Holiday Gift Guide for the Yoga and Pilates Queen!
Holiday Gift Guide for the Yoga and Pilates Queen!
Tis the season to go shopping. Fa lalalala la la lala… I get so excited for Christmas! I just love shopping for my loved ones, especially when I know they are going to love their gift. But there is always that one person who stumps me and I draw a blank. (Most often it’s for mom!) The woman who seems to have everything. If your Yoga and Pilates mom has you stumped this year, here are some amazing gifts any fitness enthusiast will love!
If you’re like me, sometimes you find yourself shopping for you and that’s ok too. If so, I know you are sure to love these items on my list this year.
Natural Jute Yoga Mat Eco-Friendly Non-Toxic Reversible Organic Jute PER
- A MAT YOU CAN FEEL GOOD ABOUT! This mat is eco-friendly, natural, recyclable, vegan and made from organic jute fibre and PER. Designed in Australia, these beautiful mats are free from harmful toxic chemicals like BPA, PVC, heavy metals, and smelly rubbers. Eww ( hello gym mat I’m talking to you) Whether you’re choosing a mat for a gift, or for yourself, you can be assured of the quality Ajna provides is top-notch. Another bonus if you are super into giving back, this company plants a tree for every mat sold.
- It comes with a FREE 100% COTTON CARRIER STRAP. These mats are highly durable, super easy to roll, and lightweight to carry. This strap also doubles as a stretching strap to enhance your practice and Aina also provides a stretching sequence.
- One of my favourite aspects of the Jute mat is how SOFT IT IS ON YOUR SKIN AND JOINTS. It’s dual-layer technology increases functionally and comfort. As well as no-slip backing. Making it great for Pilates or Yoga
- IT’S EASY TO CLEAN AND CARE FOR. Wash your mat by simply wiping down with water or a gentle disinfectant such as eucalyptus or tea tree oil watered down, and hang to dry. I use tea tree essential oil mixed with water and it acts as a disinfectant. It works beautifully.
Lululemon Go Lightly Duffel Bag
- This great looking bag is perfect for commuting from the gym to work or just heading out on a quick weekend vacation. You’re good to go with this durable, roomy duffel.
- Its waterproof fabric is durable and wipes clean with ease.
- Has an expandable pocket for your dirty gym clothes and a phone pocket.
- The heat-resistant pocket for your hair straightener is awesome and my favourite part is laptop storage! This slot has extra padding and fits 15″ laptop.
- Measues 14″ x 15.5″ x 9.5″ . I love this bag!
Ninja Professional Countertop Blender
- I’ve been using this blender for years, super easy to clean and mixes my protein powder perfectly! I even make pop-cycles for my kids with it.
- Ninja Professional Blender with Nutri Ninja Cups has 1100 watts of professional performance power with 3 speeds, pulse, and single-serve functions.
- 72 oz. Total Crushing Pitcher pulverizes ice to snow in seconds for creamy frozen drinks and smoothies.
- Includes two 16 oz. Cups with To-Go Lids that are easy to take on the go. I take mine to -go all the time!
- Dishwasher-safe and BPA-free parts with Single Serve Blade Assembly
Girl, Wash Your Face: Stop Believing the Lies About Who You Are so You Can Become Who You Were Meant to Be
This book written by Rachel Hollis is amazing! A must read and one I can read over and over! It’s sure to lift your spirits and remind you we are all human and imperfect. Reading this book helped me realise being a mom does not mean we have to be perfect and that NO ONE is!
She is super honest and real!
It’s a great read I highly recommend it,
32 Oz Glass Water Bottle With Silicone Sleeve
- TIME MARKED: 1 Liter glass water bottle with time markers to help you monitor and increase your daily water intake!
- MEDIUM WIDTH MOUTH WITH LEAK PROOF STAINLESS STEEL LID: This bottle does not leak.
- REUSABLE, BPA FREE, & NO CHEMICAL TASTES – It’s so much healthier to drink from the glass. I love my glass bottle, a little heavy but I am saving money by not buying water bottles.
