The end of a year is always a time of reflection on where we have been and where our path will lead us next. Our growing community has become stronger than ever as our trainers and desk team have provided encouragement, accountability, and resources for our clients to be successful. We see people flourishing in their health and fitness as they deepen their commitment to movement and we couldn’t be happier.
We know that movement heals. With a focus on common health issues that many of us face, we were able to host several events this year that brought us together as a group to hear from experts and engage in conversation around these topics. In 2019 we held events in partnership with local health providers related to back pain, pelvic floor issues, and osteoporosis. We are committed to continuing these conversations into the new year and using movement as medicine. We’re always listening if there’s a topic you wish we would explore further in 2020.
We can’t look back on 2019 without once more congratulating our most recent group of MOVE Pilates Instructor Training graduates. Joining the MOVE Comprehensive Pilates Instructor Training Program is a big commitment and these students worked tirelessly to soak up and assimilate a wealth of information. In training the next generation of movement teachers, we are proud to impact the future of our industry and of what these teachers will bring to our studio. While these apprentices are wrapping up their practice hours and beginning their professional movement careers, we prepare to welcome the next Instructor Training class in February 2020.
Welcoming 2020
As we anticipate what we can accomplish in the new year, some topics and themes you can look forward to include:
We are ending a year filled with great memories and fun times. Know that as we have helped you reach your goals, you are helping us to reach our goal of sharing MOVE with as many people as possible. We have so much appreciation for the trust you place in us and thank you for giving us the opportunity to do what we love. MOVE Wellness is a reflection of the beautiful community inside our studio and we raise a toast to each of you wishing you a new year filled with health, joy, and movement.
https://www.movewellness.com/wp-content/uploads/2023/11/IMG_0435-2-scaled-1.jpg19202560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2019-12-27 00:41:472024-03-22 13:07:56A Warm Welcome to a New Year at MOVE
Gyms have come a long way in the last couple decades. Big, beautiful facilities with pretty reasonable fees and equipped with all the bells and whistles: pool, steam room, hot tub, indoor tracks, child care, snack bars, and cardio equipment for miles, complete with a tiny personal tv for your viewing pleasure. So then, why do so many people seem to be turning to local boutique fitness studios for their personal health and wellness needs? It may come down to that one simple word: personal.
It was a big, lovely facility serving somewhere around 2,500 members and had every amenity and piece of gym equipment you could possibly desire. The warm, cushy seating area with fireplace, coupled with the snack bar and daycare, gave me a place to safely park my young boys for an hour while I taught class. The gym staff and management were personable and caring toward all of the members and I loved how often I ran into friends and fellow community members there.
For many people, the affordability of the membership and convenience of the full-service facility were a perfect solution for exercise classes and personal fitness options. And yet, there were two primary things that kept nagging at me as I observed the hundreds of members moving through their daily routines there over the years: 1) They were all being handed a one-size-fits-all fitness solution and 2) None of them seemed meaningfully connected to their own bodies and wellness while there.
Fitness studios built for you
Any physical movement should be enjoyable. Even if you’re challenging yourself and focusing on weight loss or strength training, you still need to enjoy what you’re doing and want to keep doing it in order to accomplish your goals.
Most days, when I would walk through the cardio and equipment areas at my gym, I’d see person after person looking somewhat pained and even unhappy as they went about their treadmill routine or circuit training all in the name of personal well-being and health. I’d also see lots of little things that I could easily help them adjust or correct in order to keep them safe, help them maximize their workouts, and understand how their bodies were supposed to feel while doing that work correctly. But the rhythm and environment of those larger gym spaces aren’t really set up for that kind of one-on-one support and guidance.
As someone who grew up dancing and learned to love moving my body at an early age, I decided that I could offer people something better. While we teach specific movement practices like Pilates, yoga, GYROKINESIS® and GYROTONIC® at our studio, the goal is to use those forms to empower people of any age and fitness level to be strong, healthy and capable of moving in ways that make them happy—walking, running, gardening, crafting, dancing, morel mushroom foraging, or whatever it may be.
Further, I wanted to create a space for people who wanted to be empowered in that way. A smaller fitness studio is designed for people who want to know why certain things are hurting or affecting their lives in the ways that they are, and get expert help in unraveling those issues and developing a better understanding of what safe, strong, effective activity and exercise should feel like.
In that spirit, here are a few key things to consider when deciding if a large gym or boutique fitness studio is right for you:
Fitness memberships: Cost vs. value
The affordability of a traditional gym membership is of course one of the primary reasons that many people choose larger centers. However, the only reason those centers are able to offer those reasonable membership fees is because their business model relies on as many as 50% of their members never actually coming to the gym. Yes, you’re going to pay a little more for a membership at a smaller fitness studio. But, as is the case with so many other things that really matter in life (like your health), you get what you pay for.
When you choose a boutique studio, you’re paying for personalized service and a depth of expertise that you simply won’t get at a big gym. Smaller studios typically hire stronger caliber instructors and trainers, many of whom have the advanced training and education to address the needs of people recovering from injuries and surgeries or with conditions like osteoporosis. Many small studios like ours also spend time cultivating close relationships with fellow healthcare providers and local experts to offer you a more comprehensive network of wellness support.
Small group training vs. large fitness class size
Yes, when you just want to go move your body, have some fun and not really worry about what you’re doing and why, a room full of people with loud music can be a lot of fun. And those kind of fitness classes have their place. But when it comes to technique, proper form, personal goals and safe movement principles, smaller class sizes with six to eight people are where you want to be.
Movement systems like Pilates and GYROKINESIS®, and even yoga, are only effective if instructors have the time and space to connect with you individually and clearly communicate the fundamentals of those exercises. Smaller class sizes are efficient. They help get you moving correctly and feeling stronger more quickly. In a nutshell: They help you move and work smarter, not harder.
