Our favorite Après health coach gives us her top reasons to fight that “hangry” feeling.
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If you’re like just about everyone I know right now, all this time at home has you wondering how you’ll keep up with your workout while your favorite gyms, yoga studios, and other exercise emporiums are temporarily closed. And if you take a step back, turn inwards, you might just realize that this might be the perfect time to consider a new type of workout—an exercise that you were always too intimidated to try. Maybe one that tests your abs, puts your core to work, gets your body into a posture you've never even considered, and teaches you how to inhale and exhale through anything...
For me, Pilates is that workout. At a skinny 6’4”, I’d given up hope that I’ll ever touch my toes, “muscle” isn’t really a word people use when describing me, and double-leg stretches sound more like something I'd do before getting out of bed instead of part of a home workout—so learning about Pilates exercises gives me a newfound sense that those goals are actually achievable.
Beginners like me often pronounce it wrong (typically, a variation of “pirates”), and at first glance, the exercise equipment looks like medieval torture devices more apt to draw and quarter me than whip me into shape. (Editor's note: I will confirm this as that is how it appears to me as well.)
The Pilates method doesn’t date back to the Middle Ages, but it is an older methodology, practiced for more than 100 years since its founding by Joseph (you guessed it) Pilates. He called it “Contrology” to denote controlled movements that, when performed properly, can do wonders for your flexibility, tone and build muscle, strengthen inhale and exhale practices, improve core strength, balance, and endurance, and assist with proper posture. It’s now taught and practiced across the globe, with instructors devoting over 500 hours to their certification.
The family of Pilates styles features two main methodologies:
Classical preserves the original method invented by Joseph Pilates—the traditional repertoire, sequencing, and equipment progression. For the purists out there, this is THE way that Pilates was meant to be taught.
Contemporary blends Classical with other disciplines like yoga and fitness training, incorporating modern Pilates equipment as well as props such as foam rollers and balls. This system operates from a thorough understanding of the traditional repertoire of the classical system, supplemented with a modern-day understanding of kinesiology and often more creative, less regimented, forms of movement. As a veteran instructor I know put it, “Think jazz improv rooted in classical music understanding.”
Both Classical and Contemporary Pilates incorporate specialized equipment such as the Reformer, Tower, Cadillac, Arc Barrel, and Wunda Chair. But don’t call them machines! Seasoned Pilates aficionados refer to them as “apparatus,” the term Pilates himself used to describe the unique equipment Pilates requires.
Which style you choose is up to you, but the overall goal is the same: core and abs strength, spinal flexibility, balance, and generally improved health for your entire body and mind.
You don’t need a Pilates Reformer to build abdominal muscles and improve your breathing techniques from your living room, but if you’re new to the discipline, having some expert instruction can go a long way toward making sure you’re doing it right and avoiding injury while getting the core-strengthening exercise you want. Creative businesses are providing a slew of ways for their clients to keep up their fitness routines at home, and many offer video-on-demand and live-streaming classes. You can find them through the Mindbody app or on Mindbody.io—search for terms like “virtual,” “on-demand,” and “live stream.”
Seek out a studio and instructors that are BASI, STOTT, PMA, or otherwise certified, with a comprehensive 500 hour+ certification. They can introduce you to the repertoire in an informed and educated way, one where you can keep your body safe and supported as you come to learn the expansive nature of the system—some call it the “Pilates secret.” There are also lots of Pilates fusion classes out there, which may be a great place to start if you have a yoga background—these classes focus on simpler movements. For those, you'd look for instructors with an AFAA or NASM certification and a Pilates specialization.
You’ll probably need a few key props to start practicing these core exercises at home, such as a mat (usually thicker and larger than a yoga mat), a few light weights, and some resistance bands. As you grow into your practice, you may graduate to more specialized pieces like the magic circle (an exercise ring made of flexible metal or rubber). Also important for Pilates exercises is an open mind, a deep inhale, a fluid exhale, and of course, your glutes.
Grab your props and pull up a video from one of the Pilates studios on the app, or sign up for a live streaming class—and before you can say “dorsiflexion” you’ll be performing single leg stretches, teasers, and pelvic curls in the comfort of your own home. With well-educated instructors that are skilled in teaching mat work (the most advanced form of Pilates), you can start to break down the basic principles of the Pilates system.
Before you can say “dorsiflexion” you’ll be performing single leg stretches, teasers, and pelvic curls in the comfort of your own home.
Trying a new workout at home can be ideal because it builds your confidence and gives you a chance to get the hang of it before showing up to an in-person class. Because, let’s face it—not all of us want to be the fresh face in class, mistaking a Reformer for a rowing machine.
Since 1992, April has been recognized as Stress Awareness Month. It was established to help shed light on the issues behind stress, teach us how to fight it, and create methods to overcome it. While this initiative has existed just shy of three decades, this year it seems particularly important.
