How to Identify a Good Pain Verses Bad Pain

How to Identify a Good Pain Verses Bad Pain

by | Jan 19, 2018 | Learning The Basics, Pilates Exercises

How to Identify a Good Pain Verses a Bad Pain

Have you ever been in a fitness class and the instructor says ” come on guys, no pain no gain?”  I absolutely despise this statement. Not only is it old and dated philosophy, but we know it is simply not true. You do not have to experience pain to progress. Some pain you experience in class is a GOOD pain and some are a BAD pain. (Ok, an uncomfortable burn is good actually great but pain not so much.)

Learning to identify and listen to your body is the most important attribute you can obtain when it comes to movement. Through Pilates, I have learned to slow down and analyze my body as I go through the motions. And, as a high energy person, this is super challenging for me.

As a young kid, I messed up my knee in gymnastics. I didn’t pay any attention to it, therefore ignoring the pain. I continued dancing and taking classes that I “pushed through” in my 20’s. I suffered Migraines and daily headaches concluding it was just my new norm until I stumbled upon Pilates.

I tell you this because I know a lot of people that think the pain in the body is just a part of getting old or just what happens when you work out. But I assure you,  MOVEMENT is supposed to make you feel BETTER!

So often we make dangerous decisions by not modifying exercises with the assumption that we can push through the slight pain and it will go away. THIS IS THE BIGGEST MISTAKE YOU CAN MAKE! Sometimes, a slight pain can create great damage. Therefore I urge you to learn the difference between good and bad pain.

 

Why this is important.

 

Well let’s face it, If you have an injury you gain weight, get depressed and lose a part of your life you once enjoyed. Sounds drastic right?  But the reality is THAT IS EXACTLY WHAT HAPPENS!

The pain in your body may be telling you a story that you can rewrite if you listen.

 

So, What is Bad Pain?

Bad pain is something that when you stop doing the movement, the pain stays.  For example, you do a squat and feel an uncomfortable pain in the knee. It may feel stiff, or sharp, around the top or behind the knee. This is generally not a good pain. Completly different than a Muscular pain. I’ll get to that later.

Or you are laying on your back and lift the head in a crunch position. Suddenly, you feel neck pain that is subtly stressed you think maybe I just need to strengthen my neck. While that may be the case, often the abdominals are not engaged enough and the shoulders are not high enough leaving all the pressure sitting in your neck. All your going to get from that is a nice headache.

To fix this problem modify. Try lowering the head for a few reps then lifting again. Build up to keeping the head and shoulders off the ground. ( enough to where the shoulder blades are barely on the ground.)

What is Good Pain?

In Pilates, a good pain is a pain that goes away once you stop the movement. Example, you do a squat and you start to feel fatigue in either your back or front of the legs. It’s burning so you take a rest and the muscle starts to feel as if its melting and the pain goes away.

So here is where it gets sketchy. Sometimes we participate in a movement and it’s hard to differentiate when both the muscle and joint are in pain. So to stay safe I know sounds boring…No matter what, if the pain does not go away once your body is in neutral YOU MUST GO TO A MODIFIED POSITION until you can identify the pain.

There are so many ways we can injure ourselves staying focused on the body will eliminate most injuries.

This is a lot of work on your part but it’s your body!

I know your thinking, really forget this I cant go slow. I have goals here! I need to lose weight, get in shape, look great for summer, get in that dress, or just clear my mind. All fantastic reasons to workout. However, my goal for you is to be able to continue to workout for the long haul. To be able to run with your kids, act like your 30 when you’re near 60. To be able to stay thin and keep moving. To have an abundantly healthy life.

All the things that I’m sure you want too. My last thought for you. Think back to a time when you had the Flu or a terrible cold. I  would put money on, that all you wanted was to get back to your normal life. That is what an injury is like except it takes much longer to heal than a cold or flu.

Remember, in order to build strength and lean out the Pilates way, you must modify until the movement become conscious and can maintain a mind-body connection.