A fitness plan with structure and accountability
Despite good intentions and the best efforts, larger gyms are not equipped to offer personal accountability for their members. To really offer that personalized support and connection that most of us need, trainers need time to listen to you and to get to know your individual body, needs, and lifestyle. While a large gym may offer variety and convenience, including personal training, they are not designed to help you create a customized fitness routine and wellness plan and support you as you progress toward individual goals or adjust accordingly as your needs change.
Small wellness studios create meaningful community
For the last several years, countless scientific studies have confirmed that longevity and social interaction are connected. Loneliness and lack of community are now considered major risk factors for our long term health and wellness. And while larger fitness clubs and gyms can and do offer plenty of opportunities to see and be around other people, those interactions aren’t always as deep and meaningful as they could be.
In some cases, a larger fitness center catering to hundreds of people of all ages and types can feel like more of a quantity versus quality type experience. Whereas smaller boutique studios often shape their business models and services around creating meaningful interaction between trainers and clients and rich community among those clients.
Doing what’s right for you and your body
You know yourself better than anybody. And you deserve fitness and wellness solutions that work for you. And the reality is that what may work for you today, may not be what worked for you five or 10 years ago, or what will work for you five or 10 years from now.
Take the time to assess what you have going on, what your needs are, what your goals are, what your lifestyle is like right now. Take the time to research the options available to you. Swing by and visit the gyms and studios near you, talk to the people who work there, the people who are members there, and see which fit is right for you.
Ready to get your own personal fitness plan rolling?
https://www.movewellness.com/wp-content/uploads/2023/11/89F1079D-8026-49F1-8573-5966E79E595F-scaled-1.jpg19202560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2019-11-27 00:58:292023-12-03 20:24:50Boutique fitness studio or gym?
This Thanksgiving, I am very aware and grateful for the privilege of enjoying a day with my family. With two of my three boys in college, my heart is full when everyone is in the house together. As I think about the holiday this year, I’ve been reflecting on how to balance our family table. My husband and I like to serve plenty of traditional favorites while being mindful of healthy eating habits.
In addition to the dishes that are favorites of our parents, we ask our kids what they want on the table. Typical dishes like stuffing and mashed potatoes are at the top of their list, but they are fond of some of our childhood favorites too. Our family’s southern roots bring sweet potato casserole, whipped butternut squash, pecan pie, and candied apples. While my Greek heritage brings delicious spanakopita to our Thanksgiving.
Moving a traditional menu forward
Over the years I’ve tried to create versions of these traditional recipes with less (or no) sugar and dairy but I’m quite often caught by my perceptive oldest son with very acute taste buds. I still try. My own plate is usually full of side dishes since I enjoy the colorful selection of vegetables available this time of year.
Sharing lightened up recipes
We have two updated recipes on our menu for this year to share with you. They stand alongside the traditional favorites to add in some extra vegetables and lighten things up.
My husband will make the usual brussels sprouts this year, but with a twist. Our sprouts will feature a balsamic reduction for depth and subtle sweetness with toasted pecans for crunch and texture. We are opting for a meat free version, instead of last year’s iteration which featured bacon.
I am bringing back a baked artichoke recipe I’ve enjoyed in the past by Lucinda Scala Quinn, author of Mad Hungry and Martha Stewart’s Executive Food Director. I found this recipe several years ago and loved it for its Italian influence with lemon, herbs, and garlic. Lemon always brightens things up and this dish is a refreshing break from the heavier foods that are traditional to Thanksgiving.
A grateful heart for my MOVE community
I hope that this unique blend of food my family is planning will bring everyone joy and honor our past while encouraging them to try new things. I hope you find your own inspiration in planning your holiday menu. This is really a beautiful time of year. The entire concept of Thanksgiving is an intentional appreciation of abundance and all the positive in our lives. There is a nourishing focus on gratitude that is good for the soul and beneficial to our overall health and wellness.
In that spirit, and with a grateful heart, I offer my thanks to each and every one of you for being a part of our MOVE community. All of you make MOVE the special place that it is and we are so fortunate to work together in good health.
Picture this: It’s a beautiful day and you are on a walk enjoying the fall foliage. You are walking with a companion, your dog, your (grand)children, or maybe enjoying some quiet alone time. Suddenly your companion slips and grabs onto your arm. Or maybe your dog pulls forcefully on the leash to chase after a squirrel. One of the children suddenly refuses to walk any farther and insists on being carried. Or, maybe you don’t see the uneven terrain ahead, misjudge your step, and lose your balance. We’ve all experienced situations where just the acts of daily life can lead to unexpected results in our body. Functional training can help prepare us for these moments.
Functional training is targeted movement that works the body and muscle groups in ways that support the activities of daily life to help you feel better as you move through your day and reduce risk of injury. Both Pilates and GYROTONIC® exercises can be used as functional training for a variety of lifestyles and functional fitness goals.
For most people, training the body to meet the activities of daily life means making sure that you move your spine in all of its planes of motion every day so that the small muscles that stabilize the spine stay active. Even gentle spinal motions like cat stretches and easy rotations like side lying spinal rotation and arm circles that bring you into a bit of spinal extension can help you maintain the mobility necessary for everyday movements. Exercises like squats, single leg lifts and side leg lifts will keep the lower body kinetic chain active and strong.
Pilates and GYROTONIC® exercise as functional training
When life throws you these curveballs, how does your body respond to these changes in demand? Does your companion pull you down with them and you both get banged up, or are you able to provide a steady arm to help them regain their footing? Does your dog pulling cause you to suddenly twist and strain a muscle in your back, or is your body able to adjust to the change of directions with healthy spinal rotation? Are you able to carry a child without causing your shoulders to go on strike the next day?