With a year under our belts in pandemic mode—a lot of us had to get creative when it came to keeping our cool. On top of that, everyday stresses didn’t just magically disappear during this time either. Just think about it—have you ever been in a situation that was overwhelming? Maybe you’ve had a looming deadline or a to-do list that seems, well...totally un-doable? If you’ve ever felt you were in over your head, please know you’re not alone—you never are. At one time or another, we’ve all been affected by stress—although each person may manifest it differently. Me? I'm definitely a frequent rider on the "hot mess stress express."
There are many ways to help combat stress—some of us seek out support from friends and family, while others find solace in taking up meditation or unwinding with a relaxing yoga class. Whatever helps you find peace, just keep doing you. But also know we have some resources to help you overcome stress whenever the need arises.
Here are some blog posts that are always available to you when you feel a little stressed out:
When in doubt, breathwork expert and sound healer, Shanila Sattar, always has tips to help ground yourself—especially in times of need. In this blog post, she gives you the recipe for incorporating self-love into your daily routine by encouraging us to ask ourselves these questions: How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love? As we all know, self-love defines and redefines itself for everyone over the years, here are a few foundational tips to think about when easing into your self-love journey.
Yoga Nidra, or “yogic sleep,” is a practice that has been around for thousands of years and it aims to restore the mind, body, and soul through deep, guided meditation. The way it works is like the way a power nap helps one feel refreshed during a particularly exhausting day, except you aren’t technically sleeping. I describe it as a long-form of savasana—anywhere from 30 minutes to one hour. (Real talk: savasana is one of the best parts of practicing yoga, am I right?)
TLDR: I learned that I could conquer stress in a matter of minutes with Yoga Nidra.
Are we safe in saying this last year brought up a ton of emotions the likes of which we did not plan for? The good, the bad, the “unprecedented”—our hearts and minds have been taken on a wild rollercoaster ride, and for many of us, our mental health is suffering. With our minds running in thousands of directions, it’s hard to notice our own needs. Yes, our attention to the goings-on of last year is vital but caring for ourselves is as important as ever. Here are some tips from our favorite yoga instructor, Dani Schenone.
Have you been feeling it? The big emotion floating around the last year is the Big Anxiety. Coupled with the stress of what the COVID-19 pandemic has bought for millions of people, disturbed wellness routines, and worry, we have a recipe to create massive damage to ourselves. Adjusting to the new normal, with social distancing practices in place and adapting to precautions and routines, may be the root of even more anxiousness for many as we’re navigating uncharted territories.
If you've got those familiar feelings of stress and anxiety coursing through your body right now, you're definitely not alone. We get it. Times are uncertain, our mental health is taxed, we're doing what we can to reduce stress and anxiety in general, and relaxation has taken a back seat. It’s no secret that stress is proven to weaken our immunity, so now more than ever, it's important to relax, deal with what's happening, and find the coping mechanisms to help you reclaim your mental health and reduce your involvement in stressed moments. Let's deal with stress and anxiety together and see what we can do to reduce them.
Meditation will change your life if you let it. The pace of our modern life is at least ten times what it was just 10 years ago. Technology improved our lives but also created a more frenetic and stressful pace. If we decided to stop, breathe, and become more mindful, we would reduce stress and experience much more enjoyment in each moment of our everyday lives.
There’s always something to worry about. Whether it’s our career, relationships, dating, or trauma, we go through moments that bombard us with negative thoughts that can make us feel anxious and stressed. Our worries may often define our choices, our view of the world, or ourselves. This doesn’t mean they are faults, flaws, or downfalls—we just need to practice managing them in a healthy way, placing deserved value on self-care. Yoga is only one connection. Check out these seven yoga poses that can help your mind and body when you’re experiencing anxiety, depression, or overall stress.
We’re all guilty of our routines and habits running our lives at one point or another. We’re all guilty of being attached to our schedules and our to-do list. We’re all guilty of running on a loop every now and then. As the energies of 2021 continue to shift, we get to ask ourselves the intentions of why and how we are participating in the places we are participating in, the thoughts we are thinking, the habits we are cultivating, and the communities that we are a part of. This intention and mindfulness process can not only shift our own experiences but of those around us as well.
If you have found meditation to be useful in trying times, right now is an incredible time to also try virtual sound baths to receive the deep sound healing benefits. As many of us are processing a variety of emotions as a collective—stress, worry, fear, anxiety, uncertainty—we can start to cause long-term damage to our bodies, especially to our immune and nervous systems. Giving ourselves self-care in a way that is easy, non-intrusive, and simple, can be the perfect way to help your body restore.
These resources aren’t the only thing we have to help you deal with stress—they’re just the tip of the iceberg. In fact, there are tons of classes available to you on the Mindbody app and through Mindbody Flex to help you reignite your calm whenever you’re feeling overwhelmed. And always remember, at the end of the day, your best is always good enough.