- This dishwasher-safe bottle makes for easy cleaning. I did not like how my old stainless steel bottle smelt funny.
De-Stress Essential Oil Set
- Let me just say, I love Edens Gardens and completely trust these oils! I have been using them for nearly two years now.
- Each oil is GC/MS tested to ensure 100% certified pure therapeutic grade quality. No pesticides, herbicides, GMO or additives. All oils stored in temperature controlled rooms, with minimal light, to ensure therapeutic properties are not compromised.
- These oils are the highest quality and offer affordable prices. The reason they can keep their prices so reasonable is that they do not sell wholesale or to stores.
- This is not a direct selling company so you do not need to sign up for recurring purchases. I use these oils daily and LOVE them. I put them on my kiddos as well.
The Pilates Magic Circle
A perfect addition to the mat or reformer workout.
Ideal for inner thighs arms and stomach toning. The ring has a spongy handle for comfort and a steel frame.
This little guy may not look like much but it brings an element to the workout that kicks it up a notch. If you have a home studio. This is a must!
Stott Pilates Reformer SPX Bundle
If you plan on purchasing a reformer for yourself or someone else, the Merrithew home reformer bundle is a great option. This is one of the first Reformers I purchased and loved it.
- It comes with a padded platform extender and adjustable 4-position foot bar and extra-thick foam cushioning
- Includes the reformer box, metal roll-up pole, and 2 workout DVDs (the accessories alone run a few hundred dollars.)
- This Reformers dimensions are: width: 26 inch, length : 96.5 inch ; carriage measures 22 x 38.5 inches (W x L) ; Weight capacity: 250 lb
- It has a sturdy frame and extremely tight springs making for a challenging workout. The only downfall to this Reformer is the distance from the floor. it’s a little low to the round. If you are interested in purchasing a Reformer check “The Best Pilates Reformer for your home gym” on a few others I recommend.
Set of two Cork Yoga Blocks
- Fully slip-resistant to prevent slipping and sliding during use, Peace Yoga blocks are made from high-density cork material for long-lasting durability
- Comes with two wood cork blocks and premium design of your choice.
- You can use the blocks for both Yoga and Pilates practices to elongate and challenge the practice.
- Great for home or bringing your own to the gym.
There you have it! 9 of my top gift ideas for the Yoga or Pilates queen you are sure to love! You can’t go wrong with any of these items. Happy stress-free shopping.
In Strength,
Stephanie
How to become a Pilates Instructor
How to Become A Pilates Instructor!
Are you looking to become a Pilates instructor but don’t know where to start? I decided to cover this topic because I get asked this question more than any other question. So here you go, let’s dig in!
How do I become a Pilates instructor?
First, you need to ask yourself, what do I want to teach? Are you looking to become fully certified in all apparatus or just teach mat classes?
Let’s cover Mat classes for a second.
If you want to teach a Mat class I suggest you go through one of the reputable certifications I have listed below. As a helpful tip, you will learn the exercises and be able to teach after you complete the course, however, Practice, practice, practice! And then take more classes!
The more you can watch and get your hands on a body the better instructor you will become. Of course, this is true with anything. But when it comes to Pilates everybody is different and everyone learns differently so to be able to teach all types of people will give you an advantage.
Take note though, I only suggest doing a Mat only certification” if you are a group fitness instructor and want to add to your resume. It is much harder to get a job if you only have Mat and nothing else. Not to mention, It is extremely hard to make a living on just a mat certification.
What is a fully certified Pilates instructor?
What I mean by this is, all apparatus certified. (The Mat, Reformer, Tower, Cadillac, Barrels, and Ped O pull.) You want to make sure you have signed up for a class that requires at least 500 hours of apprenticeship before you are certified. Why? Because Pilates has so many details, you need the opportunity to see different bodies and how people learn. Anything less will not equip you for true success.
When I first started out, I was bummed my certification took me so long and required 600 hours before I could teach, but I am so thankful now! The knowledge I gained in those hours was priceless and gave me the confidence I needed when just starting out. Not only that, I was offered a teaching job at 3 different studios the day I finished my certification.