As a Pilates and GYROTONIC® trainer, I want to partner with my clients to help them to move pain-free through daily life and give their body strength and resources adapt to unexpected movement loads. Each of our movement loads and physical requirements is going to be unique.
For example, as a mom with small children, I need my body to be able to keep up with my busy four-year-old, but also be able to play on the floor with my infant. I also need to be able to hold babies in my arms for long periods of time and lift my children from varying surfaces or heights many times a day. My functional training goal is motherhood!
In this lifestyle scenario, Pilates helps me:
Train and strengthen my deep core muscles that are also recovering from childbirth
Ensure my glutes are firing to support my movements
Keep the muscles of my shoulder strong, but mobile
Alongside the above goals, GYROTONIC® training helps me:
Keep my spine mobile and articulating in all directions (kids wiggle unpredictably!)
Lengthen my chest muscles to counteract all the hours I spend focused downward on babies
Strengthen my erector spinae muscles that keep me upright and tall
What type of life are you training for? Is it a life that can react quickly and adapt to changes without causing injury? There are many stages of life that can be served by this approach to training. You may not have babies, but maybe you have a desk job that takes a toll on your body. Or you may spend a lot of time in a committed relationship with your laptop or cell phone. Maybe you love to work in your garden, or have the vacation of a lifetime coming up. Every life has movement challenges. You don’t need to be training for a half marathon to have a goal for your Pilates or GYROTONIC® practice.
Pilates and GYROTONIC® exercise are both effective functional training methods to support your life’s activities, whatever that may encompass. We hear messages often about how we are supposed to look, but if your body doesn’t allow you to live a joyous and active life, what’s the point? Training goes deeper than face value, and as a trainer I care more about helping you train your body to support YOU. It’s not about how you look it’s about how you MOVE.
You Can Start Now
MOVE Wellness has experienced trainers who can help you workout safely and effectively and provide accommodation for any injuries or nagging pains. Talk to your trainer about your personal goals for the movement that matters in your life so we can support you in achieving those goals. MOVE offers private training in-person or online as well as MOVE Livestream with interactive livestream group classes you can take from the comfort and privacy of your own home. In addition, MOVE On Demand offers programs and classes you can access whenever and wherever you want.
Call us today at 734-224-2560 to learn more or start now online to schedule in-studio. We also have a 14 day free trial of MOVE Livestream classes you can take advantage of.
Davy Darnton is a STOTT PILATES and GYROTONIC® trained instructor, who loves to challenge her clients and help them feel great in their bodies. She believes that we all have the power to heal our bodies through movement. Davy is Certified in STOTT Pilates Mat & Reformer work, Prenatal & Postnatal Pilates, Pilates for Diastasis Recti and is a GYROTONIC® Apprentice Trainer. Davy’s love of movement began at a young age when she first discovered gymnastics. Through her school years she was a competitive gymnast and gymnastics coach. During college Davy studied International Affairs at Ohio University and post college pursued development work as a Peace Corps Volunteer in Zambia. She is passionate about health prevention and education, women’s health, and holding space for healing to occur. Davy is returning to MOVE from maternity leave after welcoming her second child and works with clients of all ages and populations, including: post-rehab pilates, prenatal and postnatal pilates, chronic illness, cancer survivors, elder adults, athletes, runners, joint replacement, and anyone who has ever sat at a desk.
Creating opportunities for community and personal wellness is at the heart of what we do at MOVE. In that spirit, we launched our new Osteoporosis Discussion Group for members this summer. At our meeting on October 4 we were joined by Dr. Amy Saunders, a board certified internal medicine physician in Ann Arbor who shared her thoughts and expertise on bone health medicine and research. We are happy to say that Dr. Saunders will return to MOVE on January 10, 2020 to continue to explore this important topic.
An interest in treating osteoporosis
Dr. Saunders received her MD degree and completed her internal medicine residency at Ohio State University, followed by a research fellowship at Duke University. While on the faculty at Duke, she engaged in clinical work with osteoporosis. Working closely with aging patients who had their own questions about bone health and managing osteoporosis, Dr. Saunders developed a personal interest in understanding conventional and integrative approaches to this condition.
After 20 years on staff with Internal Medicine at the University of Michigan, Dr. Saunders began her own integrative primary care practice in Ann Arbor. She offers high-quality conventional medical care, diagnostics, and disease prevention bolstered by a broad understanding of integrative nutrition, energy work, manual therapy, and non-pharmacologic alternatives for the management of chronic inflammatory conditions. And when she’s not doing all of that, she’s traveling, listening to music, gardening and spending quality time with her family.
Let’s talk bone health and osteoporosis
MOVE trainer Lauren Miller has been setting the bar for our osteoporosis discussion group with one simple mantra: Move more, not less. Research shows that people with or at risk of osteoporosis should be encouraged to exercise and move more with the guidance of their physicians and movement instructors. Because overall, the benefits of physical activity far outweigh any potential risks.
Check out this amazing resource from the Royal Osteoporosis Society. Three words: Strong, Steady, Straight.
We are thrilled that Dr. Saunders will be making a return visit to our Osteoporosis Discussion Group so we can continue the conversation we started in October. Please RSVP to join us on Friday, January 10 at 2:30 p.m. as we give a warm welcome to Dr. Saunders. We hope to see you there!
If the shoe fits, then put it on and go for a walk. At least we think that’s how that saying should go! Walking is one of the best things we can do for our overall physical and mental health. Coincidentally, it’s also the most accessible form of exercise available. No fancy equipment or gym membership needed. Just throw on some shoes (or not!) and go.
Interestingly, walking is also one of the most overlooked and underrated ways to move our bodies because it’s such a constant in our lives. We do it in some form or another every day and because of that we sometimes fail to see it as the exercise powerhouse that it is.
