Present

Pilates is a “mind-body” workout. Which is s fancy term for paying attention.  Being present in your body, breath and movements.

It’s not meant to be a presentation. I’ve cringed many times hearing teachers cue clients to “make it pretty!” like they’re practicing for a recital! Instagram is full of gorgeous and thin and very toned women doing extremely advanced fancy exercises that many people will be simultaneously in admiration of and intimidated by. It breaks my heart because for me Pilates is truly accessible to anyone who wants to use their body better and be more mindful in movement. It’s not important to be able to hang upside down in the splits!  It is important to be able to do life tasks free from restriction and pain.  If you build up to that advanced stuff, great!  But if you can work all day without back pain and do your hobbies with ease and joy that goes a lot further in quality of life.

Pilates often makes some huge promises. I try to avoid feeding that fire. I know what it’s done for me and my countless clients but I can’t promise anyone specific results. I can promise that if you commit to the practice it will yield results, but those vary because people vary. I’ve only had a handful of people over my 24 years who didn’t find it helpful and discontinued, but in each case they were not open, not present in the work.

Pilates is not magic. It’s work. Wonderful work but work just the same. You might get some benefit just showing up, with consistency, mindlessly going through the motions, phoning it in, if you will. But those benefits are far greater if you are present. If you really engage your attention, which is just as important as engaging your muscles!

As life gets more fast paced and attention spans are divided and dwindling, being present in your body for an hour is one of the greatest gifts you can give yourself. The benefits of that alone will filter into all the other hours of your week. It’s almost like magic! But it’s really just very practical work. A healthy balance of movement and meditation that can transform your life. Having a “flat stomach” is a pretty inconsequential goal when you realize that you can improve the quality of your life.

You don’t have to look perfect.  You don’t have to move perfectly. You don’t have to achieve perfect mental focus. But if you show up consistently and do the work while being as present as you can the results will come. I don’t promise a flat stomach but I will say that it is very likely that you will reap many greater benefits that reach far beyond vanity.

And being more present is a gift that keeps on giving!

A pain in the neck

I’ve always been pretty obsessed with my spine. It’s the coolest thing I own!  And I’ve always thought of my neck and head as part of my spine, and how to keep them aligned with the whole spine. In gymnastics this is vital. Everything must be aligned for those skills to work, and avoid breaking your neck! In dance the same thing applies but it’s also an issue of how the body looks, the “line”.  But I’ve always focused on good neck and head alignment. And Pilates is very much in line with this. But a lot of other fitness seems to ignore the issue.

I see people looking at their alignment, which almost always involves looking down or over to a mirror and causes the head and neck to misalign.   That’s fine for a brief moment but doing it over and over and the neck and head don’t maintain proper alignment which affects the whole body. Looking into a mirror constantly to “check your form” also keeps you from staying present in your body’s sensations and building your awareness of your body space aka proprioception. And what you look like isn’t what exercise is for, it’s how your body feels and moves and works that’s really important. A mirror can be a tool but when it becomes a crutch it really detracts from your benefits.

We are facing a real crisis for neck health, which affects our spinal health and nervous system greatly. “Text neck” is a real thing. Bending over a computer or phone creates real problems for the whole spine that go beyond aesthetics and “bad posture”. Bending the head forward repeatedly weakens the neck and also affects the spinal cord, which can narrow and impinge the nerves to the arms. And using your arms is pretty important!

Pilates includes exercises that strengthen the neck and the muscles of the back, including deep spinal muscles. And the position of the head and neck is a big focus in all movements, helping you maintain good alignment through your whole spine as you go through your day and activities.

Even if you don’t do Pilates you can still add the awareness of keeping your head and neck in alignment as you exercise. Even just walking with awareness of alignment is extremely beneficial. If your workouts continually leave your neck tight or painful you might want to reconsider if it’s really something you want to continue. A “tight” body isn’t necessarily a functional one.

Laying on the floor is a great way to let the spine align and relax.  Standing with your feet and back flat to the wall is a good way to find a “stacked up” alignment, you might find that your head doesn’t naturally meet the wall, it’s forward. You can gently draw your head back towards to wall, being aware of keeping the neck long in the back and the front, keeping your chin from lifting or dropping. You might not get your head all the way to the wall, it shouldn’t be strained and you should be able to talk and swallow easily.  This exercise is great to do daily and with practice you’ll get better at knowing how to keep your neck and head aligned with your spine.

