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Pilates Basics: Try These Beginner Pilates Workouts

The ability to create a fit, vital body for a lifetime, safely and efficiently, is what makes Pilates unique among movement systems. It can be hard to find words to describe something as experiential as Pilates, so we’ve put together a series of short workshops to walk you through the essentials of this unique movement system. Join MOVE Co-Founder Elaine Economou as she explains the history of Pilates and takes you to the mat to feel what the movement entails. You’ll learn how to approach your own body in creating a movement routine or system for yourself. We’ll also share what to expect in a Pilates class so you can see what it will be like. Pilates will help you optimize your body for what you love to do in life. 

What is Pilates?

What is Pilates? Pilates is a unique, anatomy-based system designed by a forward-thinking visionary, Joseph Pilates. The goal of a Pilates session is to move through the repertoire of exercises at the level and pace that suits you, moving your spine in all planes of motion and challenging your body with different relationships to gravity. The original Pilates exercises focused simply on the body and breathwork. Over time, various props and specialized equipment became integrated into the movement system. Though challenging, the workout and exercises will energize and invigorate.

Pilates is not a staged Instagram photo of an actress or professional athlete training on some sort of mysterious equipment. Nor is it a painful group fitness class designed to tone your abs, but that instead leaves you with neck or low back pain. No, it’s not even “yoga for core strength.”

Let’s meet Joe: A brief history of Pilates

Before creating Pilates—or what he first called “Contrology”—Joseph Pilates was an avid student of movement. His work was developed 100 years ago from personal inquiry into his own health and physical fitness. He studied the movements of animals and statues of ancient humans with robust musculature. He was drawn to the Greek ideal of a human—a balance of mind, body, and spirit. This is the heart of Pilates: to let you build the best version of yourself. Pilates was infinitely curious about body and building strength. During World War I, he wound up in the UK in an internment camp. It is generally believed that was where he developed the movements that became his repertoire of Pilates mat exercises. Following the war, Pilates emigrated to the US where his work evolved into two things that form the foundation of the Pilates we know today. 

1. A Repertoire of Exercises.

The wisdom of the original 34 Pilates mat exercises continue to reveal themselves. As our knowledge of the body evolves we can see the deep wisdom in how Pilates organized these original exercises. The exercises were to be done in a particular order and a particular way with few props to optimize the body’s movement at any age and physical ability level. 

Pilates Equipment at MOVE Wellness

2. Equipment to Strengthen the Body.

While record-keeping from the war was spotty at best, it’s commonly believed that Pilates found the basis for his spring-based resistance equipment during the war when working with bedridden, injured soldiers by tying sheets onto the bed springs for resistance training. Regardless of his inspiration, today we benefit from his experiments by working on the Reformer, Cadillac, and Chair. This innovative equipment offers us a multitude of ways to personalize the exercises and meet individual needs.

Benefit of Pilates

We already know the benefits of Pilates are vast. There is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective strengthening modality for bodies at any age and stage. Some of the physical benefits of a Pilates practice include:

  • Strength
  • Stability
  • Flexibility
  • Mobility 
  • Balance

The principles that Joseph Pilates developed have held true. There is deep truth in how we organize and use our bodies and Pilates is a system that is efficient, effective, and safe. The principles can be applied to every human body at every age and stage of life. 

Two Senior Women Doing Pilates With Trainer

Pilates can be done in its most basic form gently and simply. As ability, strength, and coordination increase, we can add complexity and more challenging exercises. Anyone who wants increased core and overall strength, fewer injuries, better coordination, and better muscle function can and should do Pilates. When you practice these exercises regularly, you can take them to other parts of your life, including your other fitness routines, hobbies you love, and the activities of life. Pilates will bring ease, strength, and balance into your body.

“If your spine is inflexibly stiff at 30 you are old. If it is completely flexible at 60 you are young.”

—Joseph Pilates
Elaine Economou Teaching Pilates

The Basics: A 4-Part Pilates Series to Get Started

As you prepare to build a Pilates movement system for yourself, it’s important to start at the beginning to build the vocabulary and understand the concepts. As you feel them in your own body you will start to connect to the organization of the movements. Advanced athletes may be able to jump into an advanced class and be able to do the movements, but without the basics their benefits will be limited by a lack of understanding. With a goal to build strength, ease, and mobility in our bodies, Elaine has laid out the foundation of the system in 4 parts: Breathing, Abdominals, Spinal Mobility, and Strength.

https://youtu.be/OIfFXox_Q-A

Pilates Basics Part 1: Breathing

Pilates is a mindful movement practice with guided breathing principles. Joseph Pilates is known for saying that “…above all, learn how to breathe correctly.” Connecting our breath with movement is foundational to organizing the musculoskeletal system and can help us improve circulation, reduce stress, improve concentration, and support a balanced nervous system. These help us move through the day with ease.

https://youtu.be/CaSigj_dMUg


Pilates Basics Part 2: Abdominals

In Part 1, we learned how breathing connects to our movement, particularly our abdominal connection. Now we will challenge and strengthen this connection to support the trunk against the movement of the legs for a healthy back. These layers of exercise will challenge your stability and mobility and can then be applied to anything you love to do, with the goal of feeling energized in our day. 

