper into this area.
Chronic pain is complex with no one-size-fits-all solution. By incorporating the dispositional model, Pilates instructors can address the root causes of pain, not just the symptoms.
Imagine Sarah again, our client with chronic knee pain. Through open communication and a focus on the dispositional model, her teacher uncovers the hidden threads in her pain. They discover her sleep struggles and the emotional toll of recent life changes.
The teacher tailors a program that includes gentle stretches and strengthening exercises for her knee, along with mindfulness and breathwork to combat stress. They also suggest sleep hygiene practices to improve her sleep quality.
This holistic approach acknowledges that Sarah's pain is multifaceted. By addressing physical, emotional, and social factors, the instructor empowers Sarah to take an active role in her healing.
Incorporating the dispositional model extends beyond pain management:
The dispositional model opens a new chapter in main management, acknowledging the complexity of chronic pain and empowering teachers to become detectives of discomfort. If you're a Pilates instructor seeking to elevate your practice and create a transformative experience for your clients, delve deeper into the dispositional model.
We highly recommend reading Dr. Vianin's book and diving into the full interview with him - accessible for our Inner Circle members! You may also consider attending workshops or conferences that explore the mind-body connection in pain management, especially if supporting clients with pain is your niche. Remember, every client who walks into your studio carries a unique story. By embracing the dispositional model and fostering a strong therapeutic alliance, you can guide them on their journey to lasting pain relief and a life filled with movement and joy.
In the world of Pilates instruction, building rapport and effectively communicating with your clients is paramount. But let's face it, not every client who walks through your door is the same. Some exude confidence and a "let's do this" attitude, while others approach their first session with a mix of excitement and apprehension. Here's where the powerful tool of DISC personality styles comes in.
This blog post dives deep into the DISC model, empowering you to tailor your communication and approach to resonate with each client's unique personality. We'll explore:
· The Fundamentals of DISC: Demystifying theDominant, Influencer, Steady, and Compliant styles.
· Identifying Client Styles: Learn how to recognize tell-tale behaviors and preferences through observation and conversation.
· Communication Strategies for Each Style:Discover how to tailor your message and interactions for optimal engagement.
· Overcoming Client Hesitation: Masterfully address concerns and convert "on the fence" clients into long-term enthusiasts.
The DISC model we utilize today has a rich history. Developed by Dr. William Marston in the 1920s, it emerged from his research on human behavior and emotions. Marston identified four fundamental behavioral tendencies that influence how individuals interact with the world around them. The beauty of DISC lies in its simplicity and universality. Regardless of background or culture, these core styles offer a valuable framework for understanding ourselves and others. In the context of Pilates instruction, DISC model empowers instructors to tailor their communication and approach to effectively connect with each client, fostering trust, motivation, and ultimately, successful outcomes.
The DISC model categorizes personalities into four distinct styles based on their natural tendencies in two key areas: dominance (directness) and influence (openness).
· Dominant (D) Style: Decisive, direct, and action-oriented.
· Influencer (I) Style: Enthusiastic, persuasive, and relationship-focused.
· Steady (S) Style: Reliable, patient, and detail-oriented.
· Compliant (C) Style: Cautious, analytical, and rule-oriented.
While there's no single definitive test to categorize personalities, keen observation and open-ended questions can reveal valuable clues. Let's delve deeper into recognizing each DISC style:
Motivations: Bottom line results, achieving goals,efficiency.
Fears: Losing control, wasting time, inefficiency.
Behavioral Highlights:
Self-assured, confident body language (strong eye contact, direct posture).
Direct and forceful communication, time-sensitive, impatient.
Thinking: "This better be good and you better be great."
How to Identify: During consultations, Dominant clients often come prepared, focusing on specific goals and timelines. They might ask direct questions about results and may express frustration with slow progress.
Motivations: Flattery, positivity, recognition, social interaction.
Fears: Rejection, boredom, negativity.
Behavioral Highlights:
Animated and verbose, charming and persuasive.
Emotional ups and downs, thrives on positive reinforcement.
Thinking: "Who else is doing it? Will it be fun?"
How to Identify: Influencer clients may arrive excited and enthusiastic, eager to discuss the benefits and social aspects of Pilates. They might ask about success stories from other clients and seek frequent praise and encouragement.
Motivations: Working together, supportive environment, stability.
Fears: Change, uncertainty, lack of clear instruction.
Behavioral Highlights:
Careful, calm, and patient, prefers a slow and steady approach.
Reserved, comfortable with silence, asks clarifying questions.
Thinking: "This sounds like a wonderful experience, but I'm scared."
How to Identify: Steady clients might approach their first session with a mix of cautious optimism and a desire for clear instructions and a structured plan. They may ask detailed questions about safety and long-term benefits.
Motivations: Accuracy, specifics, data, rule adherence.
Fears: Conflict, criticism, lack of information.
Behavioral Highlights:
Conservative and serious, analytical and observant.
Asks questions with high standards, seeks factual evidence.
Thinking: "I need more info. This can't be right."
How to Identify: Compliant clients might appear reserved and ask in-depth questions about the science behind Pilates and potential risks. They may express a desire for detailed information and may require reassurance about the program's effectiveness.
Remember, these are just guidelines. Some clients may exhibit characteristics of multiple styles. Here's where open communication comes in. Don't be afraid to ask questions! Phrases like "What are your goals for Pilates?" or "What questions do you have?" can encourage conversation and reveal valuable insights.
You've identified your client's DISC style, now it's time to address their potential hesitation after a trial session. Here's how to strategically tailor your approach to overcome their concerns and convert them into long-term enthusiasts:
Focus on tangible results. Showcase data demonstrating improvements in strength, flexibility, or posture achieved within a specific timeframe.
Example: "Based on your progress during the trial session, we can expect your core strength to increase by X% within the next 4 weeks, allowing you to lift heavier objects with greater ease."
Highlight the enjoyment and community aspect. Share success stories from other clients who found Pilates to be a fun and social experience.
Example: "You mentioned loving the energizing and positive atmosphere during the trial session. We have a fantastic community of supportive individuals who motivate and inspire each other!"
Provide a customized plan and clear expectations. Outline the program structure and benefits specific to their long-term goals.
Example: "Let's create a personalized plan that focuses on improving your balance and flexibility, making it easier and safer for you to participate in your favorite hobbies like gardening."
Address their concerns with facts and data. Offer transparent pricing and detailed program information brochures.
Example: "I understand you have concerns about the long-term commitment. Our program offers a variety of durations to fit your needs. You can find all the details, pricing, and scientific research behindPilates on our website for further review."
By mastering the art of personalized communication through the DISC framework, you can bridge the gap between your clients' unique personalities and their Pilates journey. Remember, the DISC model is a tool, not a rigid formula. Be flexible, adapt your approach based on what resonates with each client, and celebrate their progress to reinforce their commitment.
Call to Action:
Ready to delve deeper into personalized communication and client engagement?
IVA's Inner Circle offers an extensive library of resources on psychology and communication, equipping you with the skills to connect with every client on a deeper level and transform their Pilates experience.
Go to our Community page and explore memberships options if you want to leap forward with your Pilates practice and business.
You see it all the time – clients walk into your Pilates studio carrying the weight of the world on their shoulders. Tight muscles, furrowed brows, and scattered energy – the signs of chronic stress are undeniable. As a Pilates instructor, you yearn to help them find not just physical alignment, but also a sense of inner calm. But with a packed class schedule and a constant flow of needs, it can be challenging to truly connect with each client and address their underlying stress.
This blog post introduces a powerful tool that can empower you to better support your stressed clients and elevate your Pilates instruction- mindfulness. Don’t be intimidated by the label of “meditation”; mindfulness is a practical approach to living in the present moment, managing stress effectively, and enhancing emotional awareness and stability.
By cultivating mindfulness yourself, and incorporation some elements of it in your sessions, you can create a more supportive environment helping your clients regain focus, navigate challenges with greater clarity, and live amore fulfilling, happier life.
At our core, we all have the ability to cultivate a present-moment awareness. Mindfulness isn't about achieving some special state or emptying your mind completely. It's a simple practice of focusing your attention on what's happening right now, without judgment.
Think of your thoughts and feelings like passing clouds. Sometimes, they're fluffy and pleasant, sometimes they're dark and stormy. Mindfulness doesn't require you to chase away the clouds or get lost in their drama. Instead, it helps you become aware of these thoughts and feelings without getting caught up in them. You simply observe them as they come and go, like watching the clouds drift across the sky.
This simple act of bringing your awareness to the present moment has been scientifically proven to benefit our well-being in numerous ways. Studies have shown that mindfulness practices can:
- Reduce Stress: By learning to observe and acknowledge your stress without getting swept away by anxious thoughts, mindfulness can help you manage stress more effectively.
- Improve Focus: Mindfulness practices train your attention to stay focused on the task at hand, reducing distractions and enhancing your ability to concentrate.
- Increase Emotional Stability: Mindfulness helps you develop emotional awareness, allowing you to recognize your emotions as they arise. With this awareness, you can learn to regulate your emotions more effectively, leading to greater emotional stability and resilience in the face of challenges.
Pilates is renowned for its emphasis on mobility, alignment, and strength. But true well-being extends beyond the physical. Mindfulness supports you in bridging the gap by training your attention to be present in the moment, both physically and mentally.
Here's how it translates to your role as a Pilates Teacher:
- Enhanced Empathy: By developing your own emotional awareness through mindfulness, you become more attuned to the subtle cues your clients display – a clenched jaw, a labored breath, a furrowed brow. This allows you to tailor your approach and offer support beyond just physical corrections.
- Stress Management for Clients: Integrating mindfulness practices into your classes empowers clients to manage their stress in real-time. Simple breathing exercises and mindful movement can help them focus on the present moment, releasing tension and fostering a sense of calm.
- A Calmer, More Centered Space: Your own mindful presence sets the tone for the entire class. By approaching each session with a focused and centered state of mind, you create a more tranquil environment where clients feel safe to explore their bodies and anxieties melt away.
Mindfulness isn't a one-size-fits-all approach. There are two main ways to practice:
Formal Practice: This involves setting aside dedicated time for mindfulness exercises, like meditation. Formal practices can be as short as 5 minutes or extend to longer sessions. There are many guided meditations available online and through apps, offering instructions and visualizations to help you focus your attention.
Informal Practice: This involves integrating mindful awareness into your everyday activities. By bringing your attention to the present moment throughout the day, you can cultivate a sense of calm and presence in even the most ordinary tasks.
Let's explore how mindfulness can be applied to specific aspects of your daily life, enhancing our well-being in practical ways:
- Mindful Eating: We often eat on autopilot, rushing through meals and missing out on the full experience. Mindful eating encourages a slower, more deliberate approach. Before your next meal, take a few moments to appreciate the sight and smell of your food. As you eat, chew slowly, savoring the flavors and textures of each bite. Pay attention to your body's hunger cues and stop eating when you feel comfortably full. This simple practice can lead to better portion control, improved digestion, and a more enjoyable dining experience.
- Mindful Movement: Exercise is crucial for health, but often our minds wander while we go through the motions. Mindful movement encourages you to be fully present during exercise. Focus on the sensations in your body as you move. Notice the feeling of your breath and the connection between your mind and muscles. Are your shoulders tense? Consciously relax them. Is your breath shallow? Take slow, deep breaths. This not only improves form and prevents injuries, but also allows you to appreciate the act of movement and experience a deeper sense of well-being.
- Mindful Breathing: One of the simplest and most effective mindfulness practices is mindful breathing. Anytime you feel stressed or overwhelmed, find a quiet space and focus on your breath. Place a hand on your abdomen and feel it gently rise and fall with each inhale and exhale. Count your breaths silently, or simply observe the natural rhythm of your breathing. If your mind wanders, gently bring your attention back to your breath without judgment. Practicing mindful breathing for just a few minutes can trigger the relaxation response in your body, calming your mind and reducing stress.
- Mindful Pauses: Throughout your day, schedule short mindful pauses. Set a timer for 2-3 minutes, step away from your desk, or find a quiet corner. Close your eyes or soften your gaze. Notice the physical sensations in your body – the feeling of your feet on the ground, the rise and fall of your chest. Observe your thoughts and feelings without judgment. Are you feeling tense? Take a few deep breaths. Are you worried about something? Acknowledge the worry and let it go. These brief moments of mindfulness can help you de-stress, refocus, and approach your tasks with renewed clarity.
Anchoring Your Attention: The key to mindfulness practice is to gently guide your attention back to the present moment when it wanders. Use your senses as anchors. Notice the sounds around you, the feeling of your breath, or the sensations in your body. With consistent practice, mindfulness will become easier and more integrated into your daily life.
The beauty of mindfulness is its adaptability. Here are a few ways to seamlessly weave it into your Pilates instruction:
- Infuse Mindfulness into Existing Modules: Weave mindfulness practices subtly throughout your existing curriculum. This could involve incorporating mindful breathing exercises during transitions or starting a session with mindful movement exercise that empowers clients to reconnect with their body cues.