And having a well aligned spine is far more important for functional fitness and longevity than a “6 pack” or “tight powerhouse”!

“Summer” body

I’ve been inundated with posts about “summer body” exercises lately.  But we don’t have a “summer” body.  We have a body that we use all year.  One body that is our lifelong vehicle.  And most fitness is focused on what it looks like. But is that really what’s important?  Is a beautiful car that doesn’t run have more value then one that actually runs?

We only have one body. I’ve had clients who had abused their bodies in the name of “fitness” and they all wished they could get that list cartilage in their knees back. They were very grateful for Pilates giving them good exercise that supported their joints and kept them able to move. Our bodies are made to move. What it looks like is really secondary at best.

I wish more people could value their bodies abilities more than its looks.  I’ve worked with many people who looked “in shape” but couldn’t sit or walk without pain. They didn’t have the ability to move through life well. Many were fixated on workouts that were hurting them. But what good is a “summer body” if you are unable to use it, to enjoy life in?

Any exercise program can be beneficial when it focuses on functional movement more than creating a “look”. Pilates isn’t magic. But it is a well balanced system that takes the body through all of the ranges of motion that our body can do. It’s not hard on the joints.  It’s adaptable to every bodies level of ability. You don’t need to be “fit” to begin.

My favorite people to work with aren’t the athletes, they are the couch potatoes!  The ones who haven’t been active, never liked exercise. I get so much satisfaction from helping regular people discover movement. Feel strong and flexible and capable. Learn that exercise can make you feel better, in your whole life.

So remember, if you’re killing your self for that “summer body” you might want to rethink.  You’ll need that body in the winter. In the coming years, decades. That body will be your only vehicle for the rest of your life. Keeping it in good working order will pay off far more than binging on barre classes because swimsuits are on sale.

Practice makes possible

“Practice makes perfect” is a phrase we’ve all heard. But really practice makes possible is more accurate. Perfect isn’t really a thing. After practicing Pilates for 30 years I’m not perfect at any of the exercises but I’ve gotten quite proficient. The exercises are possible for me, through practice. I practice so I can continue to practice. What is possible for my body is always in flux. Because a body is never “perfect”, and maybe if we let go of that goal we can get back to focusing on what’s possible.

 

A few years ago I wound up having to find a job outside my comfort zone of teaching Pilates. I had my life fall apart beneath my feet and had to scramble to survive. I found a job teaching kids gymnastics, something I’ve done here and there since my own days doing gymnastics. With the repetitive actions of spotting kids, many of whom were my size, I wound up getting injured but had to continue anyway.  I was also cleaning houses to make ends meet. A year of this led to a very damaged shoulder, I couldn’t use my right arm without pain. Once I miraculously found my way back to teaching Pilates I was very grateful but also still struggling. My shoulder didn’t get better once I stopped teaching gymnastics. Fortunately I had my Pilates knowledge to guide me in rehabbing myself, but it was a very long process. My range of motion was extremely limited. Many exercises were not remotely possible. Through careful work I began to get stronger and gain range of motion back but then one day it reverted back to a very high level of pain and tightness. I had to reevaluate my approach. All my gentle strength training and mindful range of motion work was not moving my progress forward. I listened to my body, which was crying out “stop!”.  After some time of total rest it finally began to feel better. I returned to strength work and it felt good. My joint stability and mobility returned. Now I’m still dealing with some residual tendonitis in the elbow but it’s slowly calming down. My arm finally feels and functions as an arm again, not a broken wing I’m protecting all the time!

 

At some point in all this I thought that I would never get back to functionality. I didn’t give a shit about having a “perfect” shoulder! I just wanted to be able use my arm. As I continue to practice Pilates I can see the progress my shoulder is making but I’m not striving for anything other than continuing to be able to use my arm. I’m bringing this attitude to my workouts, being grateful for the practice itself and for what my body is capable of, imperfections and all.

 

When a fitness routine is more concerned with making the body look perfect it negates the importance of a body that works well. And if the focus becomes too much about moving perfectly it can create tension and stress and a never-ending thought process of “I’m not doing this right” and none of that is conducive to health or fitness. By focusing on the practice rather than perfection you have space. Space to be where you are and get where you want to be, with patience. Pushing harder might not get you there faster. Sometimes you have to take some steps back.