Walking is a perfect complement to your weekly Pilates and GYROTONIC® practice. And it’s an easy way to incorporate mindfulness into your daily routine and life.
“Connection between breath and awareness of the body is what we practice in any kind of movement session,” says MOVE CEO Elaine Economou. “And that’s exactly what we’re doing when we walk too. Really sensing your body–muscles, bones, tissue, organs–as you move your feet, legs, pelvis, ribs and up. It’s what our bodies were designed to do.”
When you walk, focus on making a connection between your breath and your body. Let your body move, glide, stretch, and articulate rather than tense or tighten. Feel your feet more rooted to the earth with each step. Notice each sensation for what it is, without passing judgment or looking for faults.
Relish the fresh air on your skin, indulge in the smell of trees, grass, water or whatever is around, and bask in the warmth of the sun or the crispness of the cold. Walking is the quintessential mind-body experience through which we can connect to our environment.
Walking for cardiovascular health and strength
Even today, with everything we know about wellness and movement, many people still believe that you need to go out and run five miles to get a good workout. And that’s just not the case.
“I encourage people to be intentional about their walks in order to achieve a desired goal,” says Elaine. “If you’re walking to receive the cardiovascular benefit or to increase strength and stamina, decide on a set distance or duration for the walk. Then from there, find a pace that allows you to feel slightly winded but still able to talk.” Once you’ve established a starting pace, you can work to increase your pace and distance over time.
You can add intervals of brisk walking to your walk to maximize the cardiovascular benefits and reproduce the same positive metabolic effect you’d get from a classic HIIT (high-intensity interval training) workout. Intervals can be as short as 20-30 seconds or as long as a few minutes depending on your comfort level. Brisk walking also puts a consistent, managed amount of force on your bones that can help combat osteoporosis.
As your walking effort and frequency increase, you can work with your movement instructor to make sure you’re incorporating effective stretches into your routine to maintain alignment. Stretches for the hips, legs and feet are essential. But remember, walking is a whole-body activity. Paying attention to our upper bodies is critical even when it feels like the work is happening in our lower halves.
Creative ways to get more steps into your day
Start a morning ritual by walking a favorite route before breakfast.
Institute “walking meetings” with colleagues at work.
Park farther away when you’re out running errands.
Do laps around the mall in winter when it’s too cold or icy outside.
Take the stairs or find some stairs!
Adopt a dog and let her nose lead the way.
Go find or leave a book at a little free library in your neighborhood.
Our favorite places to walk around Ann Arbor
Walking and running in and around the Ann Arbor area is hard to beat. From meditative walks in the woods to invigorating river runs, the beautiful options we have available to us for moving our bodies in the world and exploiting the many health benefits of walking are endless.
Here are a few favorite places to walk and run for MOVE staff members:
Walking along the Huron River with Lauren Miller
“One of my favorite places is next to the Huron River. There are paths that run along the river starting from Argo Livery. You can do a nice loop of you head north through the woods next to the river, cross the bridge on the north side of Bandemeer Park and then eventually cross back over at Argo Dam. The path takes you through the woods and hugs the river the whole time. And it’s all within walking distance of downtown Ann Arbor.”
Trail-walking at Dexter Mills with Laura Tyson
“I love the Dexter Mills trail in Dexter. Walking next to the river is so relaxing. And it’s an easy, paved path to Hudson Mills Metropark, which is also lovely. I also love the Pinckney Recreation area for trail walking.”
Quiet time at Bird Hills Nature Area with Sammy Hart
“Bird Hills is really quiet in the middle of the day, which is when I like to go. I love the view of the river and the workout I get from the occasional climb. Typically, I leave my phone in the car as a way of reconnecting by disconnecting.”
A quick break at Saginaw Forest with Rachel Cook
“My favorite place to run and walk right now is Saginaw Forest. I love it because I can sneak over there on my lunch break and get in a quick nature fix. It’s nice and quiet and has two areas that overlook a spring-fed lake. It’s moderately hilly and also has a nice amount of shade from all the large trees. There’s a pavilion by the 242 Church trailhead if you want to sit and eat your lunch before you hike in. It’s dog-friendly too. You can do two loops and get in a good three to four miles.”
Fun and variety at Gallup Park with Tony Brutz
“My favorite place to walk and run around Ann Arbor is Gallup Park. The trail’s well-kept and it’s long enough to get in a different walk or run each time you go. It’s also a special place for me because it was the trail where I did my first official 5k for the Nerds vs. Zombies run back in 2014.”
Focus at Patowatomi Trail with Robin Kreinke
“Patowatomi Trail in the Pinckney Recreation area is a favorite. I love the focus that trail walking and running requires. On roads and sidewalks in town, I find myself using my body in repetitive ways. But trails add obstacles and distractions that force me to focus on the path and use different muscles. I feel like it takes my physical activity to a higher level.”
What are your favorite places to indulge in the many health benefits of walking? Send us an email so we can add them to our movement-loving list!
Looking for some simple ways to support your walking and running routine? Check out these easy Pilates mat moves for maintaining balance and avoiding injury.
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Stephanie Oldre started the MOVE instructor training program in 2017 after falling in love with Pilates and what it did for her body. That same year, she had x-rays taken of her back showing hyperlordosis, an exaggerated curve of the lumbar spine. Two years later, she’s celebrating a new and very different image of her lower back and putting her love of Pilates into practice on behalf of her clients.
From diving, swimming and weight-lifting to Pilates
Stephanie first fell in love with fitness and working out as a swimmer and diver in high school. She practiced twice per day and was encouraged to lift weights two to three times per week. She recalls, “We were encouraged to lift heavy, and I built up quite a bit of muscle. But stretching was never really taught or prioritized.”