- Lead by Example: Your own mindful presence speaks volumes.By cultivating a calm and centered demeanor in the studio, you create a role model for your clients and inspire them to explore mindfulness in their own lives.
Remember, mindfulness is a journey, not a destination. Like any new skill, mindfulness takes practice. Don't get discouraged if your mind wanders – that's perfectly normal! The key is to be gentle with yourself and gradually build a sustainable practice. A consistent practice, even just a few minutes a day, can lead to significant benefits for both you and your clients.
- Start Small: Begin with short, manageable sessions. Aim for 5-minute meditations or mindful breathing exercises. As you become more comfortable, gradually increase the duration. Remember, consistency is key –even a few minutes of daily practice can have significant benefits.
-Find What Works for You: There's no one-size-fits-all approach to mindfulness. Experiment with different techniques and find what resonates with you. Do you prefer guided meditations? Explore apps or online resources. Enjoy walking meditation? Focus on the sensations of your body as you move. The most important thing is to find practices you enjoy and can integrate seamlessly into your routine.
-Be Kind to Yourself: There will be days when mindfulness feels more challenging. Maybe you're extra stressed, or your mind just won't seem to settle. Don't beat yourself up! Simply acknowledge the distraction and gently guide your attention back to the present moment. Self-compassion is an essential part of mindfulness practice.
By embracing mindfulness, you can elevate your Pilates instruction beyond the physical. Watch your ability to connect with clients deepen, their stress levels decrease, and a sense of calm and focus permeate your entire studio.
If you're looking for a more structured approach, consider Mindfulness-Based Stress Reduction (MBSR). This is an 8-week program that combines mindfulness meditation with other techniques to help manage chronic stress and improve overall well-being. MBSR programs are typically taught by certified instructors in a group setting, although some online options are available.
What to Expect: MBSR classes typically involve guided meditations, body scan exercises, gentle movements, and group discussions. Participants learn how to cultivate present-moment awareness and develop healthy coping mechanisms for stress.
The Benefits: Studies have shown that MBSR can be highly effective in reducing stress, anxiety, and depression. It can also improve sleep quality, increase focus and concentration, and enhance overall well-being.
The path of a Pilates teacher is a constant journey of learning and growth. Mindfulness isn't just a tool to support your clients; it's a powerful practice that can enhance your own teaching and personal well-being.
- Sharpening Your Focus: Ever felt scattered during a complex exercise breakdown? Mindfulness helps train your attention to stay present, allowing you to deliver clear, concise instructions with laser focus. This translates to better comprehension for your clients and a more efficient class flow.
- Building Resilience: Teaching Pilates can be emotionally demanding. Mindfulness equips you with tools to manage unexpected challenges or difficult client interactions with greater composure.
- Improving Physical Health: Chronic stress can wreak havoc on our physical health, weakening the immune system and contributing to various health problems. By learning to manage stress effectively through mindfulness, you're not just improving your mental state, you're laying the foundation for a healthier body.
Mindfulness Apps: Headspace, Calm, Insight Timer
Books: "Wherever You Go, There You Are" by Jon Kabat-Zinn
MBSR Courses: https://www.solterreno.com/mbsr
Taking the first step towards mindfulness is an investment in your overall well-being. Start incorporating these practices into your life and experience the transformative power of living in the present moment, with a mind that's clear, focused, and resilient.
This article was written for IVA' Pilates by Margot Hiller, a Level 1 Mindful Meditation Teacher trained at Mindful Academy Solterreno.
The Teacher's Challenge: Sarah's Story
Imagine Sarah, a Pilates instructor brimming with enthusiasm. Her classes are full of young, energetic clients who thrive on her dynamic routines. But lately, Sarah feels lost. She's been filling in for a colleague and teaching a class for seniors. Her usual fast-paced moves and challenging sequences just aren't clicking with this new group. They seem confused and hesitant. Sarah longs to connect with them, but her current teaching style isn't translating effectively.
This scenario highlights the importance of adaptability and continuous learning in the Pilates profession. While Sarah possesses a strong foundation, she lacks the specific experience to cater tothe unique needs of older adults. This is where a mentor, a trusted guide, can step in and offer invaluable advice.
Why Mentorship Matters: A Catalyst for Transformation
A mentor acts as a personal coach on your Pilates teaching journey. They offer a wealth of experience, unwavering support, and practical guidance to help you blossom into a confident and well-rounded instructor. Here are some key benefits of mentorship that can propel you towards excellence:
Sharpen Your Skills: Mentors can observe your teaching, provide constructive feedback, and help you refine your technique.They offer fresh perspectives on exercises, ensuring you adhere to core Pilates principles while maximizing effectiveness. Imagine Sarah's mentor suggesting modifications for communication, exercises and overall approach. This ensures a safe and effective workout tailored to seniors' physical and mental capabilities.
Boost Your Business Acumen: Running a Pilates studio goes beyond just teaching. Mentors can equip you with the knowledge and skills to navigate the business side of things. This includes marketing strategies to attract new clients, effective retention techniques to keep existing ones engaged, and best practices for managing your studio finances. Perhaps Sarah wants to expand her clientele to include seniors but feels lost when it comes to marketing to this demographic. Her mentor could recommend targeted marketing strategies like local senior center partnerships, or developing communication channels and messages suited to the older adults.
Build Confidence: A Lifeline During Challenges
Teaching can be a demanding profession, and even the most passionate instructors encounter roadblocks. A mentor serves as a source of encouragement when you face challenges, a sounding board for your ideas, and a reliable resource to answer your questions. Their belief in your abilities can be the confidence boost you need to persevere. As Sarah grapples with her newfound senior citizen class, her mentor could offer reassurance, reminding her of her core teaching strengths and providing valuable tips on creating a more inclusive learning environment.
Stay Current and Inspired: A Fountain of Knowledge
The world of Pilates is constantly evolving, with new techniques and research emerging all the time. Mentors can introduce you to the latest teaching styles, keep you updated on cutting-edge research in the field, and serve as a constant source of inspiration to fuel your passion for continuous learning. Imagine Sarah's mentor introducing her to the benefits of incorporating balance and stability exercises specifically designed for seniors. These exercises not only help prevent falls but also improve overall mobility, making them highly relevant for her senior clientele.
Finding the Perfect Fit: Qualities of a Stellar Mentor
Your ideal mentor doesn't have to be your teaching doppelganger. Here are some key qualities to seek when searching for someone who can guide you on your Pilates journey:
Clear Communication: Look for someone who explains things clearly, actively listens to your concerns, and fosters a comfortable environment where you feel safe asking questions.
Shared Goals: While you don't need to be identical twins, finding someone whose teaching philosophy and career aspirations resonate with yours can be beneficial. This creates a foundation of mutual understanding and facilitates a more productive mentoring relationship.
Expertise in Your Area: Do you want to enhance your teaching for a specific client demographic? Finding a mentor who excels in that area, even if their overall style is different from yours, is crucial. For Sarah, a mentor specializing in teaching Pilates to older adults would be ideal, regardless of whether their teaching style leans towards a more gentle or a more vigorous approach.
Where to Look for Your Mentor: Casting Your Net
Finding a mentor requires some initiative. Here are someways to get started on your quest:
Tap into the IVA Community: A Treasure Trove of Knowledge
The IVA community is a rich ecosystem brimming with talentedPilates instructors. Connect with fellow instructors who possess the expertise you seek. Participate in online discussions, forums, and events. You might be surprised to find a perfect mentor closer than you think.
Reach Out to Experienced Instructors: A Direct Approach
Research reputable studios or instructors you admire. Send a personalized email expressing your interest in their expertise and outlining your specific learning goals. Be clear, concise, and professional in your communication. Highlight your existing Pilates qualifications and your eagerness to learn from their experience.
Expand Your Network at Events: A Gateway to NewConnections
Attend Pilates workshops, conferences, and industry events.These gatherings offer invaluable opportunities to connect with experienced instructors. Strategically choose events that focus on areas you want to improve in. Attend talks by instructors who inspire you, actively participate in Q&A sessions, and network with other attendees during breaks.
Building a Successful Relationship: Cultivating aMutually Beneficial Partnership
Finding a mentor is just the first step. Here's how to cultivate a thriving and successful mentoring relationship:
Set Clear Expectations: A Roadmap for Success
Discuss your goals, desired frequency of interaction, and the type of feedback you're seeking at the outset. This ensures your mentor understands your expectations and can tailor their guidance accordingly.
Be an Active Participant: Embracing Continuous Learning
Come prepared to mentoring sessions with well-defined questions. Actively participate in discussions, demonstrate a willingness to learn, and be open to trying new teaching approaches suggested by your mentor.
Respect and Appreciation: Valuing Their Time andExpertise
Treat your mentor with respect, acknowledging the valuable time and knowledge they invest in your development. Express your gratitude for their guidance and support.
Open Communication: A Foundation for Trust
Maintain open communication with your mentor. Keep them updated on your progress and challenges you encounter in the studio. Don't hesitate to ask questions and seek clarification when needed.
A Path to Transformation: Embrace Mentorship and EmpowerYourself
By embracing mentorship you can embark on a journey of Continuous Growth. You can refine your skills, build a thriving business, and ultimately, make a lasting impact on the lives of your clients. Here’s just afew perspectives on how mentorship can help:
Refine Your Teaching Techniques:
A mentor can help you tailor your teaching to different client needs. They can suggest modifications for injuries, offer progressions for advanced students, and guide you in creating a safe and inclusive learning environment for everyone. Imagine Sarah's senior class. With a mentor's guidance, she could learn specific modifications for exercises that might be too challenging for older bodies. By learning these modifications and creating a safe learning environment, Sarah could transform her class from a confusing experience to one that empowers her senior students and fosters a sense of accomplishment.
Elevate Your Business Acumen:
Mentorship can equip you with the knowledge and skills to navigate the business side of Pilates. You can learn marketing strategies to attract new clients, effective ways to retain existing ones, and best practices for managing your studio finances. Perhaps you're passionate about teaching Pilates but feel overwhelmed by the business aspects of running your own studio. A mentor with experience in the Pilates industry could share valuable insights on how to market your classes effectively. They could suggest strategies for targeting specific demographics, creating a compelling online presence, and utilizing social media to reach potential clients. Furthermore, your mentor could offer guidance on setting competitive pricing for your classes, developing packages that appeal to different needs and budgets, and managing your studio finances effectively. By acquiring these business skills through mentorship, you'll be well-equipped to not only be a great teacher but also a successful business owner.
Embrace the Challenge: Stepping Outside Your Comfort Zone
Mentorship isn't always easy. It requires a willingness to step outside your comfort zone, be open to feedback, and embrace new learning experiences. Perhaps you're hesitant to reach out to a more experienced instructor for mentorship, fearing rejection or feeling intimidated by their expertise. Remember, most established instructors were once in your shoes, eager to learn and grow. They understand the challenges faced by new teachers and are often passionate about sharing their knowledge and experience. Approach mentorship with an open mind and a willingness to learn. Be prepared to ask questions, actively participate in discussions, and be receptive to feedback, even if it's challenging to hear. Growth often occurs outside your comfort zone, and a good mentor can guide you through the process of stretching your abilities and developing your full potential as a Pilates instructor.
The IVA' Community: Your Support System
The IVA' community is more than just a platform; it's a supportive network of passionate Pilates instructors. Here's how you can leverage this community to enhance your mentorship experience:
Find Inspiration and Motivation: Connect with other instructors who share your passion for Pilates. Read their success stories, learn from their challenges, and find inspiration to keep growing and learning. Perhaps you're struggling with a specific teaching technique or feeling discouraged by a slow start to your new Pilates business. The IVA community provides aspace to connect with other instructors who have faced similar challenges and emerged stronger. By reading about their journeys, overcoming obstacles, and achieving their goals, you can find renewed inspiration and motivation to persevere on your own path.
Share Your Knowledge and Experience: Mentorship isn't a one-way street. As you gain experience, consider offering informal mentorship to aspiring instructors within the IVA' community. Sharing your knowledge can be just as rewarding as learning from others. Maybe you've developed a unique teaching style that caters to a specific clientele or discovered effective marketing strategies that have helped you grow your client base. By sharing your expertise with aspiring instructors within the IVA' community, you can contribute to the overall growth and success of the Pilates profession. Mentorship doesn't have to be a formal relationship; even offering guidance or advice to fellow instructors can create a valuable learning experience for both parties.
Stay Connected and Engaged: Actively participate in the IVA' community by attending online events, joining discussions, and following experienced instructors. The more connected you are, the more opportunities you'll have to learn and grow alongside your peers. The IVA' community offers a wealth of resources beyond individual mentorship relationships. By actively engaging in online discussions, attending workshops and webinars hosted by experienced instructors, and following the journeys of successful Pilates teachers within the community, you'll constantly be exposed to new ideas, teaching approaches, and industry trends. This continuous learning environment will fuel your own growth and development as a Pilates instructor.