Be Mindful

Stephanie

 

7 Moves to Combat Mommy Bulge for good!

7 Moves to Combat Mommy Bulge for good!

by | Jan 13, 2018 | beginner exercises, Pilates Exercises

7 Moves to Combat Mommy Bulge for Good!

 

Post-baby “Mommy Bulge” or often mistaken “beer belly” is not only embarrassing but hard on the back as well. After having a baby, many women complain of back pain and for a good reason. I know I sure did! We spent hours hunched over, feeding and changing and picking the baby up. Often, we blame normal motherhood duties for our aches and pains. While that may be so, the fact of the matter is, motherhood is messy and not perfect and we forget to pay attention to our daily movements.

mommy tummy

So here are 7 abdominal exercises to do to get you back on track to feeling more energised, stronger and more confident.

These are the exercises I did to get my strength back

Worm up with a Pilates Squat

Squats are the best way to get the body going quickly. After having a baby, the pelvic region needs to obtain its structure again. I call this a Pilates squat because it has to be a well-focused, completely controlled squat. Only going a low as you can without losing your form. In true tradition, the Pilates squat is to go all the way to the floor and back up again. Unfortunately, so many of us can not do this but, this is how our body was meant to move.

The Roll-UP

Oh, how I love the roll-up! Beware, after the little one arrives this exercise seems to be easy until you realise you cant get up. Don’t worry, it will come with ease in a few short days.

Why I love the roll-up, when done correctly, expect to feel it in the entire abdominal wall. Not to mention its an amazing stretch.

Helpful hint: Make sure to pull your abs in and up throughout the exercise.

Leg Circles

Here is an exercise that creates power from the core. A great exercise for just after baby! The goal is to control the leg from the stomach. Check it out.

Alternating Toe Taps

Another core exercise and this one focuses on the movement of the legs while controlling the back. As the legs move, the back will want to pop and it’s your job to make sure the abs control that from happening. You may not think you can feel the abs, but I assure you they will be working especially if you are laser-focused on the spine staying neutral.

Criss Cross

This one is key, because any movement where twisting comes into play, the abs start to reshape into the hourglass look. Not to mention, its important for the external obliques to regain control so the back can get relief. My helpful hint here is to kiss the rib to the hip nit the elbow to the knee. 

 

Swan

This one will stretch the stomach and upper back. Two places we feel pressure after having a baby and the day to day duties they bring. Helpful hint: Keep the shoulders off the ears, try to create a broad chest. It doesn’t matter how high you go but the form is key!

 

Plank/Push-up’s

Plank works the entire body. As moms, we don’t get much time to ourselves so we need an exercise that will give us more bang if you know what I mean. The once hated exercise is now my favourite because it never fails to give me quick results.

 

These exercises are a great way to keep the body strong. They only take a few minutes to do and can be done anywhere. Once you complete the exercises, expect to feel refreshed, energised and ready to take on your mommy day! Remember, every “body” is different and it is your job to listen to yours. Take it slow and modify where necessary. It’s not a race, you’ll get to where you want to go.

Good luck Beauty!

Stephanie

 

 

 

 

 

 

The Best Pilates Reformer to have in your Home Gym.

The Best Pilates Reformer to have in your Home Gym.

by | Dec 7, 2017 | Best Reformers

The Best Pilates Reformer to Have in Your Home Gym!

 

Looking to add a Pilates Reformer for the home gym? Want to be consistent with your workouts without having to go to class? Purchasing a Reformer can be the best decision you can make. Not only is it the best CROSS TRAINER but it is the best work out!

Unfortunately, skimping on a cheap Reformer will ultimately end up in regrets. After many years of teaching and working on different machines, these Reformers have proven to be the best.

Pilates Reformer

Let me be clear, I do like and have purchased other Reformers in the past, but when it comes to being the most versatile, Balanced Body is my top choice.

Why Balance Body?

There are a ton of other beautiful and amazing companies that make Reformers but Balance Body is the most versatile when it comes to fit your specific needs. This article is intended to help you make a decision based on space you may have in the home, a particular look you may be going for and specific structural needs like height.

1) The Allegro 2 Reformer 

Reformer for the home gym

This Pilates Reformer is one of the newer models when it comes to design. There are two main factors that make this Reformer a perfect choice for the home gym.

1) A beautiful sleek look that matches most homes and doesn’t feel industrial.

2) A foot bar that moves along the frame. This feature alone is my primary love for this machine allowing for exercises that are not possible on other Reformers.

3) Soft padding and smooth rails make for a comfortable workout especially if you have injuries you are working through.

Another plus to The Allegro 2 is that if you want to add the tower unit at some time in the future, it’s easy to order and instal. This Reformer also has a choice of being lifted or close to the floor. Again, determining your space in the room and height of the body using the machine.