During her time diving, Stephanie ended up hyperextending her back while attempting a reverse dive, which resulted in some lower back pain. She was able to get some massage therapy but otherwise maintained her usual workouts and continued to lift weights beyond high school.
Pilates, pregnancy and weight gain
In 2008, Stephanie had her first child through cesarean section. And over the course of the pregnancy, she gained an unexpected amount of weight. At 5 feet 2 inches tall, she had started her pregnancy at 130 pounds. At the time of delivery, she was 205 pounds, going down to 185 pounds shortly after.
“I had never been overweight before and this was really hard for me to deal with. I didn’t recognize myself in the mirror.”
While Stephanie did slowly lose the extra weight through returning to everyday activities like walking and waitressing, she quickly noticed that she’d also lost much of the strength she once had.
Around the time her son turned three-years-old, Stephanie joined a gym. But this time she had an interest in toning her body rather than simply building muscle, and heard that Pilates was the thing to do.
A passion for Pilates practice and efficient exercise
Stephanie was hooked from her very first Pilates experience. She practiced Mat Pilates regularly and saw differences in her body she’d never seen before.
“I fell in love. It felt as if I had core strength for the first time ever. Which is nuts considering I’d been so active with weight lifting in the past,” she says. “I was going to the gym just twice a week for Pilates and some cardio and ended up being my smallest size and lightest weight ever.”
Early on during Stephanie’s Pilates work, her instructor Ginger noted what a natural she was at it and suggested she might consider becoming an instructor herself. Stephanie, despite loving this new experience, had to laugh. With a young child and a very necessary full-time paycheck from her traditional desk job, it just didn’t seem feasible.
“Over the years, Ginger continued to encourage me to look into it. She could tell how much I loved it. But I continued to laugh it off as a dream idea.”
Deciding to become a Pilates instructor
Five years after the birth of her first son, Stephanie had a second child. And after a brief interruption to her new favorite fitness routine, Stephanie found her way back to Pilates and added some weight training back into her routine as well. But something still felt off.
“After I went back to work after maternity leave, it never felt right,” she remembers. “I was always wishing that I could somehow work a more flexible schedule so that I could be home with my kids. But when you have a good job with good money and benefits, that’s hard to do.”
However, Stephanie and her husband eventually decided that a change was doable and it was time for something else. And it didn’t take long for her to realize exactly what that something else should be.
Stephanie went back to her Pilates instructor and asked about next steps. Ginger sent her to Elaine Economou at MOVE Wellness, where she was able to join the new instructor training class. “I loved mat Pilates and loved helping people, but I didn’t know anything about Reformer or other equipment. I suddenly realized I had all these new tools at my disposal for helping people. It was intense and a great learning experience.”
That passion for learning and helping others was also evident to Elaine. “It was obvious Stephanie would make a great trainer. She told me this story about helping her father-in-law develop a fitness routine that eventually improved his health.”
Lower back pain, tight muscles and the lumbar spine
Over the course of Stephanie’s instructor training, she noticed some lower back pain and tightness, which she’d experienced for much of her life but had always dismissed as “normal.” But working through and analyzing posture during her training helped her see just how tight her lower back really was.
And Elaine noticed the same thing. “Stephanie was strong. But she had extremely tight hamstrings, hips, lower back and shoulders. Her erector spinae muscles, which run along either side of your spine, were really tight and that made it difficult for her to articulate her spine and get balanced movement.”
The same year that Stephanie began her training at MOVE, she started seeing a chiropractor who took x-rays of her spine that confirmed exactly what they had been seeing during her posture analysis in Pilates.
“I was only a little surprised to see that my tailbone was practically parallel to the floor.” But Stephanie knew that she now had the knowledge and tools at her disposal to do something about it.
From lordosis and a desk job to Pilates powerhouse
The bright side to Stephanie’s lordosis diagnosis was that she had the power to change it. Elaine notes, “I think that Stephanie’s lordosis was probably always there, but that her muscular imbalance and tense tissue, compounded by several years sitting at a desk job, gradually pulled her lumbar spine into a deeper curve.”
During her instructor training, Stephanie diligently chipped away at the tightness and tension she’d developed and brought balanced movement back to her body. She worked on integrating smaller muscles into stabilization, mobilizing her spine, and ultimately lengthening her back and relieving tension on those larger back muscles.
“For Stephanie, it truly was as simple as doing the exercises in a way that she could actually feel her body moving the way it was supposed to. Once she did that, her dedication and consistent practice took her the rest of the way,” says Elaine.
Stephanie had a clear, new goal. Stretch out that lower back and correct the degree of her lordotic curve using the Pilates principles from her training. She worked hard for the next year and noticed an increase in flexibility and mobility. She could sit up tall on her sitz bone without having to bend her knees and could feel the difference in the reach of her spine during certain stretches.
New spine x-rays and a new Pilates trainer
In April 2019, Stephanie went back to her chiropractor and had new x-rays taken of her back. The images spoke for themselves. The extreme curve to her lower back had been corrected. “I am living proof of what Pilates can do. And more important, I now know how to help other people with the same issues and can confidently say, “Yes, I CAN help you with that!”
For Stephanie, making a difference for her clients by helping them be more mobile and pain-free is the best part of her new job. And she’ll be the first one to tell you that experiencing limited mobility in her own body helps her relate to what others are going through.
“My favorite thing about teaching Pilates is knowing that I’m making a difference in so many lives. Hearing stories of what they can do now and what they weren’t able to do before. That never gets old.”
Elaine agrees that Stephanie’s own experience paved the way for a bright future in teaching and healing. “Stephanie really came to this work enjoying it in her body and with a desire to help others. She realized during instructor training that she could actually unravel her own unique postural issues. That, to me, is a great pathway to becoming a trainer.”