Classical or Contemporary what is the difference?
You may not even know what I am talking about but classical or contemporary refers to the style of teaching. I was so lead to the contemporary approach but I choose to become certified in classical. Heres why…
Classical… Creates a system for you! It is closest to Joseph’s original teaching and follows a systematic approach. This style builds on a foundation where a client moves from beginner, intermediate to advanced. The classical method teaches the names and sequence so the client knows what’s next. In the beginning, it is very helpful to have a system to follow. As you grow you will naturally have your own style.
Contemporary… Has more of a dance aspect to it and you are left on your own to build a workout for your client. The contemporary approach adds in more props and variations than Classical. What’s best is up to you. Here is a great article from Pilates Bridge going deeper about the difference.
Getting certified in classical first taught me the foundation of what Joseph was teaching. I wanted to get my hands on all the knowledge I could. After a few years of teaching, I continued my education with some of the contemporary approaches. This allowed me more flexibility in teaching. I love both styles and suggest you start taking classes in both styles to see where you fit in best.
Nationally recognised certification companies.
- Power Pilates- This is a classical program that requires 600 hours of apprenticeship. What I loved about Power Pilates is you do the apprenticeship in-house with the same teacher trainer. I did not have to go to other studios and ask to watch teachers and do hours at different studios. Super beneficial to be able to see the same client grow in their practice. My experience with them was invaluable.
- Basi Stands for Body Arts and Science International. A highly reputable academy. To have the opportunity to learn from Raiel is quite the experience. The man is a legend and an amazing teacher. This academy is one of the most respected. What I like about this program is like Power Pilates the program is taught as a whole not broken up into apparatus. So another great choice if you want to become a strong Pilates instructor. This is a contemporary approach!
- Balance Body This is another one of my favourite programs, balance body is solid in their curriculum. They offer an assessment based certificate of completion. This is a program that allows you to do just Mat levels one and two. Or the Reformer program, however, in order to teach reformer you must complete all levels of the mat, and all levels of the reformer, as well as anatomy and observations hours. So its a little more extensive than Stott’s Reformer only program listed next.
Balance Body also has a comprehensive program I do suggest taking that course if you want to be a full-time instructor.
- Stott A contemporary approach to teaching and is one of the academies that section’s its program into pieces. This allows you to become certified in just reformer and start teaching right away. My suggestion is to go the whole way and get certified in everything though. I do have clients that got certified in just reformer for their own personal knowledge, to better their understanding for their work. In that case, it’s great to be able to do just one class at a time.
- Fletcher Pilates is a classical teacher training certification. It is comprehensive and very similar to Power Pilates method of teaching and requirements. Once you finish this certification expect to be able to be fully equipt with what you need as a teacher. The requirements are strict and the program will take you about 10 months if committing to 600 hours. Very similar to Power Pilates requirements. In order to be considered into the teacher training at Fletcher, you must do at least 30 hours of private instruction with a Fletcher teacher.
- Romana Is classical and to get into the program you will go through an assessment after passing the assessment, you enter phase 1 then 2 then 3. Beginner, intermediate, advanced. Once you have passed all levels you will obtain a certificate of completion. Romana is what the Pilates community calls an Elder. Meaning she worked directly under Joseph Pilates.
PMA stands for Pilates Method Alliance. It is a professional association for Pilates teachers. Once you obtain a certification you can take the PMA exam. Something I recommend doing as soon as you complete your program. Being a PMA teacher makes you more reputable and also helps when the time comes for continuing education. You can also obtain your Personal Liability insurance through them.
Please know there are a ton of master teachers who train under these umbrella companies. Meaning, they are certified master trainers and able to certify you in a private setting. For this reason, I have chosen to stick with the national companies. I am sure I may have missed a few amazing certifying agencies, I just wanted to give you something to work with and tried to stick with ones I have had a personal experience with.
Here are a few I am not as familiar with but felt I needed to include them.
Should I take an online course to become certified?