The Allegro Reformer 

Allegro Reformer

This Reformer has made its way into many studios. Balance Body designed it in a way that makes it easy to use and has a solid construction. I like this model because of the adjustability components. This Reformer can be adjusted for all individuals based on height and hold them comfortably. ( Small or Tall)That is not as common in the traditional Reformers. For example, you would have to purchase another size up if you were a tall person on the Gratz Reformers as well as the Stott Reformers.

This Reformer has many features.

1) It can be closer to the ground, or purchase leg lifts for height. ( I personally do not like Reformers to be close to the ground.) If you want to know more about that you can read My Top 3 Must Haves When Purchasing a Reformer.

2) It fits great in a gym with other equipment because of its sleek metal frame. Sure to match other commercial equipment, it is also comfortable with enough padding to support the joints. Bonus!

3) The foot bar locks in the position, making it easier for someone practising at home alleviating safety issues. It also has the ability to be adjusted for taller individuals.

The Allegro is very popular for home studios that have other equipment and both male and female are using the machine. You have the option to add the tower unit on this model as well.

Studio Reformer

Traditional Studio Reformer

This Reformer has the traditional wood frame. Ideal for the Classically trained student. It has a classic look and is the most similar to what Joe Pilates designed. If not the same! (His design also included the wood handles and leather straps!)  Not all brands still use the leather straps and wood handles. I was originally trained on a Classic Reformer and love that aspect. I suggest this Reformer if you are trained classically due to the flow aspect of the workout. If transitions are important to you and your workout then this is your baby! I do miss that!

This is also a good choice if your home studio has a spa-like feel as well. With this Reformer, you can choose the colour you want the Mat to be. I have seen white, black, and red, but they have options of 9 different colours. So that is a nice option. Take note tho, that if you are not familiar with this piece, the foot bar does not lock in place enabling transitions. Therefore, you need to know about the safety concerns before you start practising.

 

Quick Recap…

If you are looking for a modern design with more functionality the Allegro 2 is a perfect fit. When it comes to height adjustments looking streamless with other equipment the Allegro is your choice. Finally, if you are a more seasoned Pilates enthusiast you may be happier with the traditional studio Reformer. No matter what one you decide, all of these are sturdy and reliable and keep their value. If you ever have to re-sell it. Reformers keep their value better than cars. It’s amazing.

I hope I answered your questions and helped you make an informed decision. You will be so happy you invested in yourself.

Happy Shopping,

Stephanie

P.S. If you end up purchasing a Reformer, check out Pilates anytime for quick workouts on your new machine.


 

Best Gifts for the Pilates Mom!

Best Gifts for the Pilates Mom!

by | Nov 22, 2017 | Pilates Items

The Best Gifts for the Pilates Mom!

Sometimes it’s hard to find gifts for mom especially when she says ” you don’t have to get me anything” ever heard that before? In reality, that just made gift giving even harder. So here are some of the best gifts for the Pilates mom that she will love.

Inspirational Water Bottle

 

I Love this water bottle! It’s a great way to stay motivated and consume all your water. Not to mention it’s super cute! One side of the measurements are labelled for the morning and the other is labelled for the afternoon taking the guesswork out of how much and when to drink your water. Its a perfect gift for anyone looking to up their water intake.

 


 

 

 Cute Pilates Tank  

 

This tank is great for the Mat class! Loose and comfortable and goes with any pant. I love racerbacks when practising due to the loose fit.

 

 

Beyond Yoga Leggings

 

I own many of these leggings and LOVE them! They are super soft and pull you in at the thighs. I personally order down a size so they do not slip down the leg. The soft material makes you feel great while working out and keeps you warm.

 

 

Collagen Peptides

 

This Collagen Peptide is my favourite because it is tasteless, grass fed and you can add it to anything for amazing health benefits. Like your coffee or oatmeal. Collagen is perfect for the Pilates practitioner because it supports the joints and bones. But most importantly, it has been proven to keep you looking and feeling young.

 

 

Muscle Therapy Massage Balls

This is hands down the best gift you could give anyone who suffers from muscle pain. It relieves tension quickly and targets directly to trigger points. This one item, I recommend daily to clients due to the amount of tension looming in their backs, neck, and feet.