The Lifelong Pursuit of Excellence
The journey of a Pilates instructor is a lifelong pursuit of excellence. Mentorship offers a valuable tool to navigate this path, but it's ultimately your dedication and commitment to continuous learning that will fuel your success. Remember, even the most experienced instructors benefit from ongoing learning and refining their skills. Stay curious, explore new teaching styles, keep abreast of the latest research in the field of Pilates, and actively seek opportunities for professional development. The IVA' community, with its wealth of resources and supportive network, will be your constant companion on this journey of lifelong learning.
In Conclusion:
Embrace mentorship as a transformative force in your Pilates teaching journey. With the guidance of a mentor and the support of the IVA community, you can unlock your full potential, empower your students, and contribute to the overall growth and success of the Pilates profession. Remember, the path to becoming a truly exceptional teacher is a continuous exploration. So, embark on this journey with an open mind, a commitment to learning, and a passion for sharing the transformative power of Pilates with the world.
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Pregnancy is a transformative journey, both physically and emotionally, and as Pilates teachers, we have the privilege of supporting expectant mothers through this extraordinary time. Incorporating Pilates into their routine offers numerous benefits, from improving strength and flexibility to promoting relaxation and alleviating common discomforts. In this comprehensive guide, we'll explore everything Pilates teachers need to know about supporting clients through Pregnancy Pilates, from setting the foundation to addressing key client concerns and providing essential support along the way.
The Benefits of Prenatal Pilates
Staying active and fit during pregnancy is essential for the health and well-being of both mother and baby. Pilates offers a safe and effective way for expectant mothers to maintain their physical fitness while supporting their changing bodies. Regular Pilates practice can help improve posture, alleviate back pain, reduce stress, and promote better sleep. Additionally, Pilates exercises focus on strengthening the core muscles, which can be particularly beneficial during labor and delivery. By incorporating Pilates into their routine, expectant mothers can feel empowered, confident, and better prepared for the challenges of pregnancy and childbirth.
Setting the Foundation
Before starting a Pregnancy Pilates program, it's important for expectant mothers to obtain medical clearance from their healthcare provider. This ensures that both mother and baby are healthy and ready to engage in physical activity. Once clearance is obtained, Pilates teachers can begin to tailor workouts to meet the specific needs and concerns of their clients. Emphasizing proper breathing techniques is essential during PregnancyPilates, as deep, diaphragmatic breathing helps to oxygenate the body and promote relaxation. Pilates teachers should also encourage clients to listen to theirbodies and make modifications as needed to ensure a safe and comfortable workout experience.
Tailoring Workouts to Each Trimester
Pregnancy progresses in trimesters, each with its own uniqueset of challenges and opportunities. Pilates teachers must adapt their workouts accordingly to accommodate the changing needs of expectant mothers.
During the first trimester, focus on building strength, flexibility, and core stability while paying close attention to proper alignment and posture. Emphasize body awareness and encourage clients to listen to their bodies as they navigate the early stages of pregnancy.
In the second trimester, shift the focus to maintaining strength and flexibility while avoiding exercises that strain the abdominal muscles. Emphasize pelvic stability and incorporate gentle stretching and relaxation techniques to help alleviate common discomforts.
As clients progress into the third trimester, focus on gentle, low-impact exercises that promote relaxation and prepare the body for childbirth. Emphasize pelvic mobility, breathing techniques, and restorative movements to help clients feel more comfortable and at ease during the later stages of pregnancy.
Essential Guidelines and Cautions
Prioritize Breathing: Guide your clients to prioritize proper breathing techniques during all movements, as breathing plays a vital role during pregnancy and throughout exercise.
Encourage comfortable clothing that allows for ease of movement and emphasize the importance of staying well-hydrated.
Discuss the importance of monitoring heart rate during exercise and staying within safe limits.
Emphasize the importance of listening to the body and avoiding any exercise that causes discomfort.
Cautions per Trimester:
First Trimester: Don’t start exercising if you haven’t before being pregnant (unless cleared by the leading doctor).
Second Trimester: Stop crunches or any abdominal wall work, avoid excessive joint stretching, and limit exercises on the back to 3-5minutes. Avoid prone movements and Z-sit positions.
Third Trimester: Avoid exercising in a hot and humid environment and reduce the duration of training sessions or classes. Stop exercising and seek medical help if any discomfort or pain occurs during exercise.
At any point of pregnancy, stop session and seek medical advice if any of the following happens: vaginal bleeding, abdominal pain, regular painful contractions, leakage, shortness of breath, dizziness, headache, chest pain, muscle weakness affecting balance, or calf pain or swelling.
Addressing Key Client Concerns
Expectant mothers may have concerns about the health of their baby, the process of labor and delivery, and the physical changes associated with pregnancy. Pilates teachers play a crucial role in addressing these concerns and providing essential support and guidance throughout the journey.
Key Client Concerns:
Health of the Baby: Pilates teachers should provide evidence-based information and reassurance regarding fetal development and overall baby health, helping to alleviate anxiety and promote confidence in their clients.
Labor and Delivery: Discussing strategies for pain management, relaxation techniques, and positions for labor can help clients feel more prepared and confident as they approach childbirth.
Physical Changes and Discomfort: Pilates teachers can offer modifications and adaptations to exercises to accommodate common discomforts such as back pain, pelvic pressure, and swelling. Encouraging clients to listen to their bodies and make modifications as needed can help them feel more comfortable and confident throughout their pregnancy journey.
Pregnancy Pilates offers expectant mothers a safe and effective way to maintain their physical fitness, alleviate discomfort, and prepare for childbirth. As Pilates teachers, we have the opportunity to support and empower expectant mothers through every stage of their pregnancy journey.By prioritizing safety, mindfulness, and adaptability, we can create a nurturing environment where clients feel supported, empowered, and confident as they embrace the journey of pregnancy with grace and resilience.
Continuing education is essential for Pilates teachers who seek to empower their teaching, especially when it comes to Pregnancy Pilates. Staying abreast of the latest research, guidelines, and best practices in prenatal exercise and women's health is crucial for providing safe and effective workouts for expectant mothers. At IVA' Pilates, we understand the importance of ongoing learning and professional development. That's why we offer specialized courses designed specifically for teachers who want to become go-to experts in prenatal and postnatal Pilates. Our comprehensive curriculum covers everything from understanding the physiological changes during pregnancy to adapting exercises for different trimesters and addressing common concerns and discomforts. By enrolling, Pilates teachers gain the knowledge, skills, and confidence they need to support expectant mothers through every stage of their pregnancy journey.
Join our community at IVA' Pilates and elevate your teaching to new heights as a trusted and knowledgeable expert in Pregnancy Pilates.
In the world of Pilates instruction, technical proficiency and a deep understanding of biomechanics are crucial. But what truly elevates a good teacher to a great one? The answer lies in the power of rapport and communication.
Building strong relationships with your clients goes beyond chit-chat before class. It's about creating a safe and supportive environment where clients feel heard, understood, and motivated to reach their full potential. This, in turn, fosters trust, adherence to instruction, and ultimately, a more rewarding experience for both the instructor and the client.
Rapport refers to a sense of connection and mutual trust between you and your client. When rapport is strong, clients feel comfortable asking questions, expressing concerns, and pushing themselves further in their practice. This open communication allows you to tailor your instruction effectively, identify areas for improvement, and create a personalized learning experience.
Building rapport is an ongoing process, not a one-time event. Here's how it benefits both instructors and clients:
For Teachers: Strong rapport allows you to gain a deeper understanding of your clients' needs and goals. This empowers you to create more targeted and effective programming, leading to better client outcomes and a sense of professional satisfaction.
For Clients: When rapport exists, clients feel comfortable pushing their boundaries and exploring their full potential. Theyare more likely to adhere to your instruction, leading to faster progress and amore enjoyable Pilates experience.
Effective communication is the cornerstone of building rapport with your Pilates clients. Here are some key communication skills you can cultivate:
Active listening goes beyond simply hearing what your client is saying. It's about paying close attention to their words, body language, and underlying emotions. Here's how to master the art of active listening:
Maintain Eye Contact: Make eye contact with your client throughout the conversation to demonstrate your focus and interest.
Use Encouraging Nonverbal Cues: Nod your head, smile, and lean in slightly to show that you're engaged.
Summarize and Reflect: Briefly summarize what you've heard to ensure correct understanding. This also allows the client to further process their own words.
Active listening unlocks a wealth of information beyond the immediate concerns a client might voice. By truly hearing them, you can:
Uncover Underlying Motivations: Explore what truly motivates your client to come to Pilates. Is it pain management, weight loss, or something deeper? Understanding their "why" allows you to tailor your instruction and create a more meaningful experience.
Identify Dreams and Aspirations: Delving deeper beyond the immediate goals (e.g., weight loss, pain management) can reveal a client's true aspirations. Perhaps they dream of staying active for their grandkids, regaining confidence to wear a swimsuit, or maintaining independence as they age. Uncovering these hidden motivations allows you to connect with them on a deeper level and craft a Pilates plan that supports their overall well-being.
Prevent Injuries and Adapt Instruction: Active listening empowers you to identify potential limitations or injuries your client might not readily mention. By adapting instruction accordingly, you can prevent injury and ensure a safe and effective practice.
The way you communicate instructions is vital. Use clear, concise language tailored to your client's understanding. Avoid technical jargon and break down complex movements into simple, step-by-step instructions.
Positive reinforcement is a powerful tool for motivating your clients and boosting their confidence. Recognize their efforts, celebrate their progress, and offer specific verbal praise for their achievements.
Encourage open communication where clients feel comfortable expressing concerns, limitations, or questions they might have. You can achieve this by:
Asking Open-Ended Questions: Instead of yes/no questions, ask open-ended questions that invite clients to elaborate on their experiences and goals.
Creating a Safe and Supportive Environment: Foster a classroom setting where clients feel comfortable speaking up without fear of judgment.
Several valuable tools and techniques can enhance your communication and build stronger rapport with your clients:
Pre-Class Questionnaires:
Utilizing a pre-class questionnaire is a valuable tool for gathering information about a client's goals, injuries, and experience level. This allows you to tailor your instruction from the very first session.
Individualized Attention:
Take the time to get to know your clients on an individual basis. Learn their names, remember their goals and limitations, and inquire about their experiences outside of Pilates. This personalized approach fosters a sense of connection and demonstrates that you care about their well-being beyond just their physical form.
Effective Use of Verbal Cues:
Clear, concise, and encouraging verbal cues are crucial for guiding clients through Pilates exercises. Use simple language and avoid technical jargon. Consider incorporating imagery and kinesthetic cues to help clients visualize and understand proper movement patterns.
Imagery: Describe movements in a way that evokes a mental image. For example, instead of saying "lift your leg," you could say "imagine pressing your heel up towards the ceiling."
Kinesthetic Cues: Provide tactile guidance by gently placing your hands on a client's body to guide their movement. This is particularly helpful for kinesthetic learners who learn best through touch.
Non-verbal communication plays a significant role in building rapport. Utilize positive body language like:
Smiling: A genuine smile conveys warmth, approachability, and puts your clients at ease.
Nodding: Nodding your head shows that you're listening and engaged in the conversation.
Maintaining Eye Contact: As mentioned earlier, eye contact demonstrates attentiveness and interest.
Open Posture: Avoid crossing your arms or appearing closed off. Maintain an open posture that invites communication.
By prioritizing rapport and communication, you elevate your Pilates instruction to a whole new level. When you truly connect with your clients, understand their motivations and dreams, and communicate effectively, you create a supportive learning environment that fosters trust, motivation, and ultimately, a more rewarding Pilates experience for everyone involved.
Bonus Tip: End your classes by taking a moment to acknowledge your clients' efforts and celebrate their achievements. This positive reinforcement leaves a lasting impression and motivates them to return for more.
Building rapport and communication is an ongoing process. Share your favorite tips for connecting with clients in the comments below! Do you have any questions about effective communication in the Pilates studio? We'd love to hear from you!
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Spring is a time of renewal, but for many of us, it can also bring a dreaded visitor – the energy slump. Longer days and sunshine might seem like a recipe for boundless energy, but often we find ourselves feeling sluggish and deplete, and struggling to maintain our usual enthusiasm with the clients.
This fatigue is a common experience, and the culprit is often a mismatch between our energy needs and our daily habits. The good news? By making some simple tweaks to your diet and lifestyle, you can replenish your energy stores and maintain a vibrant, energetic presence throughout the seasons.
This translates into a more fulfilling experience for you and your students, allowing you to continue sharing your passion for Pilates and empowering them to achieve their wellness goals.
This guide delves deeper, focusing on practical strategies specifically for Pilates instructors like you.
Our bodies rely on three main types of macronutrients for fuel: carbohydrates, protein, and healthy fats. Each plays a crucial role in keeping you energized, but not all are created equal. Let's explore how to make smart choices to ensure sustained energy throughout your busy teaching days:
Ditch the refined carbs like white bread, sugary pastries, and processed foods. These lead to blood sugar spikes and crashes, leaving you feeling drained mid-client or during long stretches of lesson planning. Instead, focus on complex carbohydrates found in whole grains, vegetables, and even some fruits (consumed in moderation). These provide sustained energy release through a steady flow of glucose, your body's preferred fuel source.