Here is my thought on that. When it comes to getting certified No! I do not recommend it! If you can fly to a place where a class is being taught I would do that! It is crucial to have the in-person interaction, the opportunity to get feedback and watch how others learn. Another option is to get a group of people together that want to learn and have a Master Trainer come to you!
What is required to maintain your certification?
Continuing education… Every two years you must complete 16 hours of continuing education. Here is the tricky part. Depending on who you get certified through, you will need to go through their continuing education. Sometimes that can be super expensive and hard to find classes. So here is what I recommend. Take the Pilates Method Alliance exam. It is another step but will give you an advantage.
As I said earlier, PMA is an association for Pilates professionals. However, once you pass the exam, you can take continuing education from all of the different methodologies and it will count toward your PMA teacher training certificate. I found it is a lot easier to keep that up to date than it is to find classes in your original training to meet the 16 hours.
Practice, teach and learn….as long as you are working your own body, teaching clients and continuously learning is the best recipe to become an amazing instructor.
Here are some things to think about before you pull the trigger!
- Are you willing to give up job stability for job flexibility?
- Are you ok with working in multiple studios to make ends meet?
- You will have to obtain personal liability insurance and can get that through PMA, or Idea fit.
- Be prepared, the certification will most likely take you 10 months to a year. (For a full comprehensive certification.)
- Do you have the money to invest? Expect to pay at least $3,000.00. That is not including any private session that may be required with the program.
- Are you comfortable speaking in front of small groups? Sometimes class sizes can be as large as 40 people in a Mat class.
My Final Thoughts
Being a Pilates instructor has been amazing these past 10 years. I have helped people completely change their body! It is an extremely rewarding career if you choose it. However, It takes work and dedication, pick the right academy that works with your style and you will have a rewarding career as a Pilates instructor. Don’t letting limiting beliefs hold you back. You can have a career you love, help others and be there for your family. Good luck
XO
Stephanie
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What is the purpose of “The Hundred”?
What is the Purpose of “The Hundred”?
Ever wonder why we do “The Hundred” in Pilates class? I mean it’s confusing, right? How do we breathe? Why are we pumping our arms? Why does my neck hurt? I mean it feels like a terrible exercise right? When I first started teaching I swore I would never do The Hundred! But then I learned the purpose of The Hundred!
I get it, this exercise not only is extremely uncomfortable and seems meaningless, at first! Awkward at best, this exercise is the most dreaded. I hear grumbling in a class all the time when I queue Hundred.
There are three main reasons The Hundred is so fundamental!
First, let’s start with breath…
Let me get this super clear, The breath on the Hundred Is deep inhales and deep exhales. When you inhale, you count to 5 then as you exhale, you count to 5 and complete the exhale. Often it becomes a habit to inhale 5 times as you pump your arms creating what looks like an anxiety attack. And then, of course, proceed to take 5 exhales. (who, who, who, who, who) If this is something you do STOP now!
This exercise is designed to teach you how to eventually breathe while holding in your abdominal muscles and moving vigorously. These elements are what make it so awful and effective. When you pump your breath with the arm movements your most likely missing the idea of holding the abs in and up while breathing. A key component of what makes Pilates so effective.
Second, This is where we learn how to lift our heads correctly.
In a classical setting, The Hundred is the first exercise we learn and it is also how we learn how to correctly lift our head without getting a headache. Have you ever done Pilates and wondered why your neck hurt? Someone probably told you it was the best healing exercise and would take away those ailments.
While that is true, if you do not learn where to lift from it can be counterproductive. So while learning the exercise we tell you to draw the ribs down while lifting from the shoulders letting the head glide up as you gaze through the legs,
Now, if you start with the chin and lift with the head it’s a guarantee that the neck will be stressed and neck pain will arise. So I always suggest if you get tired while performing the exercise to rest the head and lift every so often until the stomach muscles gain more strength and you can hold the position throughout the exercise.
Third, creates better circulation in the body.
Okay, so why are we pumping our arms? Well in simple terms, The Hundred warms you up! It gets the blood pumping and flowing from the toes to the noes. It creates better circulation and preps the body for the exercises that follow.