 

 

Amazfit Moonbeam Activity + Sleep Tracker

 

This cute and stylish fitness tracker is lightweight and tracks sleep quality as well as activity. It tracks steps, calories burned, and distance travelled. This elegant bracelet can even send alerts for incoming calls and alarms.

 
Stott Pilates Mat

 

These are some of the best mats out there. Specifically designed for Pilates, it is thick enough to support the spine and pressure points. I also like this mat because unlike most thick fitness mats, it doesn’t slip.

 

Supreme Toning Tower w/ Pilates + Barre

This semi- tower unit is perfect for the home gym, especially if you do not have much space. This is the perfect gift due to its versatility as well as easy folding for storage. Not many Pilates equipment do that! This tower also has a place for an at home Barre class. Win-Win!

 

 

 

Pilates Fitness Circle

Also called the Magic Circle, the fitness ring is a must-have if you practice Pilates at home. It adds a perfect amount of challenge to the practice. With this ring alone, you can tone arms, legs, back and of course abdominals.

The Anit-Inflamitory cookbook

 This book is on my list. I do not actually own it yet, however, I will be ordering it soon. No Pilates queen can be lean without the proper diet.

I hope you found this list to be helpful. The prices range from $10 to $250. I did not include prices because most of these items are on sale right now within these links. Happy Shopping and Good luck to you.

 

Stephanie

 

 

 

 

 

 

 

How to Alleviate Pain During Plank!

How to Alleviate Pain During Plank!

by | Sep 5, 2017 | Healing Exercises, Pilates Exercises

How to alleviate pain during plank!

It seems as though the plank has been creeping into all forms of fitness these days. It’s not just practised in the Yoga and Pilates studios anymore and for a good reason! It’s challenging and it works! However, way too many people are experiencing pain during their plank.

I used to be one of those people, leaning into my shoulders, sinking my hips, holding my breath. Sound familiar? It wasn’t until I was deep in my practice that I truly learned how to do it correctly.

The Plank is an exercise all my clients dread at one point or another and it doesn’t have to be.

It’s no joke when done correctly it challenges the entire body.  It not only builds strength but requires it as well. Injuries often occur during the plank due to lack of strength and improper form. Here are a few ways to alleviate pain so you can progress and not get injured.

First, why is it so hard?

Plank literally challenges your entire body, from the head to the toes. So, it’s easy to overcompensate when strength is being built.

In the larger class setting, I commonly see clients “push through plank” in other words, they don’t want anyone seeing them do the “modified” position. So… off they go to holding a plank that is stressing their neck, inflicting pain in the wrists, crunching the shoulders, compressing the lower back and not even engaging the abs.

That is, of course, an extreme case. Many people know how to do plank and are even in the right form. But they may still be experiencing some pain and are confused as to why.

So in an effort to help you progress and develop an empowering amount of strength, I invite you to

“Rate your plank“.

Step 1: Rate your Plank

 

Take a picture of yourself holding the best plank you can do. (Or have someone take it for you)

Next… look at the image with unbiased eyes. We will analyze the plank in stages.

 

Ok, so you have taken the picture, now what?

 

Let’s start with the head and work our way down the body. We first analyze the arms.

Kathy Grant ( an amazing Pilates Instructor) taught the Key Hole Arm. She had the analogy of when you put the key into the lock, you turn it to the right, moving the shoulder away from the ear. This holds the shoulder down creating a naturally long neck. Do the same with the left arm and you should be in proper alignment in the upper body.

 

Ribs and Shoulders

 

When looking down the body, what is happening between the shoulder blades in the upper back area? Sometimes this is a structural/ spinal situation where the spine naturally is Kyphotic ( where it appears to be rounded) and sometimes we are pushing so much in our arms that we are creating this rounding effect in the back.

To fix this, activate the triceps more and relax the upper back into the ribs. Allowing the lats ( sides of your back) to stabilize you. When doing this, the body will be fully supported in the upper body.

Never force anything! If you practice this alignment you will not have to be forceful.

pilates plank

 

Core

In Pilates, when we talk about core, we are looking at the entire pelvic region on up to the shoulder blades

Same goes for the plank. Let’s make our way down the body and start to look at the pubic bone or tailbone and see what way they are pointing. If the pubic bone is tucked toward the abdomen… Way to go!!! Good Job, you are protecting the back!