Go Beyond the Basics: Whole grains come in a variety of forms. Explore different options like brown rice, quinoa, oats, barley, and whole-wheat bread or pasta. Don't forget about starchy vegetables like sweet potatoes, corn, and peas, which also provide complex carbohydrates and valuable fiber.
Fiber is Your Friend: Fiber plays a crucial role in slowing down digestion and absorption of carbohydrates. This helps maintain stable blood sugar levels, preventing energy-sapping crashes. Aim for high-fiber fruits (berries, apples, pears) and vegetables (broccoli, Brussels sprouts, leafy greens).
Protein is essential for building and repairing tissues throughout the body, including your energy-producing muscles. Additionally, protein helps with satiety, keeping you feeling fuller for longer and preventing energy crashes triggered by hunger pangs. Aim to include a source of lean protein (chicken, fish, beans, tofu, tempeh) at each meal and snack.
Variety is Key: Explore a variety of protein sources beyond chicken and fish. Lean meats like turkey, legumes (beans, lentils), and plant-based protein options like tofu and tempeh are all excellent choices. Don't forget eggs – a complete protein source that's perfect for breakfast or a quick snack.
Don't fear the fat! Healthy fats play a vital role in energy production and hormone regulation. Include sources of monounsaturated fats in your diet, such as avocado, nuts, seeds, and olive oil. These fats also contribute to brain health and can improve cognitive function, keeping you sharp throughout the day.
Incorporate healthy fats throughout your day. Drizzle avocado oil on salads or vegetables, add nuts and seeds to yogurt or oatmeal, or use olive oil for cooking.
Beyond macronutrients, vitamins and minerals are the unsung heroes of energy production. These micronutrients act as catalysts for various bodily functions that contribute to your energy levels. Here's a quick rundown of some key players for Pilates instructors:
B vitamins: These vitamins are essential for converting foodinto usable energy. Sources include lean meats, poultry, fish, whole grains,and leafy green vegetables.
Iron: Low iron levels can lead to anemia, a major contributor to fatigue. Focus on iron-rich foods like red meat, poultry, fish, beans, lentils, and dark leafy greens. Consider pairing iron-rich foods with vitamin C sources (citrus fruits, peppers) to enhance iron absorption.
Magnesium: This mineral supports muscle function and energy production. Magnesium-rich foods include nuts, seeds, avocados, whole grains, and leafy green vegetables.
Vitamin D: Vitamin D plays a crucial role in overall health and energy levels. Sunlight exposure is the best source of vitamin D, and since many of us in the Northern hemisphere don't get enough exposure during spring, consider including foods like fatty fish, eggs and discuss supplementation with your physician.
Avoid constant snacking between clients. This disrupts digestion and can lead to blood sugar imbalances. Plan your meals and snacks strategically, allowing your digestive system adequate rest between sessions. Aim for balanced meals with a mix of protein, healthy fats, and complex carbs every 3-4 hours. On the other hand, avoid letting too much time pass between meals, as this can lead to energy crashes and overeating later.
Here's a possible meal plan to consider, keeping in mind that individual needs may vary. Adjust portion sizes and meal frequency based on your activity level and personal preferences:
Breakfast (around 7:00 AM): Opt for a protein-rich and fiber-filled option to keep you feeling satisfied until your mid-morning snack. Examples include Greek yogurt with berries and a teaspoon of organic nut butter, whole-wheat toast with avocado and eggs, or oatmeal with nuts and seeds.
Mid-Morning Snack (around 10:00 AM): Choose a light and energizing snack to bridge the gap before lunch. A small piece of fruit with nut butter, a handful of vegetables with hummus, or a protein smoothie are all good options.
Lunch (around 1:00 PM): Aim for a balanced meal with a source of lean protein, complex carbohydrates, and healthy fats. A salad with grilled chicken or fish, a lentil soup with sourdough bread, or a brown rice bowl with tofu and vegetables are all excellent choices.
Afternoon Snack (around 3:00 PM): Another light snack can help maintain your energy levels in the late afternoon. Cottage cheese with sliced vegetables, a small handful of almonds and dried fruit, or a protein bar are good options.
While nutrition plays a primary role, a holistic approach is key for maximizing your energy levels as a Pilates instructor. Here are some additional lifestyle habits to complement your dietary adjustments:
Aim for 7-8 hours of quality sleep each night. Consistent sleep patterns and a relaxing bedtime routine are crucial for optimal energy regulation. Here are some tips for better sleep hygiene, specifically tailored to a busy Pilates instructor's schedule:
Schedule Your Sleep: Establish a regular sleep schedule and stick to it as much as possible, even on weekends. This helps regulate your body's natural sleep-wake cycle.
Wind Down Wisely: Create a relaxing bedtime routine that signals to your body it's time to wind down. This could include taking a warm bath, reading a book, practicing light stretches, or listening to calming music. Avoid screen time (phones, laptops, tablets) for at least an hour before bed, as the blue light emitted can interfere with sleep.
Optimize Your Sleep Environment: Ensure your bedroom is dark, quiet, and cool for optimal sleep. Invest in blackout curtains or an eye mask if necessary. Use earplugs or white noise machines to block out distracting sounds. Keep the room temperature cool, ideally between 16-19 degrees Celcius.
Chronic stress can deplete your energy reserves and leave you feeling burnt out. Explore stress-management techniques specifically tailored to incorporate into your busy schedule:
Mindful Moments: Meditation involves focusing your attention on the present moment and letting go of distracting thoughts. There are many different meditation techniques available; explore guided meditations online or apps to find one that works for you. Even short, 5-minute meditations practiced before or after teaching a class can significantly reduce stress levels.
Mindfulness exercises can be incorporated into everyday activities, such as mindful eating or taking a mindful walk in nature during your breaks between clients.
Deep Breathing Exercises: Deep breathing exercises are a simple and effective way to quickly reduce stress and promote relaxation. Sit or lie down comfortably, close your eyes, and take slow, deep breaths in through your nose and out through your mouth. Consider incorporating short breathing exercises into your classes or guiding your students through them aspart of a cool-down routine.
Dehydration can lead to fatigue and impair cognitive function. Here are some tips to ensure you stay hydrated throughout your teaching day:
Invest in a Reusable Water Bottle: Carry areusable water bottle with you and sip on it throughout the day. Aim to drinkwater consistently, rather than waiting until you feel thirsty.
Set Hydration Reminders: Set reminders on yourphone or computer to drink water at regular intervals, especially during busyteaching days when you might forget.
Flavor Boost: Infuse your water with fruits,herbs or spices for added flavor and a refreshing boost. Consider incorporatingother hydrating beverages like unsweetened herbal teas into your routine.
Spring is a time of transition. As the season progresses, be mindful of how it might affect your energy levels. Here are some additional tips to keep you going strong:
Lighter Fare for Warmer Days: As summer approaches, consider incorporating lighter options into your meals. Focus on fresh fruits and vegetables, lean proteins, and whole grains.
Stay Cool and Hydrated: During hot summer months, prioritize staying cool and hydrated. Carry a reusable water bottle with you at all timesand wear loose, breathable clothing.
Embrace Seasonal Produce: Take advantage of the abundance of fresh fruits and vegetables available during spring and summer. These seasonal options are packed with essential vitamins, minerals and antioxidants that can further support your energy levels and overall health.
Spring can be a season of renewal and transformation, but it can also bring a temporary dip in energy levels for busy Pilates instructors. By incorporating the strategies outlined in this guide, you can take control of your energy and create a vibrant, fulfilling spring season. Remember, small changes can make a big difference. Experiment, find what works best for you, and prioritize self-care practices that nourish your body and mind.
Embrace the spring season with renewed energy and a passion for empowering your students through the transformative practice of Pilates. IVA' is here to support you on your journey to becoming the best Pilates instructor you can be.
Bonus Tip: Throughout the year, be mindful of seasonal changes and how they might affect your energy levels. As summer transitions into fall, consider incorporating warming foods like soups and stews into your diet. Focus on vegetables rich in beta-carotene, like sweet potatoes and carrots, to support your immune system as the colder months approach. Winter brings shorter days and less sunlight exposure. Talk to your doctor about the possibility of supplementing with vitamin D during these months.
By taking a holistic approach to self-care and adapting your habits to the changing seasons, you can ensure you have the energy and enthusiasm to inspire your students year-round.
Blog post by Margot Hiller, Integrative Nutrition Health Coach
Photo by Jamie Brown on Unsplash
Feeling the squeeze in a crowded Pilates market? Don't despair! The good news is, the entire fitness and wellness industry is booming. People are prioritizing their health more than ever, seeking ways to move better and feel their best. This surge in interest creates a fantastic opportunity for your Pilates business, but it also means standing out from the crowd is a must. This guide will help you do just that, by building an authentic brand that reflects your unique approach and attracts ideal clients who resonate with your style.
This comprehensive guide delves into the essence of building an authentic Pilates business. We'll explore strategies to uncover your unique voice, translate it into a compelling brand story, and express it across various platforms. But before we delve in, let's remember – you are your most valuable asset. Your passion, teaching philosophy, and the positive impact you have on clients' lives are the cornerstones of your brand.
Building a thriving Pilates business necessitates continuous investment in yourself. While passion serves as the fuel, unwavering dedication to development is the engine that propels your success.
Technical Expertise: Stay up-to-date with the latest Pilates research and methodologies. Consider attending workshops or conferences to refine your teaching skills and broaden your knowledge base. Expanding your technical expertise allows you to offer clients the most up-to-date and effective Pilates practices.
Business Savvy: Don't underestimate the power of business acumen. Explore resources on marketing, branding, and studio management. Consider workshops or online courses dedicated to helping Pilates instructors navigate the business side of their passion.
Soft Skills Development: Communication, empathy, and the ability to motivate are all crucial for building strong rapport with clients. Cultivate your soft skills by attending workshops or exploring online resources on communication and leadership.
Now that you've embraced your role as your most valuable asset and committed to continuous development, let's delve into crafting your brand story. This narrative isn't just a list of qualifications – it's about the impact you make on your students' lives.
Mission Statement
DefiningYour Purpose: A well-crafted mission statement captures the essence of yourPilates business and your approach to teaching. It provides a clear and concise answer to the question: "What makes us different?" Your mission statement should resonate not only with you, but also with your ideal clientele. This powerful statement can be used across various platforms, including your website, social media bio, and even marketing brochures. Consider incorporating your passion for Pilates into the mission statement.For example, if your passion lies in empowering individuals through movement, your mission statement could be: "Empowering individuals to achieve optimal well-being through transformative Pilates practice."
Showcasing Client Success Stories.
Testimonials with the Power to Inspire: Real-life client transformations serve as powerful testimonials to the effectiveness of your Pilates business. Sharing stories of how your instruction has helped individuals overcome physical limitations, achieve fitness goals, and improve their overall well-being fosters trust and inspires potential clients. Feature these success stories on your website, in social media posts, or even consider including client testimonials in your email marketing campaigns.
Consistent Voice Across Platforms
Maintaining Brand Authenticity Building a strong brand is all about consistency. Your unique voice should resonate throughout all your communication channels: from the content on your website to social media posts and even your in-studio interactions. Develop a consistent writing tone that reflects your personality and resonates with your target audience. Use authentic, engaging images and visuals that align with your brand identity on all platforms.
Now that you have a compelling brand story, let's translate your essence into visual and tangible elements that potential clients can experience both online and within your studio walls.
Your Website:
A Digital Storefront Reflecting Your Brand Values: Your website serves as your digital storefront, the first impression prospective clients will have of your Pilates business. Invest in a high-quality, user-friendly website. Utilize clear navigation, captivating images that showcase the atmosphere of your studio and your teaching style, and compelling written content that conveys your brand values and philosophy. Consider including a "Meet the Instructor" section where you can share your personal story, qualifications, and passion for Pilates. Don't forget to prominently display your class schedule, pricing information, and clear calls to action, such as "Book a Class" or "Schedule a Consultation."
Crafting a Social Media Strategy: Engaging Your Audience on the Right Platforms: Identify the social media platforms where your target audience resides. Are you catering to busy professionals onLinkedIn or targeting young, fitness-conscious individuals on Instagram? Once you understand where your ideal clients spend their time online, focus your efforts on those specific platforms. Tailor your content to fit the format of each platform. Share informative blog posts and articles on Facebook, showcase captivating workout snippets or behind-the-scenes glimpses on Instagram.Regardless of the platform, remember to prioritize engagement. Respond to comments, answer questions, and participate in relevant online conversations. Building a sense of community fosters loyalty and creates a space for potential clients to connect with you and your brand.
Studio Atmosphere:
Extending Your Brand Identity into the Physical Space: The physical space where you conduct your Pilates classes should be an extension of your brand personality. Is your brand minimalist and zen-like, focusing on a tranquil environment for mindful movement? Or are you a high-energy studio offering dynamic Pilates workouts? Regardless of the style, ensure your studio is welcoming, clean, and well-equipped. Consider incorporating design elements that reflect your brand identity, such as color schemes, artwork, or motivational quotes displayed prominently on the walls.