So this once-dreaded exercise has its purposes and Mr. Joseph Plates knew the benefits of controlling your body while moving. This genius approach helps you to build the foundation properly so you can keep breathing properly, learn adequate form and get moving!
My final thought, keep this exercise in your routine, no matter how advanced you get it’s always challenging!
Good Luck Beauty!
Stephanie
Tighten your postpartum tummy with this one Pilates trick.
Tighten your Postpartum tummy with this one Pilates trick.
Ever wonder why it is so hard to get rid of the extra fat around the stomach after having children? Maybe you even devoured every article and every workout all claiming to shrink your stomach. Maybe someone even told you to try Pilates and you still were frustrated. Well, I’m here to teach you how to tighten your postpartum tummy with this Pilates technique, and how to actually apply it every day.
There is a little-known secret in the Pilates world called ” The Powerhouse” This refers to your core. I’ll explain more in a minute. In the fitness world, you may have heard the term “vacuum technique” They are essentially the same thing. What makes it more effective in Pilates is, we apply the technique through the whole workout, not just a few minutes a day.
So what is the “powerhouse”?
Your powerhouse is the trunk of the body. Shoulders, ribs, abdominals, and pelvis. All of this work together to keep you balanced, strong and in control. Our primary goal in Pilates is to work the Powerhouse! Aka, your postpartum tummy! Often, you will hear the term “Powerhouse in and up” or “pull your abs in and up” and that my dear, is where all the work is. Learn how to do this during your whole workout and you will see success super quick!
How do you actually pull the abs in and up? Especially when you can’t feel them anymore!
Get ready to have your mind blown! Just kidding no stick with me here. The best way to learn this is to lay on your back on the hard floor, (so not your bed) and bend the knees.
Place your hands on the abdominals and take a deep breath.
While breathing in, imagine there is a string in the back of your belly button and you are pulling it to the spine and moving it up your back. It will feel like you are sucking in but you won’t be because you are going to hold this position while you breathe. Also, sucking in completely omits the action of lifting up. The key reason why some do not progress in their practice.
So as you exhale, try your best to keep that belly in and up. When you exhale, if the abs are still in the position you will feel them engage.
Bam! Feel THAT?
While this all sounds super easy on paper, actually applying it is super challenging. Add breathing and moving to the equation and you’re ready to quit…and it’s the first exercise!
I encourage you to try this at home on its own for a few days. Simply apply the above technique and practice for 10 minutes a day. When you feel like you can hold the abs in and up while continuing to breathe, then you are ready to apply it to movement. Feel free to take any of these exercises in this post to practice with. The best Pilates exercises to tighten your mom bum.
Don’t worry if you can’t feel it at first!
All my c-section mammas I’m talking to you. I know you may be thinking, I can’t feel it! Why can’t I feel it and will I ever get my abs back? I know this is so frustrating for you but I assure you, if you keep with this exercise you will soon see a difference. You need to be especially forgiving of your body and yourself. This will take time and consistency is key!
So when you are ready, and can completely understand how to hold your abs in and up and hold them while you breathe, start to do some basic movements and see how the exercise changes.
This is a basic fundamental of Pilates and sadly so many people somehow miss it. Don’t let that be you, make your Pilates workout challenging and successful every time.
My last thought, Ok I have to say it.. you already know this but it’s true. Abs are made in the kitchen so many people have amazing abs hiding under a layer of fat because of their diet. I had this problem for a while because I wasn’t planning meals and was eating what the kiddos were eating. I started using these weekly meal plans and life simply got easier when it came to diet. I am not good at planning healthy meals and this was perfect. I also switched over to this protein powder for my shakes. It’s all organic and plant-based. So no whey or soy super fabulous I don’t feel bloated and its super creamy.
There you have it, the key ingredient to drawing the abs in and not out. Good luck and keep breathing!
Stephanie
Are You in Neutral Pelvis and How to Tell?
Are You In Neutral Pelvis and How to Tell?
So you walk into your favourite Mat class, lay down your mat, and the instructor begins by saying, legs in tabletop and maintain a neutral pelvis.