Consistent Pilates practice can heal your body
One of the biggest takeaways from Stephanie’s experience is that consistent Pilates practice with the help of a supportive, knowledgeable trainer can have a life-changing impact on your fitness. Having that set of expert eyes on your body and working toward relieving pain and increasing mobility, rather than just treating symptoms, sets the stage for aging well.
Recently, Stephanie was asked if she had a favorite Pilates exercise or apparatus. And true to form, her love of all things Pilates made it impossible to decide.
“There are so many good ones. I love the versatility of the Reformer and the challenge involved with chair exercises. Oblique work on the chair is awesome. Feet-in-straps on the reformer is just the best. But I love mat work. It’s what I first fell in love with and nothing can replace that. Side-lying leg work on the mat gets me every time.”
https://www.movewellness.com/wp-content/uploads/2023/11/53DC8582-BE7B-4FF9-900D-0DED7A8465A9.jpg19202560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2019-07-07 11:03:142023-12-03 20:24:47Pilates for the lumbar spine
Being part of a continuum of care network in and around our Ann Arbor community is an essential part of the wellness experience we provide at MOVE. And we are so grateful for partners like the healthcare professionals at IHA who are committed to providing people with opportunities to have open discussions about their health.
A special women’s health series event on menopause
On Tuesday, May 14, MOVE and IHA are co-sponsoring a free event at MOVE Wellness in Ann Arbor focused on managing menopause. To help frame our conversation for that evening, two of the event’s speakers offer their initial thoughts on menopause and sexual health, and their connection to overall wellness. Event details can be found below as well.
Common myths and misconceptions about menopause
Having open conversations about powerful phases of our lives is important to us at MOVE. There are so many women’s issues that simply don’t get afforded the time and honest treatment they deserve. Being able to have in-depth discussions about issues like menopause is empowering. It helps women care for themselves and live healthier, happier lives.
Elaine Economou
G. Bridget Long, MD
A conversation with Elaine and Bridget
ELAINE
Menopause is a remarkably profound phase of life for women. For many, it coincides with children leaving home and the fundamental effect that has on our identity. It’s also characterized by reflection and can lead to more substantive considerations of our quality of life.
Dr. Long, what are four or five of the biggest misconceptions or myths about menopause that you see or hear regularly?
BRIDGET
First and foremost, that life will never be the same and that menopause is something to dread. And that’s underscored by additional misconceptions such as “my sex life is over” and “it’s too late to get healthy or lose weight.” Many women also believe that prescription hormone replacements are dangerous, which isn’t the case, and meanwhile ignore abnormal uterine bleeding during menopause when they should be having it evaluated.
All of these myths can cause harm to women because they can lead to a range of health issues including depression, fatigue, osteoporosis, cardiac disease and even cancer in some cases.
ELAINE
How individual of an experience is menopause for each woman?
BRIDGET
Although many symptoms are commonly shared, menopause is a completely unique experience for each woman.
Increasing strength and health during and after menopause
ELAINE
In my 20 years as a trainer, I’ve seen countless women at age 50 or older get as strong as they’ve ever been in their lives through Pilates and GYROTONIC®. Every one of them wished they had started ten years earlier because of the powerful impact on their fitness and strength. So, I’ve seen firsthand the misconception that you can’t be fit and healthy after this phase of your life proven wrong.
We have female and male clients we train with who are in their 50s, 60s, and 70s and even some at 80 or 90 who have been working with us for 10 years, many of whom feel as fit as they’ve ever been in their lives. And it’s such a gift for our team to be a part of that experience.
Do you have a specific example of a patient you’ve worked with who successfully moved past one of those misconceptions about menopause and how she did it?
BRIDGET
I specifically remember a delightful patient in her late 50s who was moderately overweight and had a family history of osteoporosis. Her bone density showed significant osteopenia, which is bone loss. After extensive counseling regarding her life risk of cardiovascular disease and bone fracture, both of which had the potential to limit her independence, she chose to join a gym and work with a trainer who designed a program customized for her needs. She presented to my office a year later and told me she felt like her life had been saved. She realized that what she ate and what she did had major impacts during menopause.
She was happy she’d lost weight, but mostly she was happy about being strong. She was really enjoying life as she headed into her 60s, maybe more than ever before.
Overcoming the stigma and fear of menopause
ELAINE
“Menopause” can be such a loaded word. Do you find that the word itself is a stumbling block for women? Do you ever find yourself working to help women redefine the word? Or do you find yourself steering them toward a different word or phrase entirely like “sexual health”?
BRIDGET
From what I’ve seen, the word sparks dread in women. I try to explain to them that menopause is simply a life phase – much like puberty. It can be miserable, or it can be empowering if you embrace it and take control of it.
Menopause is a time in life, perhaps more than any other, when you “reap what you sow.” If you prioritize a healthy lifestyle, the benefits are significant. If you don’t, the problems can be exponential.
Managing menopause with family members
ELAINE
As a woman married to a man living in a house with my three sons, I’ve worked hard to help them understand the various cycles and phases in a woman’s life so that they might be in touch with any of their own life transitions. And it isn’t easy. Because the cultural pressure to qualify what being a woman is or isn’t or should or shouldn’t be is complicated. But I keep it simple and try to share the biochemistry of the process to help normalize conversations and topics.
Can you talk a little bit about the role of family for women experiencing menopause, particularly when it comes to any men in our lives?
BRIDGET
Relationships, particularly with a partner during menopause, require a lot of communication. It’s challenging, and I find that women often just give up. I feel that having the opportunity for open communication with their physician and realizing there are options to ease this transition can be life-changing. Intimacy is important and can make for a happier life, but I always tell my patients that they can define that intimacy with their partner. And it’s not the same for everyone.
