A space for movement, reflection, and healthy living.
April 1, 2024
Spring Steps
As the days get longer and warmer, I’m challenging us to incorporate even more daily movement into our lives. Does that mean more Pilates? It could! But life is busy, and what I’m really striving for is more time moving vs sitting, and building healthy movement habits into everyday life. Focusing on increasing daily step count is a great way to increase overall physical activity, boost mood and increase resting metabolic rate.
Easy, Practical Tips to Increase Step Count:
Pick a goal number and build it into your workday. Most healthcare professionals suggest 7k - 10k steps per day (about 3-5 miles.)
7,500 steps equates to three 30 minute walks or six 15 minute walks. Dog walkers likely get this much movement in smaller bursts. Not a dog owner? Try the following:
Drivers: Park your car extra far away and build in a little extra “commute” time.
City Dwellers: Get off one stop early and walk yourself home.
You don’t need to buy any extra wearable tech! Your health app on your phone will give you a rough estimate.
Set timers on your phone to check in throughout the day.
Consistency is key! Don’t let yourself fall off if you miss a day. Remember some movement is better than none.
Step by step (if you will,) move by move, you're achieving your goals one day at a time!
RECIPES
June 16, 2023
Movement Do’s and Don’ts for Pre/Postnatal
A comprehensive guide for moving your body in the months leading up to and and after delivery. You are strong, you are resilient AND your body is changing every day. Let me help you cut through the noise and explain how to safely strengthen and support your body with a focus on education, so you can confidently challenge yourself at every stage of your journey.
THOUGHT OF THE WEEK
April 1, 2024
As we welcome the vibrant energy of spring, I’m giving my favorite breakfast smoothie a glow up! The goal is to start the day with hydration, nutrients, enough protein and healthy fat to stay full for hours, all while incorporating the light, fresh ingredients of spring! This one has got it all..the goodness of spinach, the zing of ginger, and the low-sugar sweetness of strawberries, all blended together with protein powder for that extra boost.
Benefits of Protein?: Protein supports muscle repair, recovery, and growth and including an adequate amount of protein in your diet helps maintain lean muscle mass, improves strength and endurance. It’s best to spread protein ingestion throughout the day, so I aim to get 20-30 grams in at every meal. Adding a scoop of pea protein (20g) and collagen peptides (10g) to my smoothies helps me get a healthy dose in first thing in the am, and keeps me feeling full for longer.
Refreshing Spring Smoothie
LIFESTYLE
April 1, 2024
The Power Trio: pelvic floor, core + inner thighs
We’re coming off a month of pelvic floor focus, and now we get to integrate our knowledge into our Pilates practice. The key to this integration is understanding the interconnectedness of pelvic floor muscles to the inner thighs, and lower abdominals. Using these three muscle groups in unison can deepen your workouts and strengthen your endurance on the mat.
How Do These Muscle Groups Work Together?: The pelvic floor, inner thighs, and lower abdominals work together as a cohesive unit to create a strong and stable core. When you engage your inner thighs, it’s easier to activate your pelvic floor and deep core, especially if you imagine zipping up a tight pair of pants.
We’ll use props to help these muscle groups together all month long.