 

Progress isn’t always a straight line. But the practice will lead you to more possibility if you keep practicing. And possibility is far more useful than perfection!

The cult of “core”

 

“Power core!”

“Killer core!”

“Sculpt your core!”

 

The fitness world has jumped on the “core”bandwagon. And Pilates is often misconstrued as a “killer core workout”. People want to be “ripped” and “shredded”, which sounds quite violent! And people aren’t clumps of clay, to be “sculpted”! A “six pack” is not the physical manifestation of physical enlightenment.

The abdominal muscles are not a cure all. The idea that you “need a strong core for your back” is not really accurate. You need a strong back for your back! And you need a strong body for your whole body. And Pilates is for your whole body.

Most of us are spending a lot of time flexing our bodies forward. Like over a computer, phone, or any other number of tasks. The abdominals flex us forward. So spending another hour flexing your spine forward to “blast your abs!” is perhaps not the best idea, if a balanced and functional body is what you want.

I see workouts such as “gymnast ab routine” and “ballet dancer workout” advertised all the time. Those are great, if you are a gymnast or dancer. If you work 40+hours a week at a desk it might not be the most appropriate use of your time. It might not be the most beneficial for your posture. It might not cure your chronic back/neck/shoulder pain, no matter how many “crunches” you may do.

What will improve your posture and help you get out of pain is a balanced diet of movement. When exercises are so hyper focused on just one muscle group they don’t relate to how the body actually works. While it’s helpful to isolate muscle groups for specific reasons (i.e rehab, sports training) the body works as a whole and movements are made up of many groups of muscles working together. When you work the body with movement you get a body that moves well.

I’d like to kill the myth that Pilates will give you a “dancer’s body”. Nope. You know how you get a dancer’s body? Be a dancer. Train hours a day for years on end. You will develop a dancer’s body because you’ve danced and trained and the body responds to demand.  And that takes years. And it’s not really about the “look”, that isn’t want makes a good dancer. A good dancer can move.

You don’t need a “dancer’s” body. You need your body to do what you do in your life. You don’t need  “6 pack” abs. Gymnasts get those 6 packs because they need them. To basically fly and not break upon landing! The athletes you see in the ads promising “6 pack abs in 20 minutes a day!” did not get the abs they have in 20 minutes a day! Our bodies are capable of amazing things but if you just want to develop functional fitness you don’t need to train like a maniac. That “insanity” workout is insane!

Pilates is so beneficial because it takes the body through all the ranges of motion a body does. It starts with simple movements and builds to more complex movements as you get more capable. The beauty of Pilates is that you can start at any level of function or “fitness”. If you haven’t been active for years you will not be expected to workout like a professional athlete training for triathlon! If you’ve been having some nagging back pain for months you don’t need to do a “killer core” workout. Gentle movements done with mindfulness go a long way.  

The spine gets overlooked in fitness. But it’s the spine that’s really our bodies “core”. I see ab work as spine work. We move the spine and the abs do their job, sometimes moving, sometimes stabilizing, often a coordinated combination of the two. Doing tons of “crunches” will leave the spine wanting to curl forward. Moving the spine mindfully will give you balanced and 3 dimensional strength, supporting both healthy posture and functional movement. Because we actually want to be able to use these bodies to move, right?

 

Unless you’re just looking to “get ripped” and pose for photos to rack up likes. If that’s the case, then by all means…crunch away.

So, you think you know what Pilates is?

“Oh, Pilates is just stretching.”

“Pilates, that’s for your core, right?”

“Pilates is just for women/dancers/athletes/rich ladies/actresses”

“I’ll try Pilates once I’m in better shape.”

“Pilates is too easy.”

“Pilates is too hard.”

When I first heard of Pilates it was 1989. I’d had a reconstructive knee surgery and I was lucky enough to be prescribed both Physical Therapy & Pilates. There was a Dance Medicine Dept. at St. Francis Hospital in San Francisco. It was an amazing experience that was invaluable to my recovery.

When I began teaching Pilates in 1995 it was still pretty obscure. I’d tell people what I did and they’d say “You teach karate?” or “What’s that?”. Eventually Madonna did Pilates and Vogue magazine had a big feature on it and it began creeping toward being subsumed into the greater fitness industry, for better and worse.