In a dynamic industry, staying stagnant is a recipe for falling behind. Don't be afraid to innovate. Consider incorporating new Pilates variations or integrating cutting-edge technologies into your classes.
No successful Pilates instructor navigates the journey alone. Surrounding yourself with a supportive community of like-minded individuals is essential for growth. This community provides a space to learn from each other's experiences, exchange ideas, and celebrate successes.
IVA' is a platform designed to empower ambitious Pilates instructors like yourself. Here, you'll find a supportive community of individuals dedicated to building thriving Pilates businesses. Access educational resources, connect with experienced instructors, and share your journey in a positive and encouraging environment.
Building an authentic Pilates business is a journey of self-discovery and continuous improvement. By investing in your technical expertise, business acumen, and soft skills, you refine your most valuable asset – yourself. Couple your growth with a commitment to innovation and a supportive community like IVA', and you'll pave the way for a successful and fulfilling career in the thriving world of Pilates.
Remember, you don't have to navigate this path alone. IVA is a supportive community designed to empower ambitious Pilates instructors like yourself. Here, you'll find a wealth of educational resources, connect with experienced instructors, and share your experiences in a positive and encouraging environment.
Embrace your passion for Pilates, invest in your growth, and join IVA's supportive community. Together, you'll build your dream Pilates business and leave a lasting impact on the lives of your clients.
You may be noticing the word “fascia” (connective tissue) is a hot topic right now in all body related fields, such as in Pilates too. But before we get to why fascia matters to your Pilates practice, here is a brief primer about why it’s getting so much attention these days.
First, many think of fascia as a glorified body stocking - a seamless piece of tissue that wraps you just underneath the skin. While this is true of the superficial fascia, it’s important to understand it is a richly multi-dimensional tissue that also forms your internal soft tissue architecture and connects your body from head to toes.
From the superficial (“body stocking”) fascia, it dives deep and forms the pods (called fascicles) that actually create your musculature like a honeycomb from the inside out. Imagine what it looks like when you bite into a wedge of orange and then look at those individually wrapped pods of juice. We’re like that too! Fascia also connects muscle to bone (tendons are considered a part of the fascial system), and bone to bone (ligaments are also considered apart of the fascial system), slings your organ structures, cushions your vertebrae (yep, your discs are considered apart of this system, too), and wraps your bones.
So imagine for a moment you could remove every part of you that is not fascia. You would have a perfect 3D model of exactly what you look like. Not just in recognizable ways like your posture or facial features, but also the position of your liver, and the zig-zig your clavicle takes from that break you had as a kid, and how your colon wraps. To say it’s everywhere is far from over-stating things.
In fact, it turns out fascia’s everywhere-ness is one of the reasons it was overlooked for so long. Until recently it was viewed as the packing peanuts of soft tissue. Therefore, in dissections for study and for research, most of it was cleanly scraped away and thrown in a bucket so the cadavers could be tidily made to resemble the anatomical texts from which people were studying. Poor, misunderstood, and underrated fascia...
Fortunately research is catching up to what turns out to be a remarkably communicative sensory and proprioceptive tissue. What fascia researchers are discovering is pretty amazing not just for movement specialists, but for anyone who simply wants to put their body to good, healthy use. So without further ado, here is some of the newly emerging information about fascia and how you can use it to maximize not just your performance in movement, but also just your plain old ability to feel good and move freely in your body.
1. Fascia is a tensional fluid system
While it’s difficult for us to understand how a support structure could be a fluid structure - because we’re not exactly making hi-rise buildings out of Jell-O - it’s true. Juicy fascia is happy fascia. The best analogy I can give is of a sponge. When a sponge dries out it becomes brittle and hard. It can easily be broken with only a little force because of how crispy it has become. However, when a sponge is wet and well hydrated it gets springy and resilient.You can crush it into a little ball and it bounces back. You can wring it and twist it, but it is difficult to break.
Once we understand that we’re like that on the inside, keeping our fascia hydrated takes on more importance. Our mobility, integrity, and resilience are determined in large part by how well hydrated our fascia is. In fact, what we call “stretching a muscle” is actually the fibers of the connective tissue (collagen) gliding along one another on the mucous-y proteins called glycosaminoglycans (GAGs for short). GAGs, depending on their chemistry, can glue layers together when water is absent, or allow them to skate and slide on one another when hydrated. This is one of the reasons most injuries are fascial. If we get “dried out” we are more brittle and are at much greater risk for erosion, a tear, or a rupture.
2. Variation matters
Movement also gets the hydration out to the tissue as well, but that movement needs to be varied. This meansvariation not just of the movements themselves, but also variation of tempo. Not only does moving constantly inthe same ways and in the same planes put you at further risk for joint erosion (a là osteoarthritis), but you are alsodehydrating the fascia in a particular pattern, thus setting you up for that brittle tissue that injuries love somuch.
The Pilates technique will provide you with over thousands of movement variations all working in differentplanes with different rhythms to achieve ideal body or facial flow.
3. It’s all connected
So drink more water, right? Well, yes and no. Staying hydrated via drinking continues to be important, but ifyou have dehydrated fascia it’s more like you have the little kinks in your “hoses” (microvacuoles), and so all that water you drink can’t actually reach the dehydrated tissue and gets urinated away, never having reached the crispy tissue. To be able to get the fluid to all of your important nooks and crannies you need to first get better irrigated by moving the fascial tissue. You can manually move your fascia for better irrigation like trough specific massage technics or more simple irrigate your whole fascial system through a intelligent exercising that will reconnect your whole body. So thinking of that what better way to connect your body and move intelligently than through Pilates so your movements will teach your soft connective tissue to untangle those gluey bits.
Because of the way we all learn and study anatomy we know that somehow all our body is attached and connected thanks to ligaments, tendons and muscle but to what extend and to what depth?
In anatomy-speak we describe all muscles as having an origin and an insertion. So far we limited our attachments to single our multiple joint actions. That made it sound like the body is taped or stapled to be “attached” at its origin and insertion points - like it’s this separate thing that gets stuck onto other separate things. A very isolated way of looking at connecting the body and that does not explain how a pain in the neck can have its origin in your foot, right? A more clear and true view to human anatomy would be that the facial matrix connects your head to your toes. This is important because it gives us a handier understanding of how you just can’t have something happen to one “part” of your body and not have it affect every other “part” of your body. This brings the dreaded domino effect into a clearer perspective
Many of you have experienced the domino effect without having had a name for it. First, your neck gets injured in a minor whiplash when you were a teenager.But being young and resistant, you ignore it and it gets better. But a few years later working in an office, suddenly you have this nagging shoulder pain with all the extra typing and sitting you’re doing. As the years go by you start to think of yourself as the “tight-shouldered” person, and sometimes you have a pinching pain when you lift your arm. More years go by and you are now not only a “tight-shouldered person,” but you also suffer from occasional low back spasms and have developed plantar fasciitis, which you assume must be because you’re a runner and everyone says running is bad for you so you stop running but the pain still stays. I could go on, and this is just one quick sketch of one type of domino effect out of the infinite possibilities, but you get the idea and I am sure you can think of some client's stories that may have been similar.
The thing these people are experiencing is actually the long, slow drain of an unaddressed compensatory pattern on a body, but in our culture we call it, “just getting old.” The best way to avoid the domino effect is to keep your fascia healthy so that nothing gets jumble dup in the knit of your body and you are therefore at much lower risk for developing a compensatory pattern which, by its very nature, is always going to be global.
So once more what better way than to use the Pilates technique that will teach your students who to be aware of their bad moving patterns to re-establish, re-store and re-connect new ways of moving efficiently for a well balanced and uniformly shaped body. Hadn't Joe already spoke about that in his book "Return to Life"... remember?
4. Its springiness wants to help you out
What do you get when you add juiciness to connectedness? Springiness! When your tissue retains (orgains) its natural spring, the rebound effect of the fascia allows you to use less muscle power, and therefore fatigue less rapidly. Want to jump higher, run faster, and throw farther? You’ll need to pay attention to nourishing the elastic quality of your fascia. That is where the Pilates method is an ideal way to move fascia as Joseph Pilates has based all his method on releasing your inner springs through precise movements. Hence to learn how to find that recoil actions in your body, he developed his Pilates equipment all based on moving with spring tension.
For example, when you run with healthy fascia the force you transmit into the ground gets returned to you through the whole tensional network of the fascia. It’s like you have a little built-in trampoline action going on.So once you’ve done the work to rehydrate your tissue, you’ll want to embrace natural bouncy supple movements hence why Joseph Pilates had such a bouncy technique himself if you watch his videos.
5. It is the largest and richest sensory organ of the body
Now this little tidbit of recent fascial research was as hocker. It turns out fascia is one of our richest sensory organs with between six to ten times higher quantity of sensory nerve receptors than the muscles. So it has been proven that fascia moves faster than muscle and may even be the biggest and fastest sensory organ we have.
This makes your fascia a system of proprioception - i.e. of knowing where your body is in space, but also of graceful full body orchestration of movement. While it’s impossible to not be using at least some of the sensory qualities of fascia (unless you have a disease process that is interfering with it), a way to play with waking up the full potential of your own proprioception is to return, as I already covered, to constantly varied movements.
Referring all this information to the Pilates technique and the latest research of the importance of fascia In our body, we can say that fascia is simply everywhere and responds to everything around and inside of you. It is rather far complex system, that though, can simply be restored and kept healthy through conscious and unconscious movement patterns. Fascia will be moved by what you Think, what you Sense (hence feel) and what you Do with your connective body every second of your day. Your understanding of connecting your mind to your body to your spirit when you move "will lead you to the healthy uniformly shaped body", quoted Joseph Pilates.
So weather you know the anatomy of fascia or not, weather Joe knew this science of fascia in the late 30' (which I really doubt), doesn't matter. What truly matters is that Joseph Pilates most certainly knew what felt right in his whole body when he was moving with full awareness to his full potential to continuously restore all the resources the body had with its inner and outer ability through movement... Just like the fascial system moves you you everyday consciously or subconsciously, weather you understand fascia or not.
I hope that this article has opened up your senses to your 3D fiscal matrix and I am sure you have plenty to chew on for now! So go forth, love your fascia, move in all planes connecting your mind-body-spirit to your work and train happily with the Pilates method "for the greater enjoyment of life", just like Joe quoted in his book "Return to Life"in 1945.
by Brooke Thomas & Iva Mazzoleni
Author of original article "the top 5 ways fascia matters to athletes”Brooke Thomas on www.breakingmuscle.com
Re-edited and adapted by Iva Mazzoleni.
In this month's blog post, I want to explore the heart and soul of the Pilates method –– the vision of Joseph Pilates himself. Many instructors, myself included, learn the exercises but might not delve into the deeper philosophy behind them. Today, I'll share my journey of discovering Pilates' true source and how understanding Joseph Pilates' ideas can elevate your practice from simply doing exercises to embodying a holistic approach to well-being.
I have been practicing Pilates for more than 15 years and I have been lucky enough to teach it with passion for more than 10 years. In comparison to my Master Teachers who are gifted with over 35-55 years of experience, it is clear that I am only a teenager in terms of Pilates expertise. However, I hope that my experience in learning the method can guide you or refer you in your personal research in mastering the Pilates method.
I was incredibly lucky during my training to be able to benefit from a variety of experiences with various Elder &Master Teachers. They all made me do similar things at the end of the day, but at the same time, they all had sucha different take on things. There was, however, one thing that reunited them in their approach, and this was the fact that they all referred to Joseph Pilates and his work “Return to life" as an indispensable source.
During my first years of practicing Pilates as a student in a Physiotherapy practice in Sydney, I knew nothing about the origin of the method and even less about the philosophy of its creator, Joseph Pilates. I had never known about the origin of the method and its history. I didn’t even know that Joseph & Clara Pilates were the creators, leaving behind them an entire tree of teaching descendants, which is today called the "Elder Master Teachers" (like EveGentry, Carola Trier, Romana Kryzanowska, Ron Fletcher, Kathy Grant, Lolita San Miguel, Bruce King, etc). What prevailed in my training was biomechanics, physical anatomy and lots of cues on the technical part of the movements... nothing at all about the vision, the philosophy nor the magic of the method.
It was only several years later, when I became a teacher, that I became aware of the creator, Joseph Pilates, and his life story, during one of my Pilates training sessions. But mentioning this, we had only spent 10min on the subject of Joseph Pilates, three pages of history in the manual, and that was it! Suffice it to say that my knowledge of the method source was still very poor.
Being by nature very curious and rather a perfectionist, I needed to find out more. I was shocked to have practiced, during all this time and without knowing it, a training method which had however quite a history and a very clear message. It was then that my research to find the source of Pilates began. I bought all the books that I could find in the book stores on the method (Google was not yet my friend), but without much result. And then, until one of my Master Teachers, Kathy Corey, made me aware of the fact that Joseph Pilates had written two books on his method and his vision of his training system called "Your Health" and "Return to Life". I then immediately began reading the book in English. And I very quickly understood from his own writings that Joseph was a visionary and a genius who was seeking to improve a world which was going to sink further and further in the disease and physical, psychic and emotional suffering.