If not, think of it as a seat belt.  Try to connect the pubic bone to the belly button. This will turn the tailbone down, away from the ceiling creating a greater connection in the core.

plank

Feet or Knees

 

Take a look at the feet if you are in a traditional plank. A trick to keep the power in the entire body instead of sections is to press the heels of the feet together activating the inner thighs. Try to keep the weight even on the balls of the feet and wrists. Same goes if you are in the modification, (on your knees).

 

So… What’s your rank? How did you do?

Remember, the plank is an exercise we work on continuously. It is a mind-body exercise. We have to pay attention to details in plank so we do not experience pain in the wrists, neck, shoulders,  knees, or back. Plank is one of the most effective ways to develop internal strength quickly.

Now that you have rated your plank, think about where you were overcompensating.

Now that you know where you are in terms of form, The next step is to find out why your form is this way and how to fix it.

If you are happy with the results, the next step is to challenge yourself with balancing with a leg or arm up, without altering the position.

Good luck and keep rating your plank!

 

Stephanie 

Plank

 

 

Top 3 Must Have’s When Purchasing a Reformer

Top 3 Must Have’s When Purchasing a Reformer

by | Jul 7, 2017 | Pilates Exercises

Top 3 Must-haves When Purchasing a Reformer

Have you been going to a studio for some time now and thinking about taking the plunge? Purchasing a Reformer for your home can be one of the best investments you can make. For many of my clients going to the local studio was getting expensive and sometimes their favourite class would be booked making it hard to get in at the desired time.

So the question kept coming up. What reformer should I buy? 

“I’m so confused, what is the difference between the wood frames and the metal frames.” I get this all the time…. THEY ALL ARE THE SAME. The look may be different but they perform the same tasks.

The WOOD frames are the original Joseph Pilates Reformers. They generally come with leather straps and wood handles. A very classic design allows for easy flow in the workout. Minimizing having to stop to adjust equipment.

The METAL frames are great for the Athlete. Usually, they have more length adjustments allowing for taller individuals.

I absolutely have found a love for every brand because they all provide benefits in different ways. For the average person looking to make this investment, you need to look for these 3 things.

Height

The inches off the floor is a must, it needs to be high enough to maintain ease of getting on and off the apparatus. With all the back pain and knee pain, people are experiencing these days. You will never get on if it is too difficult to get back up.

My first home Reformer was the Stott Spx home package pictured below. I paid $2600.00 and loved the equipment not to mention it came with everything. (A great price for my first studio) However, some of my clients felt uncomfortable with it being so low to the ground. I ended up selling this piece for almost what I paid for it. They hold their value better than a car! Anyway, I purchased another brand that was higher and we all were much happier.

Stott is a great option and they do make a taller reformer. This reformer is perfect if you are on a budget and getting up off the floor is not a problem for you. Balance Body actually sells the legs that convert the Reformers to a taller height. So that is also an option.

 

Springs

When purchasing a Reformer, make sure you have the option to pick your springs or at least be able to. Your springs will be tight at first and you will want to be able to adjust to your ability. I recommend a quarter spring, (usually yellow) a half tension spring, (usually blue) and 2 to 3 full tension springs. (Red)

This may seem like no big deal to you but every day is different in the inner-strength world and being able to adjust the tension by a hair can make the world of difference especially if you are recovering from a minor injury or just had a baby.

Another thought, more children are doing Pilates now and the harder tensions are not good for growing spines.

Smooth Rails

This may sound crazy, but some Reformers trap dirt in the rails more quickly than others. Making for a more annoying day of having to constantly clean the wheels and rails. You want the most smooth ride as you glide through your workout. Not to mention it breaks down the wheels quickly.

I recommend just about anything from Balanced Body or Gratz. Stott is a great Reformer as well however, I have run into issues with height and lint getting trapped in the rails. My two Favorite home reformers are the Allegro R 2 and the Allegro Reformer.

 

Hope this helps when making your decision. If you want to compare my recommendations side by side check out my products page on this site.

In Strength,

Stephanie

 

***DISCLOSURE: I may be an affiliate for some of the products that I recommend on my blog. If you purchase those items through my links I will earn a small commission. You will NOT pay more when buying a product through my link. When you do order through my link, it helps me to continue to keep this blog up and running.  My sincerest thanks in advance for your support!

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