Now most people have heard of Pilates and think they know what it is. But the Pilates community itself is quite divided and even teachers can’t agree on what Pilates is. There is a spectrum running from “Classical” to “Contemporary” and many a heated debate can be found about who’s not doing the “real” Pilates. But I am not going to get into that.

I’m merely going to give my 2 cents worth on the burning question

“What is Pilates?”

 

Pilates is a method of exercise. It is not specifically for the core, it is for the whole body. A system designed to produce uniform muscle development, improve posture, breathing, coordination and balance. It’s exercise. For your whole body. It is also a “mindful” practice that promotes “mind-body connection” which just means you pay attention to your movements and breath as opposed to mindlessly doing repetitions or watching the tv while you climb stairs to nowhere for 45 minutes. By focusing your attention on your alignment and movement patterns while doing exercise you build body awareness. This awareness helps you take the benefits into daily life. People often say they are standing taller, sitting up instead of slouching in their chair. Daily tasks become easier. Back pain doesn’t occur after long hours at a desk. Spending a few hours gardening doesn’t lead to back pain and cramping leg muscles anymore.

Pilates is a practice. It’s not a spiritual practice like Yoga or Meditation. It is physical practice of mindful movement. With practice it will make you stronger, more flexible. Your range of motion will improve, as will your balance and coordination. These benefits will help you do Pilates with more ease and also translate into using your body with more ease in your life. Picking up heavy things. Getting down to the floor and back up again. Normal life things. Whatever those might be for you.

Pilates isn’t really about creating a visual result on the body. It is about creating a deep change in the body. What a body looks like will change with consistent exercise but it is a result, not the goal!  Pilates is an organized method of movement. Our  bodies are designed to move. If you have a body that moves, you need to move it. “Use it or lose it” really is true and much of what people think of as the inevitable consequences of aging are often due to lack of movement. If you stop doing certain movements you will lose those abilities over time. If you continue to move your body in healthy ways your chances of maintaining your physical abilities is much higher.  The body does change with age but falling apart is not inevitable!

 

While Pilates is great for dancers yet  it is also perfect for anyone who has a sedentary job. If you work 40+ hours a week at a desk or doing any kind of repetitive tasks Pilates is for you. The creator of Pilates, Joe, saw his method as the antidote to the sedentary lifestyle he saw becoming more prevalent in the 1930’s. What he saw coming back then has  definitely come to pass. And there is now a huge fitness industry which is primarily focused on looking a certain way. And much of the Pilates world caters to that. And that keeps many people away from Pilates. But I’m here to tell you, Pilates is for you. If you want to be more comfortable and capable in your body, Pilates is for you.

I’ve seen astonishing changes occur for people with consistent Pilates practice. With only one or two hour long sessions per week you can reap huge benefits. If you  are unable to do ongoing private sessions in a studio it’s possible to do a session or two to learn a home routine of exercises specifically for you that will give you the benefits and allow you to be self sufficient. Having a teacher working with you individually is invaluable, no video can replace a skilled human having their eyes on you and creating a program just for your body.  Group classes can be wonderful but if you’ve been doing them and feel like you’re struggling, have plateaued in progress or just have not benefited as fully as you’d like a single private session can really go a long way. With some personal insight into which exercises and cues you need your personal practice can become transformative instead of routine.

 

I started writing this post hoping to put Pilates into a nutshell. And it’s no nutshell. I apologize. I will continue my efforts to write clearly and concisely about this subject. I’m hoping that this longer-than-I-planned-on explanation sheds some light on the topic. My deepest desire for this blog is to demystify Pilates, to remove its layers of intimidation and really show it for what it is…

beneficial exercise that can help absolutely anyone and everyone with a body that moves.

 

Movement

I’ve been looking at some other fitness blogs.  It’s a lot of “lose weight!” & “get toned!”. And of course “bikini body”!

There is not much about movement. And that’s what exercise is.  Movement. We need strength and flexibility so we can move. Unless you just want to pose for pics and rack up likes.

I’m against the current anti-aging trend.  Aging is part of life. I want to stay focused on aging well. Not stopping age, which isn’t possible except through death!  Aging well involves moving. Moving the body to stay able bodied, whatever that means for each individual. We’ve all got limitations but if we keep moving we can increase our abilities or at least maintain what we have.