For him the Mind, the Body and the Spirit were strongly linked together and it was the responsibility of each one of us, to take care of the primary "Being" which was given to us at birth. Seeking to maintain a constant balance between these three bodies, in an ever faster and more harmful world, must remain a key element of our life hygiene in order to be able to live to the best of our means and to find pleasure in Life. Neglecting the body we were given is the the most foolish thing we can do and we respect the needs of our physicality! How should we do that: by simply trusting and listening to wisdom of our body and having the mind guide the body with the proper directions for the greater enjoyment of life. Having himself endured numerous physical and psychic tests in his life, Joseph Pilates has always known how to deal with this through movement. Being very earthy, and gifted witha steel will and an extraordinary flair for the body, he knew, by his experience, to fully develop his potential. It is over his life course and because of his visionary insight that his method could give birth to one of the most effective and widespread teaching techniques in the world.
To return to what I believe to be the most fundamental source of the method, it goes without saying that it is about Joseph and Clara Pilates themselves; but more specifically, it is the vision and the philosophy which makes the Pilates technique truly MAGICAL as well as an ingenious training method for the mind, body and spirit. A complete, “holistic" approach, which should take into account all that you are, all what you live for and all that you aspire to in life, so that your potential is fully revealed and maintained daily through movement.
To help you to discover a small part of his vision, I invite you to read an extract of his book "Return to Life" written in 1945 by Joseph Pilates. I hope that these few original paragraphs, written by Joseph Pilates in 1945, will stimulate your curiosity and your motivation to understand more deeply the primary motivations of the Pilates method. Then, you will no longer be satisfied simply teaching basic exercises, but you will aspire to teach a method of holistic movements which will take into account ALL that you are and live for, at any time in your evolution.
I wish you a wonderful discovery in enhancing your knowledge of the original vision of the Pilates method according to his work, the source, “Return to life"
Our interpretation of physical fitness is the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure.
To achieve the highest accomplishments within the scope of our capabilities in all walks of life we must constantly strive to acquire strong, healthy bodies and develop our minds to the limit of our ability. This very rapidly progressing world with its ever-increasing faster tempo of living demands that we be physically fit and alert in order that we may succeed in the unceasing race with keen competition which rewards the “go- getter” but by-passes the “no-getter.”
Physical fitness can neither be acquired by wishful thinking nor by outright purchase. However, it can be gained through performing the daily exercises conceived for this purpose by the founder of Contrology whose unique methods accomplish this desirable result by successfully counteracting the harmful inherent conditions associated with modern civilisation.
In the Stone Age and onward man lived mostly outdoors with practically little shelter from the elements. He has not yet lived long enough indoors with protection against the elements to be able to successfully withstand the daily strains and stresses imposed upon him by our present mode of “fast” living. This explains why both you and I and all the rest of us are compelled in our own interest to give constant thought to the improvement of our bodies and to spend more time in acquiring and maintaining that all-important goal of physical fitness.
All in all, we do not give our bodies the care that our wellbeing deserves
True, we do stroll in the fresh air whenever our whimsical spirit moves us, or whenever necessity compels us to do so, with the result that on these occasions we do, in spite of ourselves, exercise our legs to this limited extent, accomplished, however, at the sacrifice of the rest of our body which after all is much more important to us from the viewpoint of our general health. Is it any wonder then that this haphazard and wholly inadequate body-building technique of the average person fails so miserably in the acquirement of physical fitness!
Admittedly, it is rather difficult to gain ideal physical fitness under the handicap of daily breathing the soot-saturated air of our crowded and noisy cities. On the other hand, we can more quickly realize this ambition if we are privileged to breathe the pure fresh air of the country and forests without the accompaniment of the traffic roar of the city which constantly tends to keep our nerves strung taut. Even those of us who work in the city and are fortunate enough to live in the country must counteract the unnatural physical fatigue and mental strain experienced in our daily activities. Telephones, automobiles, and economic pressure all combine to create physical letdown and mental stress so great that today practically no home is entirely free from sufferers of some form of nervous tension.
Because of the intense concentration demanded by our work and despite the real enjoyment our work may bring some of us we, nevertheless, gladly welcome any additional relief in the form of diversified and pleasant recreational activities, preferably outdoors, in our constant attempts to offset the effects of increasing cares and burdens so common today. To ease mental strain and relieve physical fatigue we must acquire a reserve stockpile of nervous energy in order that we may really be able to enjoy ourselves at night.
We must of necessity devote more time and more thought to the important matter of acquiring physical fitness.
Hobbies and all forms of play tend materially to renew our vitality with accompanying moral uplift. Play is not necessarily only confined to indulging in conventional games. Rather the term “play” as we use it here, embraces every possible form of pleasurable living. For example, simply spending a quiet and pleasant evening at home with our family chatting with congenial friends is, according to our interpretation, a form of play that is delightful, pleasant social entertainment as distinguished from our daily work. This finds us cheerful, contented, and relaxed.
However, many of us at the end of our daily work lack sufficient energy at night for recreation. How many of us simply spend the night routinely reading the evening newspaper? How many of us are entirely too exhausted to read, even occasionally, an interesting book, visit our friends, or see one of the latest motion pictures?
When some of us occasionally spend a weekend away from our usual city haunts and environments, instead of receiving the immediate benefits of that desirable change in the way of complete revitalization (without fatigue)as the result of our experience outdoors in the bright sunshine, we are more often than not likely to find ourselves only recovering from the shock of our disappointment about the middle of the following week.
Why? Because our previous mode of living and the consequent neglect of our bodies has not prepared us for reaping the beneficial results of this diversion. We lacked the necessary reserve energy to draw upon for this purpose and the fault lies only with us and not with nature as most of us like to think. All that any normal body should require is a change from whatever it has previously been subjected to.
Accordingly, since we are living in this Modern Age we must of necessity devote more time and more thought to the important matter of acquiring physical fitness. This does not necessarily imply that we must devote ourselves only to the mere development of any particular pet set of muscles, but rather more rationally to the uniform development of our bodies as a whole - keeping all our organs as nearly as possible in their naturally normal condition so that we may not only be in a better position to earn our daily bread but also so that we may have sufficient vitality in reserve at night for the enjoyment of compensating pleasure and relaxation.
Perhaps with some feeling of doubt you ask, “How can I realize such a utopian condition? At night I am much too tired to go to a gymnasium.” Or, “Isn’t it too costly to enroll for a conditioning course in some good gymnasium or club?”
RETURN TO LIFE fully explains how you can successfully achieve your worthy ambition to attain physical fitness right in your own home and at only nominal cost.
Induced or planned, the surgical act of a cesarean (a birth via abdominal incision) is becoming more and more practical. But how do you prepare for it, how do you recover and what are the advantages and disadvantages?Lack of information about this operation is still common. This is why I hope that this article will inform you more about the sequence and the possibilities of recovery from a cesarean.
When giving birth to a baby, it is sometimes necessary to do a cesarean, whether it is scheduled, decided upon in an emergency, or by the mother’s choice in cases of possible complications. This was my case for my two births via abdominal incision.
When giving birth to a baby, it is sometimes necessary to do a cesarean, whether it is scheduled, decided upon in an emergency, or by the mother’s choice in cases of possible complications. This was my case for my two births via abdominal incision.
Having personally given birth to two little girls by cesarean, I wished to share with you my very positive experience and how I was able to recover very well from this significant surgical procedure which has allowed me to give life to two marvelous beings.
It is very rare that there are positive testimonials from a birth by cesarean and there are numerous women who feel very bad about not having been able to give birth “normally” vaginally and they have a significant feeling of failure which makes them feel powerless after the operation. In addition, the days following the procedure can be difficult and painful and most women have not been physically, mentally and emotionally prepared.However, there are many tips that can help you through this procedure and to recover as quickly as possible physically, mentally and emotionally, so that the experience of a cesarean is not experienced as a failure or something negative.
I hope that with this article and my personal positive experience, I can help and reassure all pregnant women whofind themselves forced to have a cesarean, and that they will have an experience which is as full and as positive aspossible, having as much information as possible in order to prepare sufficiently. Also, never forget that it doesn’tmatter how you are going to, or have given birth, be proud of having carried your child to term and having offeredhim life with the means that you have or that you have been given...
Happy reading.
In 25 years, the rate of cesareans has doubled. The rate was 10,9 % in 1981 a 20,1 % in 2007, meaning one birthout of 5. Around 1/3 cesareans are decided upon during birth when there is distress of the mother or baby, and 2/3cesareans are scheduled. The reasons for this increase are numerous, such as obstetricians currently prescribingmore preventative measures aiming to decrease the risk of fetal distress during labour, the growing number of “riskybirths” due to the increase in average age in mothers and twin births, the medico-legal pressure exerted onobstetricians and the simple fact that women today have the choice to decide how they would ideally like to givebirth.
The cesarean takes place in the operating room. An intravenous drip, an anesthetic epidural or spinal anesthesia, and a urinary catheter is placed in order to avoid damage to the bladder during the procedure
The epidural has replaced general anesthetic for most procedures, except in emergency cases or when the epidural is contraindicated. The positive consequences of this anesthetic are also psychological because the new mother is awake and can therefore welcome her baby and if the cesarean is scheduled, she can prepare herself mentally and there is less of a risk of having the impression of “missing the birth". On the other hand, the advantages are also physical because the epidural avoids the uncomfortable awakening from a general anesthetic (nausea, state of confusion and agitation, shivering). Additionally, the young mother is generally less tired and her body begins to heal much quicker .
Next , the skin of the abdomen is disinfected and a sterile operating field is placed. If the partner wishes to be present in the procedure, he will then enter and sit at the head of the patient after dressing in surgical scrubs. He can then chat with his partner without having to see anything of the procedure.
Often, a pressure is felt in the abdomen area at the moment of fetal extraction. As soon as the baby is outside, he is taken to his parents before being taken by the mid-wife (and then eventually handed to the father) for the first checks and handed to the pediatrician who is present in the operating room. The fetal extraction lasts less than 5minutes and the cesarean lasts on average 20-30 minutes.
Nausea, shortness of breath and a light malaise can be felt during the procedure but the anesthetist present in the operating room can, upon your request, make use of other products to reduce these effects.
Obviously, during a cesarean you will not be able to accompany your child as much physically at the birth as you would in a vaginal birth. However, absolutely nothing prevents you from accompanying your child mentally and emotionally throughout the procedure until your child is born with the help of your surgeon. Being as present as possible with the means that you have during the birth will come back to your child and you will bond regardless of which way you give birth. Your emotional and mental presence will have great significance for you and your child when you hear his first cries when he is born. Never forget that you will experience his birth through your state of mind.
Stressing the importance of breath during your surgery is not to be neglected. It is not because your body is numb and you lay on surgery table that breathing has to be forgotten. Inhaling and fully exhaling to empty your lungs and cleanse your body with every breath is so important during your labor, even more so if it is a c-section, as you will oxygenate your body with its most valuable fuel. The body flow stays improved and your tissues benefits massively from it to stay relaxed and not tense or congested because you are holding your breath or shallowing your breath because of the apprehension of the surgery which then tightens the skin and the fascia. Any tightness of fascia willdecelerate the healing process of a scar and cause adherences in the scar and belly area... So remind your clients of the most valuable Pilates tool, breathing. Joseph stressed a great deal on breathing with his clients and so should you for your pregnant ladies and remind them of : "JUZT BREEZE !!!" As Joe used to say with is German accent, "YOU MUST INZ ZE AIR AND OUTZ ZE AIR"...
Your bandages will next be placed and you will be monitored for 2 hours in the recovery or birthing room before being taken back to your room. Breastfeeding is then possible, as well as eating some light food.
Back in her room, the new mother will still have several tubes in her body : the catheter from the epidural (to ensure a light epidural for 24 to 48 hours), a drip (to nourish and hydrate the new mother and also to inject painkillers or antibiotics), a urinary catheter and a drain.
For the first 4 days following the cesarean, women will have significant bleeding, in general more abundant than after a vaginal birth. It is normal to saturate 5 or 6 special “after birth" pads in the first 24 hours. It is quite normal to have loss for 4 to 6 weeks.
How do you settle in the bed ? It is tempting to settle in a half-sitting position, supported by several pillows with the knees raised to avoid stretching the stitches.
However, this position is very bad for the back and blocks blood circulation in the lower stomach. It is better to remain stretched out flatter with a single knee bent, and the foot flat on the mattress .
When you change legs, stretch the bent leg allowing to foot glide on the sheet while exhaling, and then bring the other leg in the bent position while folding in the groin, as if you are pulling on a string attached under the knee. It is important to involve the stomach and the lower back as little as possible when you are moving in the bed. To sit up in the bed, move the two legs towards the chest, and then roll in a single movement towards the side. With the knees grouped as high as possible, push on your arms to put yourself in a sitting position.