The role of community in aging and menopause
ELAINE
How important do you think having access to a supportive community is for women experiencing menopause?
BRIDGET
It’s incredibly important. There is power in numbers, and opportunities to learn from one another. It makes us realize that we’re normal.
ELAINE
I completely agree. Connecting with other supportive and accepting women helps in so many ways. And I believe that building a supportive community around fitness can help with accountability and troubleshooting. We love watching women support each other in classes as they move deeper into the Pilates repertoire. We regularly hear them say that they’re doing things they never thought they could do.
The relationship between sexual health and physical activity
Can you talk a bit about the relationship between women’s sexual health as they age and physical activity? What are the benefits of movement for women experiencing various symptoms and challenges related to menopause?
BRIDGET
There’s a direct relationship between physical activity and sexual health. The endorphins make us feel good, and exercise makes us feel good about ourselves. Women are complex, especially when it comes to sex drive. We need to feel “sexy” and good about ourselves.
ELAINE
Agreed. Our mission is to help people move their bodies in ways that they enjoy so that they can lead a life they love. Research shows that we commit to those healthy behaviors that we enjoy and that make us feel good.
This has impacted me personally. Feeling strong and moving my body in ways I enjoy, rather than how I feel I “should” has impacted how I feel about myself overall. It feels a bit like shedding a skin, leaving behind the pressure to conform. It’s wonderful to experience what we’re always working to help other women feel at MOVE. What a gift.
What movement instructors and trainers can do to help during menopause
ELAINE
Do you have any advice for movement instructors working with women experiencing the symptoms of menopause? What can movement professionals do to better support clients in this space?
BRIDGET
I think as our bodies transition through menopause, movement that focuses on core muscle retention and flexibility is most important for maintaining our health and feeling good. Keeping our pelvic floors strong and working to maintain abdomen and back muscles are super important.
ELAINE
Right, and from the training perspective, there are clear dos and don’ts which is why working with instructors and trainers with a deep knowledge of the body and these issues is so important. For example, many people are afraid to exercise after menopause if they’ve received an osteoporosis diagnosis. But with proper, safe training, you can actually mitigate further bone loss.
Demystifying pelvic floor health and the role of Pilates and GYROTONIC® method
ELAINE
What’s one thing you wish everyone knew about pelvic floor health?
BRIDGET
It requires maintenance like any other set of muscles in your body. You must exercise it to maintain its strength.
ELAINE
I couldn’t agree more. Pelvic floor health is important, and often misunderstood in everyday practice. Especially because each woman’s body and how she carries it is unique. Many women do a ton of kegel exercises, which could help in particular instances, but could also cause more of a problem in others. As Pilates and GYROTONIC® instructors, we work to help women at all stages of life understand how to care for their pelvic floors in a more organic way. Improper training can lead to low back pain, SI joint instability and other issues.
What are some of the other resources available to women experiencing sexual health challenges that you’d like to see more people take advantage of?
BRIDGET
IHA has started a new genitourinary syndrome of menopause (GSM) program that I feel is incredibly innovative in its approach to managing sexual health during menopause. Our consultants will discuss symptoms, causes and management of sexual problems in menopause with patients.
ELAINE
That’s actually great to hear. Quite often we hear women (who may not have even mentioned incontinence when they started working with us) say after a few weeks or months of training that they no longer “sneeze and pee.” Which is a funny diagnostic, but also a very pragmatic one. Pilates and GYROTONIC® help with this because they focus on organizing breathing and spinal movement to support core training.
Why is tackling this particular topic important to you personally?
BRIDGET
I am now a menopausal woman. Life is short, and I want to enjoy every day of it!
ELAINE
Yes! As a woman experiencing perimenopause, I feel like the last year has brought a wave of new physical experiences and symptoms, many of them surprises, and all of which have made it necessary for me to stop and reevaluate the “why” behind my own fitness and movement.
If you could provide women with one simple takeaway about menopause and their sexual health, what would it be?
BRIDGET
That there is help! Managing the symptoms requires work, but the rewards are well worth it.
The healing power of movement
By working toward a healthy relationship with their bodies, women can move through menopause with the strength and knowledge they need to care for themselves and celebrate the power and beauty in their bodies during this unique phase of life.
It’s also important to remember that slow and steady wins the race for healthy behaviors and a joyful life. Moving slowly and intentionally as we take steps to move more, eat well and love our bodies for all that they’ve done for us is foundational … at any stage of life.
We hope you’ll join us for this very special evening of honest conversation, empowerment and perhaps even enlightenment.
This week, we meet GYROTONIC® trainer and former client Mary Falcon. In retirement, Mary stays flexible, healthy, and mobile and supports her clients to do the same. She chats about her initial hesitancy to try GYROTONIC® which quickly transformed into an obsession, and shares some tidbits about her life.
Introduce yourself. What is your background? What brought you to MOVE?
My name is Mary Falcon. I have worked for the VA for much of my career, most recently in the field of patient safety. It was a rewarding career with the best mission in the world; serving those who served for us.
I came to MOVE as a client with my youngest daughter. We had taken Pilates at a studio across town but it wasn’t convenient after I moved to Dexter. From the moment we first met Elaine and Robin and they shared their story about starting Move, we knew we found a good fit.
What is something people would be surprised to know about you?
I’m not sure if people would be surprised that I have a 47-year old daughter, but it SHOCKS me.
What about GYROTONIC® appeals to you? Why are you drawn to this movement system in particular?
When Robin suggested that my daughter and I try GYROTONIC®, I was a little hesitant. I love Pilates and the way it helped strengthen and lengthen my body, so I was concerned about trying something new. I’m not very coordinated so it’s always a bit intimidating, but after the first GYROTONIC® session we were hooked! Sitting behind a desk for 40+ years, this form of movement was exactly what my body needed; it felt expansive and opening. It was then that I knew “what I wanted to be when I grew up.” I wanted to be able to provide this movement to others in my age group who perhaps lived behind a desk as I did and were as limited in their movement as I was. So I became a GYROTONIC® instructor when I retired from the VA.