You think ok I got this I know what that is no problem. However, for some reason, your low abs are not as fatigued as they probably should be and you can’t seem to get rid of the little pooch resting on your abs. Or maybe your low back is slightly uncomfortable. And often times experiencing pain!
These are all signs the body could be overcompensating somewhere. Or structurally it is very difficult for you to stay in the neutral pelvis.
Here are some tips to constantly tell if you are in a neutral pelvis.
- Are your hip bones facing the ceiling? Put your hands on your hips and feel if they are tilting forward or backwards. Adjust accordingly. You want the hip bones parallel to the sky or ceiling. Hint: this is neutral pelvis!
- Is your back Imprinting on the floor or mat? In other words, are you smashing your spine into the floor? (This actually can create a forced posterior tilt, not what we are going for. You want to be able to pull your abs in without tilting the pelvic floor.
- Are the ribs flared to the sky? Meaning back is slightly arching this creates an anterior tilt that can make the back, ache.
OK So What Is Neutral Pelvis?
The simplest explanations are when your spine is in, complete alignment with your body. But what does that mean really?
I like the “soup bowl” analogy when laying on your back with knees bent and feet on the floor, let your pelvic floor rest.
What we are looking at is the pelvic region. If you have a posterior tilt ( Pubic bone tilts toward your nose/ back smashed in the floor) your soup bowl ( pelvic region) will spill into your belly button. If you have anterior tilt (back arches) your soup bowl pours to the floor.
When the pelvis is neutral, the soup bowl will not spill during movement.
Maintaining neutral pelvis is the goal, but sometimes our bodies do not always go along with the program or we are not physically capable.
Here is where the WORK comes in! Neutral Pelvis is one of the basic fundamentals of Pilates. Understanding and consistently reminding ourselves to check if we are in a neutral spine will dramatically change your strength and body structure.
Why you should care if you are in a neutral spine!
Propper allignment ultimately protects the lower back and strengthens the inner core muscles. Once these muscles are stronger, it allows for better control over your blatter, relieves back pain, and gives you control when doing other movements like squats. When done right, we build the muscles to support our internal organs. Women especially after having a baby need to rebuild their pelvic floor.
When we feel too much pressure on the lower back and have blatter trouble, these can be signs our pelvis is weak.
The benefits of a neutral spine!
When in neutral spine, expect to feel the whole abdominal wall while moving. Often, the mommy pooch or beer belly is hard to access and one must physically think about their form in order to dig deep into these muscles.
At first, we have to continuously check in with the abdominals to remind them to pull in and up. Eventually, this position becomes more natural and starts to strengthen the inner core muscles.
You can expect to get your hourglass shape back and feel the body release. Ultimately experiencing less pain in other areas of the body that you may have thought were unrelated.
So how do we accomplish neutral pelvis?
Let’s take the anterior tilt we discussed earlier. If you feel mostly back muscles and no lower abdominals, it’s because you are not in a neutral pelvis. Therefore, only working what is already strong. Your back! I hope that makes sense. The same is true for the posterior tilt when forcing or pressing your back on the floor, you are not changing the structure of the spine to create length, you are furthering the already unbalanced structure. Some may say overcompensating for another pain.
In order to accomplish a neutral pelvis you must consistently ask yourself, Where do I feel this? In my Back? Or in the whole abdominal wall?
This is where mind-body presence comes into practice! If you are interested in how to go deeper with strengthing the mind while doing any movement check out, “How to be more mind-body present while practising Pilates.”
Being mind-body present is the next step and is a building block to your growth and ultimately changing your body.
Once we have gotten the basics of maintaining a neutral pelvis like we talked about here and we are more aware of how to accomplish this, the body becomes more cooperative and progresses.
Our lives should be intentional and so should our movement!
I truly want you to advance in your practice and help you find the body freedom I found with Pilates. I have never been more in control of my headaches and knee injuries in my life. It is truly freeing to know I can move pain-free.
I would love to hear how far along you are in your practice and if you have any questions.
In Strength,
Stephanie
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