Tip : attach a rope or simply the belt of your pyjamas to the bottom of the bed. This will enable you to hoist yourself up progressively (like a mountaineer) in a stretched out position to a sitting position.
The first 24 hours following a cesarean are rarely the most painful as most women are still under the effects of the epidural or receiving pain killers through a drip
Food is generally light (tea and biscuits are given on the first day, soup the next day followed by the first meal) as the intestinal transit has not yet been reestablished. Its reestablishment generally accompanies gurgling noises and gas which is difficult to evacuate.
After a birth, you will still experience contractions. These are the afterpains : the uterus is retracting to progressively return to its original size before pregnancy (generally 2 weeks after the birth). They also compress the blood vessels to avoid a hemorrhage. This mechanism lasts between 1 and 4 days, with a maximum of 1 week, and is particularly strong the first two days. A few tips to decrease the pain of the afterpains: urinate frequently (especially before breastfeeding) as a full bladder will push the uterus towards the back and will prevent it from contracting.
As you will be bedridden for some time after your cesarean, you will perhaps be receiving some anticoagulants in the days following the procedure in the form of sub-cutaneous injections. You will most certainly be asked to get up from around 12 to 24 hours following the cesarean. The first time you get up is often painful.
Here is some advice :
- Begin by sitting on the side of the bed with your feet placed on theground (if the bed is electric) or in a stool. Straighten yourself up byleaning on your arms. Do not look at the ground.
- Supported by a nurse, cross an arm over your stomach to support the scarwhen you take your first steps.
- Try to keep as straight as possible. Most women are dizzy when they firstget up. The more you move and walk straight up, the quicker the scar willheal and you will prevent build-up around the scar.
- If you get a spasm, lean on a nurse and close your eyes so that you can concentrate on your breathing.
The next day following the procedure, it is important to begin breathing exercises to stimulate lower stomach circulation, which is essential to accelerate the scar’s healing process. Mobilizing your scar and stomach is imperative to ensure rapid healing. The following exercises can be carried out in bed, several times per day, from the first day after the procedure :
- Pre-Pilates Matwork : Footwork
Sitting in the bed, with the legs stretched, energetically extend and bend the tip of the feet, and alternate, and then the two feet together. Repeat20 times.
- Pre-Pilates Matwork : Footwork
Stretched out in the bed, stretch the legs and do 10 ankle rotations withone leg at a time and then do the other leg.
- Pre-Pilates Matwork : Pelvis Tilts (engagement of the back muscles)Stretched out in the bed, with the knees slightly bent, press into the mattress by progressively rotating the pelvis and bringing the stomach towards the spine, and then release. Repeat 20 times.
- Pre-Pilates Matwork : Dead Bug (table top) & Femur Arch
Stretched out in the bed, bring the two knees towards the chest or one at a time (by sliding the feet on the sheet to gently lift the legs). Hold this position and breathe in completely and then release by sliding the legs along the sheet again). Repeat 10 times.
- Pre-Pilates Matwork : Side to Side
After the stitches have been removed : lie on the back, bring the knees towards the chest and then bring the knees together on one side and then the other by "rolling" on the backside. Repeat 10 times.
It goes without saying that constant discomfort and painful contractions are constantly present after a cesarean butthis entire sequence should be done without increase in pain or discomfort. If this is the case, decrease therepetitions or intensity. Listen to your body and try your best to connect to the new sensations in your abdomen and pelvis.
Most woman complain of tugging and itching of the cesarean wound.
These are the various abdominal walls which, when they heal heal at different speeds, tug a little at each other. On the other hand, the skin around the scar can feel numb. During the stay in maternity, the bandage around the wound will be changed on average every two days to allow the nurse or doctor to check that the scarring process is taking place as it should. In certain maternity hospitals, the wound is simply left to air without a bandage.
If the wound appears red, swollen, throbbing or oozing, there could be an infection, especially if you have a feverover 38.5°C. Self-care often resolves the problem but antibiotics are often necessary.
This is generally the most painful day due to the re-establishment of intestinal transit. Nevertheless, try to walk as much as possible and to do exercices in bed
Often after a cesarean, the new mother feels as if she has been “cut into two" (even though the abdominal muscles have been stretched and not cut). She needs to rebalance her pelvis, to regain contact with her body and to feel her muscles again.
Two days after the procedure, you can begin to exercise again allowing you to recenter, to re-energize and rebalance the intra-abdominal pressure of a part of the body which has been immobilized by pregnancy (it is important to do this exercice with an empty bladder) :
- Pre-Pilates Matwork : Single and doule Knee Fallout
Lying on the back, bend the knees, flatten the pelvis, and ensure that thefeet are flat on the ground, open one knee or both knees out to the side not moving the pelvis keeping the belly engaged (as flat as possible).
- Pre-Pilates Matwork : Lolita San Miguels Provressive Pilates BreathingPlace the hands on the stomach and feel the breathing movements and increase the lung capacity progressively. Follow inhalation and exhalation with your hands : on inhalation, the hands rise and stretch, on exhalation, they descend and come closer together. Fully fill and empty the lungs in all three dimension (front, side and back) mobilizing the ribcage by counting to 8counts and progressively expanding your breath to 12-20counts.
- Pre-Pilates Matwork : Engagement of the Centre (TA)
Try to gently draw the stomach (belly button) up and in towards your spine as far as possible by exhaling completely. Imagine wearing a tight highwaisted pair of jean that you need to zipper up.
- Pre-Pilates Matwork : Bridging
Bend the knees and imagine pressing the ground with the soles of the feet, as if you want to transcend the carpet. The pubis rises and rotates, the hollow of the back descends, the back stretches and relaxes, the stomach rises again a little, the perineum is spontaneously brought to the top and your pelvis rotates to the pubis by supporting the backside to the ground by articulating the spine, vertebra by vertebra.
- Pre-Pilates Matwork : Engagement of the Pelvic Floor
Try to mobilize your pelvic floor in the following three ways :
* Make as if you want to retain gas. The anus contracts. Release.
* Contract the lateral walls of the vagina as if you are closing the doors to an elevator. Release.
* Imagine the pelvic floor like an elevator which is closing it's doors and ascending to the penthouse. The urinary sphincter will contract and lift.Release.
A cesarean scar is from 10 to 15 centimeters long and is invisible for others to see but it is however always present. It is an indelible relic from this fundamental moment in a woman’s life which is the day that she gave birth to her child
Halfway between a surgical act and birth, the cesarean is ambiguous. It provokes a flood of emotions with the arrival of a baby, while the procedure and the disgust faced with this scar, many women feel powerless by this scar.
Some face this procedure very well, while others have a hard time accepting it: a feeling of failure, of having«missed out» on the birth, numbness in the stomach and disgust when facing the scar are all part of the physical and psychological impact. Many do not dare to touch their scar because they do not know how to handle it. Once they are back home, they feel lost.
The cesarean has become so banal that we have the tendency to forget that it is major surgery. However, we knowthat it sometimes takes several months to recuperate.
All women are not always the same when faced with their scar. It is more a question of skin than a technique of closure; certain scar better than others, but it has been proven that regularly massaging a scar aids in good scarring.
“The impression that a part of my stomach no longer exists”. Certain women get the impression that a part of their stomachs no longer exists. Certain areas of the stomach are numb which can be very confusing. By cutting into the stomach, certain nerves are cut which takes a little time for the nerve network to reconstruct after a cesarean. But feeling comes back little by little and usually after about six months, feeling should have returned
More than a treatment, massage assists in accelerating recuperation and bringing back feeling to the skin but also in bringing back one’s body and in finding a better sensation in the stomach.
I hope that after all this information you as a Pilates teacher can understand more precisely what a c-section means and what you can teach your pregnant ladies for their recovery to prevent any negative or apprehensive feeling associated to this, let's not forget it, often life saving option for the mother to be or/and the child when giving birth. Please keep in mind that if my recovery was successful, it was because I practiced Pilates before, during and after pregnancy. So it will be most important to teach and prepare your client to these suggested exercises before and during the pregnancy for optimal results without taking any risks. Our input as Pilates teacher is of great importance as we can truly help mothers with the Pilates technique to stay connected to the body during all these changes in 9months of pregnancy. Helping your pregnant lady staying connected to herself by applying the concept of mind-body-spirit will help her tremendously to listen to her body and it's wisdom to optimize her recovery process.
The human head weighs about a dozen pounds. But as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about 27 pounds, at 30 degrees it’s40 pounds, at 45 degrees it’s 49 pounds, and at 60 degrees it’s 60pounds.
That’s the burden that comes with staring at a smartphone — the way millions do for hours every day, according to research published byKenneth Hansraj in the National Library of Medicine. Over time, researchers say, this poor posture, sometimes called “text neck,” can lead to early wear-and-tear on the spine, degeneration, herniated discs and even surgery.
Even tough true incidences and prevalences of cervical degeneration are uncertain; however, studieshave shown that 50-67% of adults experience neck and arm pain at some time, and 54% report painpresent within the last 6 months. Today's statistics also show on MRIs, that 25% percent of asymptomaticindividuals under age 40 show signs of cervical disc degeneration (that is one in four individuals!); thisincreases to about 60% in asymptomatic adults over age 40 (that is more than one in two individuals!).
“Neck strains is becoming an epidemic or, at least, it’s more and more common.” Hansraj, chief of spinesurgery at New York Spine Surgery and Rehabilitation Medicine, told The Washington Post. “Just lookaround you, everyone has their heads down.” To understand better how this new poor posture awarenesscan affect your neck and cause inhibiting pains, we want to go over a little more anatomy of this part ofyour body.
The anatomy of your neck is a well-engineered structure of bones, nerves, muscles, ligaments and tendons.
The cervical spine (neck) is delicate - housing the spinal cord that sends messages from the brain to control all aspects of the body - while also remarkably flexible, allowing movement in all directions, and strong.
The neck begins at the base of the skull and through a series of seven vertebral segments connects to the thoracic spine (the upper back). With its complex and intricate construct, and the many stresses and force that can be placed on it through a trauma or even just daily activities, the cervical spine is at risk for developing a number of painful conditions, such as:
-Cervical degenerative disc diseaseCervical herniated disc
-Cervical stenosis
-Cervical osteoarthritis
-Simple muscle strain resulting in a painful or stiff neck.
The cervical spine maintains several crucial roles, including:
- Housing and protecting the spinal cord. A bundle of nerves that extends from the brain and runs through the cervical spine and thoracic spine (upper and middle back) prior to ending just before the lumbar spine (lower back), the spinal cord relays messages from the brain to the rest of the body .
- Supporting the head and its movement. The cervical spine literally shoulders a big load, as the head weighs on average between 10 and 13 pounds. In addition to supporting the head, the cervical spine allows for the head's flexibility, including rotational, flexion/extension and lateral bending motions.
- Facilitating flow of blood to the brain. Vertebral openings (vertebral foramen) in the cervical spine provide a passageway for vertebral arteries to pass and ensure proper blood flow to the brain.These openings are present only in the vertebrae of the cervical spine.
The cervical vertebrae play a key role in maintaining these functions in the neck.
Can’t grasp the significance of 60 degree incline and 60pounds on your neck in your 'Text Neck Position' ?
Imagine carrying an 8-year-old around your neck several hours per day. Smartphone users spend an average of two to four hours per day hunched over, reading e-mails, sending texts or checking social media sites. That’s 700 to 1,400hours per year people are putting stress on their spines, according to the research. And high-schoolers might be the worst. They could conceivably spend an additional5,000 hours in this position, Hansraj said. "The problem is really profound in young people,” he said. “With this excessive stress in the neck, we might start seeing young people needing spine care. I would really like to see parents showing more guidance.”
Medical experts have been warning people for years. Some say for every inch the head tilts forward, the pressure on the spine doubles. The effect is similar to bending a finger all the wayback and holding it there for about an hour.
As the tissue is being stretched back for a long period of time, it gets sore, it gets inflamed and injured. This can then also lead to muscle strain, pinched nerves, herniated disks and, over time, it can even remove the neck’s natural curve which will affect furthermore the whole anatomy of the spine causing further issues and pain because of this new misaligned and poor posture.
Poor posture can then cause other problems. As an example, experts say it can reduce lung capacity by as much as 30 percent because of the compression through a misaligned and tight ribcage. It has also been linked to headaches and neurological issues, depression and heart disease.
“While it is nearly impossible to avoid todays technologies that cause these issues, individuals should make an effort to look at their phones with a neutral spine and to avoid spending hours each day hunched over,” according to the research.
Smartphone users tips to avoid pain are:
- Look down at your device with your eyes. No need to bend your neck or lift your phone level with your neck.
- Exercise: Move your head from left to right, up & down, forward and back several times. Use your hands to provide resistance and press your head gently against them, first forward and then backward.
- Stand in a doorway with your arms extended and push your chest forward to open the ribcage.
- Stand against a wall to teach proper head alignment in relation to the rest of your body. Three points of contact should touch the wall: head, upper back and pelvis should be touching the wall with the clavicle wide. You will be surprised how many people can not reach back with their heads sufficiently to be in contact with the whole body.