What is one piece of advice you’d give to someone just starting GYROTONIC®?
I would suggest they just feel the movement and not get caught up in concepts at first because it all begins to make sense to the body after a couple of sessions.
What are you inspired by?
People and their stories.
What is your favorite exercise?
The Arch and Curl Series with the handles in GYROTONIC®. It’s so opening.
“This form of movement was exactly what my body needed.” – Mary
Fun Stuff
What is your favorite food?
Guacamole, but of course you need chips with that.
What is one conversation in history or now on which you’d like to eavesdrop?
Any of the conversations with our Founding Fathers. I’ve always been in awe of the minds that formed this nation.
https://www.movewellness.com/wp-content/uploads/2023/11/8.png10801080ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2019-03-15 15:43:372023-12-03 20:24:46MOVE Trainer Mary stays healthy with GYROTONIC®
We seem to have become a culture that has taken the good intentions of a fresh start in the New Year to the extreme pressure of reinventing yourself. Phrases like “New Year. New You” abound as people sell fitness and healthy-eating programs. These phrases resonate with us because – for many reasons – shedding a few pounds, eating more leafy greens, and taking care of that achy shoulder seem like valid goals.
Indeed, those goals are valid if they are approached in ways that bring out the best in you and use your strengths, values, and knowledge of yourself to fuel the change. The science of behavior-change informs us that by understanding yourself and reflecting on the essence of who you are, you will be better able to achieve self-efficacy, or the ability to set and achieve goals.
Why New Year’s Resolutions are set up to make you fail
As a Pilates Instructor and Wellness Coach I get frustrated by the pressure for people to “change” into a “new you,” and I regularly want to run around and tell each of you your “you” is just fine. I believe that negative health behaviors are sometimes seeded in an inability to care for ourselves. Either people don’t know how or there is some negative belief system in place. The irony is that it’s through understanding and affirming ourselves (and NOT denying who we are) that we can move toward our healthiest selves.
The good news is that the reflective process that helps you shape your new behaviors and habits is one that will enrich your entire life. This commitment to yourself can lead you not only to new healthy habits, but toward your fullest life.
Trust This Process: The Reflection Framework
Below is a simple framework for reflection and a few suggestions to get you started, similar to the process we use with all of our clients. You can spend a few minutes or a few days reflecting on each prompt. Grab a journal or some paper and sit with each question below.
The initial step is to trust the process and know that by attempting to reflect on these items, you are on your way to knowing yourself better so that no matter what you choose to do moving forward, it will be with a stronger sense of self. There is no right or wrong.
What does wellness mean to you? Take a minute to define this as it relates to your life. Is it healthy in mind, body, spirit or some variation? Write out your thoughts as you think this through.
Imagine you at your best self. Take a couple minutes and close your eyes to see what that looks and feels like. Use your imagination to experience the vision of you moving through life. Write down all the details and feelings.
Why? What are your key motivators for being healthy and well? You might think you want to look a certain way because our culture tells us that is what’s important, but try to connect to your personal why. Do you have children or grandchildren you’d like to play with? Do you want to travel? Move pain free? Live a long healthy life?
Pull your toolkit together. Write out your best experiences or what has worked well in the past as it relates to wellness. What are your character strengths and values? Your support systems?
Think about what you love to do in life. Do you love to walk outside? Garden? Dance or run? Do you have a hobby? Maybe you aren’t sure, and that is ok too.
What are your barriers or challenges? We all have unique challenges in life and acknowledging them will help put them into perspective.
What are your gaps? From where you are now to where you’d like to be in your vision of your best self. These are the goals you will work on.
Slow and steady does win the race. Choose one or two simple healthy behaviors that you feel 100% confident that you can bring into your life that will move you toward your goals. Choose things that will help you feel good and that you enjoy. Move slowly and notice how they make you feel. Whatever you choose, try to jot down a few notes each day or week about your progress. Set reminders and schedule these each day. Use your support system to check in for accountability. The key is to make these achievable, simple and small steps. This is the key to self-efficacy and setting and achieving larger goals.
Choose Your Healthy Habits
Not sure where to start? Below is a list evidence-based simple, healthy behaviors that can energize you, help you lose weight and get moving. Email me (elaine@movewellness.com) if you have questions.
Start a gratitude practice – write three things you are grateful for each day before bed
Practice self-compassion – cultivate an inner voice of support, just like you would for a friend
Start a mindfulness practice – there are several apps and online resources to help with as little as 3 minutes per day
Drink more water
Get 8 hours of sleep
Add one serving of fruit into your day
Add one serving of leafy greens into your day
Swap out a processed food for a whole food (i.e. sugar-filled snack with an apple and peanut butter)
Swap out a sugar or additive-filled drink with water or herbal tea
Take a 5 minute walk
Get up from your desk once in the morning and once in the afternoon
Eat your vegetables before your main meal
Make a doctor appointment or research an issue to help you move with ease
There is no quick fix for any fitness or wellness goal, but through the process of knowing and supporting yourself, 2019 can be your best year yet.
Elaine Economou, PMA-CPT, is a certified Pilates and GYROTONIC ™ trainer, wellness coach and President & CEO of MOVE Wellness, a local fitness and wellness studio that offers specialized training in Pilates, GYROTONIC™, and wellness coaching. She can be reached at elaine@movewellness.com or 734-761-2306.
http://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.png00ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2018-12-28 21:59:042024-03-22 13:31:14How to Succeed at New Year’s Resolutions: Healthy Habits for 2019
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