Having a 6 pack or “cut” triceps won’t make you more able to move through life. Being thin and “ripped” doesn’t mean you are moving well. And if movement mechanics are poor injury is inevitable.  And the funny thing is that if you move well your body will develop in a more functional and balanced way.

Pilates is movement with a focus on balanced strength, flexibility and awareness. It doesn’t need to be “pretty”, “perfect” or “graceful”. It just needs to practiced consistently with awareness.

Ive fallen prey to the cult of perfect movement. I’ve got the eye of an Olympic gymnastics judge. I see everything. And I’m great at helping clients correct all those little things.  But I’ve been realizing that it can be crippling to over focus. People get fixated on doing it right. Being perfect. I’ve been taking a new approach and trying to let people move with freedom. Bringing awareness to what’s most important but letting go of micromanaging every nuance.  Letting breath and movement be enough. Trying to make it about the doing, not some goal of perfect performance. I’m finding joy in my own workouts and I think my clients are having more ease and enjoyment in their sessions.

Many many fitness methods are of great value. But if there’s no focus on building functional movement patterns and it’s all about the “burn” the calories burned and “toning”, “squeezing” and “tightening” it might not actually serve a body that will move well.

I want joints that will still be in good working order as I age. A spine that can both stand tall and bend well as I move through life. I want to be able to do all the tasks I have to do and also do fun things like dance and play.  Crawl on the sidewalk to pet cats I meet on the street. Arms that can lift the groceries and change the lightbulbs.

Of course we all want to look good. But I’ve seen too many people who are working out in a way that makes them look “good” but feel awful. Getting injured over and over.  Feeling constant joint pain in the class but continuing anyway, thinking if they do more they will get better.

Exercise isn’t always comfortable.  Challenging our bodies does cause some discomfort, physically and mentally. But if it’s causing pain that is a sign that it’s not good. If your muscles are getting toned but your joints are hurting you might want to rethink what your doing. Our bodies are supposed to be hard and tight. Muscle at rest should be somewhat soft. A muscle that can’t relax is not healthy or functional.

Thankfully there are many people who are doing fitness for functional movement. It might not be “sexy” but it’ll keep you moving in a way that will support your life.

And at the end of the day would you rather look “good” or function well?  If you’re a living breathing person function is key. If you’re a doll on a shelf maybe looking good is all you need.

I know which one I choose.  I’ve looked “great” and been in serious pain. It sucked. Now, at 46 I don’t look as good but I can do the things I need to and most of I want to do.

I’m not perfect. But I’m still moving. And I’ll keep on moving and aging and breathing. And try every moment to accept my imperfections and be grateful for my abilities.

We are all works in progress. Be kind to yourself. And keep moving.

Perfect is a lie

You don’t need a “perfect” body. The body is a changing ever evolving thing.  Perfection is not really attainable but practice makes us capable, functional and present to ourselves.

There is no “Pilates body”. Your body can do Pilates, and voila! Pilates body.

Being thin and toned doesn’t Mean you are healthy, happy or functionally fit. So many of the people we see who “look perfect” are harming themselves to look like that.  Over exercising. Under eating. Stressed out and constantly worrying about calories and reps. That isn’t health or fitness.

Pilates was developed to help people have ability with their body. To do life with ease. To be strong and flexible enough to meet physical challenges. To challenge the body to perform better for life. Not for photos and a number on a scale or a clothing tag.

What I see in the marketing is largely focused on getting a “look”. And as someone who was a pretty fit person who was plagued by pain and injuries from gymnastics and dance training, looking fit didn’t help me when sciatica was debilitating.  When my shoulder froze up overnight. Those “cut” triceps didn’t help.

What did help me was practicing Pilates and retraining my body to move well. Challenging myself but gently. Patiently. With my goal being feeling better.  Not going for any burn or trying to tighten up something.

It’s nice to look good, sure.  But it’s so much better to feel good. To be capable of moving without pain. And with continued practice this is  possible. But it’s never perfect.

Striving to be perfect is a sure fire way to be miserable. Working to be capable is a winning game at every stage. Start where you are. Respect your body. Challenge yourself but don’t beat yourself up with exercising because “swimsuit season” is coming.

I want to present Pilates in a way that works for everyone and intimidates no one. It’s just good exercise. And it’s hard work but it feels good. Fitness does not need to be brutal to work. Pilates can be a way to play with your physical possibilities and potential.

You do not have to go to war with your own body. No one wins.