So all our neck strains and injuries due to poor posture are nothing to mess around with, but they don't have to keep you from working out and using your Pilates knowledge
As a matter of fact, Pilates with its carefully controlled movements, will help immensely by releasing and strengthening the neck, shoulder and back muscles. Overdoing it can make things worse, so it's important that you keep your movements fairly gentle, very controlled and absolutely pain free.
As a boxer Joseph Pilates had developed numerous exercising mobilizing and strengthening the neck muscles. He was well aware of how essential and important neck alignment and a healthy neck is going to be for a healthy mind in a efficient body. Apparently he used to stand in front of his window at thePilates studio in New York watching people walk down the streets and would say: "look at this men walking down the street, his head will reach the corner of the street 3 seconds before the rest of his body... He NEEDS Pilates!" Unfortunately a lot of those neck exercises have been taken out of today'sPilates practice as they were misinterpreted and demand a lot of body awareness and body wisdom to be performed safely. Most of our today's clients would not be able to perform his Neck Repertoire with no strain. But this does not mean that because we have taken out Joseph neck repertoire, we should forget about the taking care of our neck. Reintroducing the concepts of his exercises by adapting them to today's clients ability is essential and has never been more needed because of our excessive use of technology. But very little teachers use these concepts and give homework to their clients to maintain a healthy neck... So let's introduce this again the sooner the better.
The first time I was personally introduced to the importance of exercising the neck was in my postgraduate training with Elder Master Teacher Lolitas San Miguel that had developed a whole sequence of Post Pilates exercises including specific Neck and Wall exercises to maintain good posture for better everyday living. After having understood the importance of your neck, there has not been a class, without me teaching my clients to take care of their neck and its alignment. Working your Neck should involve mobilization movements targeting the head, the neck, the scapula and rib cage through progressive breathing.
So the whole aim of bringing more awareness when using your smartphones more wisely was not to bashing technology in any way but to simply be much more cognizant of where your head is in space when you text. So continue to enjoy your smartphones and this technology — just make sure your "head is up"and "mobilize" your neck 3-4 times a week (every second day) to avoid any patterns that can lead to pain.
Taking care of your neck and its strains because of today's modern world has to become an essential part again in your exercise routine if you want to stay healthy in your body and your mind 'for the greater enjoyment of life' just like Joseph Pilates wrote in his book Return to Life.
Source:
Text Neck based on an article in the Washington Post written by Lindsey Bever, general assignment reporter, November 20, 2014.Study informations based on the courtesy of Dr. Ken Hansraj M.D.
We all know that Pilates is a movement method rebalancing and acting on the Mind, the Body & the Spirit.
Thinking that we can address each on if those bodies independently and separately would be rather foolish as the body acts as one complete and holistic being, integrating our Mind and our Emotions at all times in everything we do and whenever we move. We are just as much what we think, as what we feel and what we do every day, every hour, every second of our life.
Joseph Pilates dealt mainly with people suffering from mechanical and physical distress which caused pains. But in today's times, I cannot stop noticing how much more people suffer from emotional and mental distress causing pains and chronic aches. Joseph was aware of this fast growing world and that men would eventually suffer from the imbalances in the body caused by stress.
Elder Master Teacher Mary Bowen was one of my teachers who has helped me understand and experience how much my own emotions and my subconscious affect my body and my postural behaviour. Our emotional body isway more powerful on us that we possibly are aware of or we want to recognise. Giving it acknowledgement is the first step to better health, I believe. Being aware on which body parts act as a sponge to our emotions and how mobilising these body parts can lead to good emotional health was a life saviour to me in some moments of my life.
I hope that with this sample of information about the science of our emotions affecting our health, based on kinesiology, you will be more aware of the subtleties of the relationship emotions have with our body and our mind.
Our emotions affect us physically whether we are aware of it or not.
It might be easy to understand that a scary thought gets our heart beating faster, but it can be harder to realise that loneliness, sadness or depression can also affect us physically, and when it comes to more complex emotions or illnesses few of us consider our emotions to have any relevance.
Emotions that are freely experienced and expressed without judgment or attachment tend to flow fluidly. On the other hand, repressed emotions (especially fearful or negative ones) can zap mental energy and lead to health problems...
It's important to recognise our thoughts and emotions and be aware of the impact they have - not only on each other, but also on our bodies, behaviour, and relationships.
Generally speaking, we tend to think of our bodies and minds as separate systems and believe they function, for the most part, independently. Yet instinctively we know that is not the whole story. Understanding the body-mind relationship won’t necessarily cure all our physical difficulties, but by learning the language of symptoms and illness we can discover what is being repressed or ignored in our psyche and emotions, and how this is influencing our well-being. From this vantage point we can discover that there is an extraordinarily intimate three-way communication going on between our body, our mind and our emotions that affects both our physical state and our mental and emotional health.
By brining your attention to our emotions, I am not trying to convince anyone that the sole reason for illness is in our emotions. Nor am I saying that by understanding how the mind, body and emotions work together that we’ll be able to miraculously cure ourselves.
What I believe although is that the role of the mind and emotions in our state of health is a vital one. By understanding this relationship they have to one an other we can claim a greater role in our own well-being. It is only a part of the overall picture, but it is the part that is invariably overlooked.
The Pilates method helps us move from the inside to the outside. Being able to integrate how we feel when we move with the method is creating that inner flow from the inside to the outside. Being more sensitive to our inner balance will strengthen our immune system, strengthen us from within and evacuate any repressed tensions for better general health and for the “Greater Enjoyment of Life”, like Joe would claim!
In this very brief and short description of different emotions leading to illnesses you will be able to awaken you awareness to the power of repressing your emotions. So try to detect your inner emotional state as soon as possible evacuating the tension physically through movement or mentally through positive thinking.
PANIC
can cause diarrhea
Repressed ANGER or RESENTMENT
kidney failure
DIFFICULTY FINDING YOUR PLACE OR TAKING YOUR PLACE
can cause repeated urinary infections
SOMETHING THAT YOU DO NOT WANT TO HEAR OR WHEN YOU DON’T WANT TO LISTEN
otitis or earache
SOMETHING THAT YOU CANNOT SAY OR SOMETHING HAS BEEN REVEALED
angina or chest pain
A REFUSAL TO GIVE IN, TO COMPROMISE, TO OBEY OR TO SUBMIT
knee problems
FEAR OF THE FUTURE, FEAR OF CHANGE OR FEAR OF LOSING MONEY
lumbar pain
INFLEXIBILITY OR RIGIDITY
back pain and stiff neck
CONFLICT WITH AUTHORITY
shoulder pain
DOING EVERYTHING YOURSELF
also shoulder pains and a burdening sensation
GRINDING THE TEETH TO CONFRONT SOMEONE OR A SITUATION WITHOUT SAYING ANYTHING
dental pain, ulcers and abscess
FEAR OF THE FUTURE
difficulty moving forward, or needing to lift the feet. Pain in the legs, feet or ankles
Knee pain, knees that break, knees that crack, pains in the meniscus: refusal to bend and to “fall to the knees" (to submit) to yield, pride, ego, inflexible character or being contrary, you submit by not saying anything, or abstaining but our knees tell us whether or not we agree with this situation.
- Difficulty accepting comments or criticism from others.
- Problems with authority and rank, ego problems, pride.
- Having to concede in order to save the peace.
- Suppressed or frustrated ambition due to an exterior cause, stubbornness, humiliation.
- Guilty for being right.
- Anger at being too influenceable.
There are several emotional causes linked to pains and arm problems. The arms are an extension of the heart and are linked to the action of giving and receiving, as well as authority and power. Pains in the arms can be linked to difficulty loving what I am doing. Feeling useless, doubting your abilities, which leads the person to retreat into themselves and to take pity on their own suffering.
- They believe that they have to take care of someone.
- Not feeling superior when they have the ”upper hand" on someone.
- Difficulty taking others in their arms and showing them affection.
- I do not allow myself to do things for myself because I judge myself and I remember my strict up bringing, which has damaged me.
- I do not allow myself to take things or I regret having taken something, or I think that I have taken something that I don’t deserve.
- Or something has been given to me out of duty, that I haven’t taken, I feel angry.
- This is linked to having been judged by one’s parents.
- Wanting to trap someone in your arms to have them under your control, but having to let them go again, and then not being able to love them and protect them (a child, for example...).
- Reliving a failed situation, wanting to lower the arms.
These are the parts that carry. The shoulders carry the joys, the pains, the responsibilities and the insecurities. The burden of our actions and everything we wish to do, but we are not permitted to, or what we are afraid to do... We become responsible for the happiness of others, we take everything on ourselves, we have too much to do, we feel overwhelmed, not carried, not supported.
- Possible pains also when you are prevented from acting or when things are imposed on you.
- When you are in a situation you no longer want to be in, you want to do something else, but the lack of self-confidence stops us.
- You lack support, you lack the means. You do not feel assisted.
- A loved one or one of our parents is sad and we would like to take their sadness and their problems and take it away.
- Repressed anger towards a child or another person who which is simmering gently while we do not even give ourselves the right to take a break.
- At work or at home, with our spouse, we feel obliged to submit, we feel dominated and we don’t dare react.
- We feel emotional insecurity (pain in the left shoulder) or material insecurity (pain in the right shoulder).
Stiff and blocked shoulders:
a blockage in the circulation of the heart’s energy, which runs from the shoulder, then to the arm, the arm gives (the right arm) and receives (the left arm). The blockage of energy is often retained in an artery or tissue.
The energy must circulate from the heart towards the arm to enable us to realize our desires.
We wear masks, we lock our feelings, we keep grudges (pains in the trapezius, especially in the left) sometimes towards ourselves. We paralyze our shoulders to prevent ourselves from moving forward and from doing what we really want. We take the burden on ourselves, rather than expressing our demands and our thoughts, for fear of offending the other person. Difficulty or inability to life the arm: deep conflict in the family, difficulty flying with your own wings.
Try to modify, clarify or to let go in terms of the situation that is bothering you.
As a general rule:
distress implodes on the inside and demands to be released.
- Desire to escape or to leave a situation where one feels trapped, but where one remains out of fear of missing something, generally material.
- Self-punishment because you do not have the ability to understand certain things you want.
- Frustration of working hard, feeling pushed to go too far, or or trying to reach your goal in an excessive waywhich demands too much. Mental pressure (stress) tries too escape.
However, in addition the place or the seat of the hernia indicates its emotional message in a more precise and detailed way:
Inguinal hernia:
(in the groin): difficulty expressing one’s creativity, a secret that one is keeping and that is making us suffer. A desire to escape with a person who is unpleasant but with whom we have a connection or with whom we are obliged to be in contact with. We would love to leave and to escape from this situation.
Umbilical hernia:
feelings of nostalgia for the mother’s womb where everything was easy and where we felt totally secure. Refusal to life.
Herniated disc:
interior conflict, too much responsibility, feeling devalued, not feeling on top of what is expected of us, projects and ideas not being recognized. The spinal column represents support. A need to be carried, supported, but difficulty or inability to ask for help.
Hiatus hernia:
feeling trapped in being able to express one’s feelings and experiences. Repressing one’s emotions. Wanting to control everything, not allowing yourself to be lead by life but rather controlling it.
Skin problems very often have their origins at a badly managed or, badly experienced conflict of separation by either the mother or the child due to the fear of remaining alone and a lack of communication. The separation is also towards oneself: under appreciation of oneself as opposed to others around us. Paying too much attention to what others might think of us.
Eczema:
- Anxiety, fear of the future,
- Difficulty in expressing oneself.
- Impatience and annoyance at not being able to resolve a conflict.
- Separation, grief or no contact with a loved one.
In children, eczema can result from too rapid a separation or from a difficulty by the mother in accepting that herchild is no longer "in her”.Weaning from the breast or the mother going back to work again and unexpressed guilt,that the child nonetheless senses and somatisizes as a result. Quarrels or tension in the family that the child senses.Insecurity.
Acne:
an indirect way of pushing others away out of fear of being discovered, of showing what one really is, because wethink that we cannot be loved the way we are. Because we are rejected, we create a barrier so that others cannot approach us.
- Refusal to have one’s own image, personality or new appearance.
- Ashamed at the transformation’s taking place in their body.
- Difficulty being alone, refusal to identify with the parent of the same sex.
Psoriasis:
the person is often hyper sensitive and does not fit well in their skin and would like to be someone else. Not feeling recognized, having an identity crisis. Psoriasis is like an arm or with which to defend yourself.
- Need to feel perfect in order to be loved.
- Often a double conflict of separation, either with two different people, or an old non-resolved conflict, which has been reactivated by a new separation situation.
- Feeling belittled or rejected, edgy.
- Protecting oneself from being approached physically, or protecting one’s vulnerability, putting up a barrier.
Sources: books by Lise Bourbeau, Jacques Martel, Claudia Rainville, Philippe Dransart, Philippe Huraux, http://www.huffingtonpost.com.