https://youtu.be/54hTvbXvicI

Pilates Basics Part 3: Spinal Mobility

Part 3 of our Pilates series will show us how we use the breath and the abdominal connection to support moving the spine in all directions. In Pilates, we connect our breathing to movement in class so out in the world our bodies feel strong and supported without a lot of formal effort. We’re practicing for the activities of daily life.

https://youtu.be/b9MH1GdxZpA

Pilates Basics Part 4: Strength

It’s time to layer the principles of Pilates as we create an embodied strength and understanding of our own unique structure and function. Pilates will build strength through the center of the body—commonly referred to as our core—and into the periphery, developing strong arms and legs. This moves your body in a way that can build real strength for you to do the work of life.

What to Expect in A Pilates Class

Now that you’ve experienced the foundation of Pilates, let’s get you ready to join us in a regular class! At MOVE, we level our classes as Gentle/Intro, Level 1, Level 2, Level 3, and Advanced. Our movement experts and concierge service will connect you with the class that’s right for you. We generally suggest our clients start with a Gentle or Level 1 class until they feel secure in the basics and pace of movement. Even our elite athletes start with Level 1 to learn the basics! This foundation will help you feel the depth of this movement system and get the most out of our classes.

Angela Sutcliffe Teaching a Pilates Class

Some concepts you will generally explore in a Pilates class.

  • Breathing. It’s so important to connect to muscular activation of tissues. We inhale to fill the lungs completely and expand the diaphragm to help the transverse abdominis and pelvic floor muscles expand, and exhale completely for an efficient exchange of oxygen. We’re building the interoceptive sense and understanding the sensation of what’s happening in the body. Breathing optimally brings tone to the deep support structures of the trunk.
  • Breathing and moving. How we combine breathing and movement depends on the level of the class, age and stage of life, desired outcomes of the teacher, equipment used, and whether the class is based on the classic exercises or creative interpretation. All Pilates classes have a theme or goal that the teacher is supporting.
  • Mobilizing your spine in all planes of motion. Pilates will bring you through rotation or flexion, extension, and lateral flexion. We’ll bring ease and movement to all the joints of the spine in all planes of motion. Working on a mat, you’ll organize your abdominals to stabilize the pelvis against the movement of the legs. Bringing ease of movement to the pelvis will bring balance of movement into the spine. It’s all connected! 
  • Challenging your body with all relationships to gravity. You’ll move on your back, belly, all-fours, seated, plank, standing, and using increasingly longer levers to challenge yourself. Class will flow through all of those positions. As we stabilize the pelvis against movement of the legs, our core will support us. Think of the body as a system. We will target the whole system to move optimally, not just one muscle.
  • Work at the level right for you. All of this work will be done within the level that’s right for your body, and your age and stage of life. Pilates offers something for everyone and every body. We will optimize your body for what you love to do in life and bring ease and balance to support you. It’s about more than being defined by just musculature—it’s thinking about fitness as resilience.
Elaine Economou Teaching Pilates

Join the MOVE Wellness® Community!

You CAN start now. Here are 3 ways you can join the MOVE Wellness community today.

  1. Private Sessions: Virtual or in-studio instruction, customized to your body and your needs.
  2. Livestream Classes: Read our Livestream FAQs for more information. Drop-in or unlimited class memberships are available. Choose from Pilates, GYROKINESIS®, Barre, Yoga, and more. Additional options to enhance your movement routine are coming this fall, so stay tuned.
  3. MOVE YouTube Channel: Always open to explore at your convenience, these videos are available to anyone. Exciting new content is added regularly. Choose one video or mix and match your own workout.

“In 10 sessions you’ll feel the difference, in 20 sessions you’ll see the difference, and in 30 sessions you’ll have a whole new body”. 

—Joseph PIlates

You CAN start now.

Still have questions? Give us a call at 734-224-2560 or email office@movewellness.com. Let us get you started on your personal Pilates journey today! 

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9 Exercises for People Who Sit All Day

Originally published on All About Ann Arbor (A4) February 2019, and updated July 2020.

Health experts are saying “sitting is the new smoking” for good reason. Try these exercises and stretches for people who sit all day.

There is mounting evidence​ that suggests the cumulative effects of sitting, either at a desk all day or because of a sedentary lifestyle, can have a negative impact on health. In addition to musculoskeletal issues, people who sit all day are more likely to suffer from obesity, diabetes, cardiovascular issues, metabolic disorders, cancer and early mortality. 

Exercising every day may not be enough

Say you ride your bike to and from work, but sit for most of the day at work and log a couple of hours on the couch in the evening. Some researchers call this the “Active Couch Potato” and stress that even though you might be reaching your daily exercise quota, it doesn’t outweigh the “deleterious health consequences of prolonged sitting time.” 

The call to MOVE more

Simply put, our bodies are not meant to be still for long periods. I know I am oversimplifying, but I think of it like this: The body is a comprehensive system which operates on the basis of circulation to stimulate the various systems and tissues to keep you healthy. Circulation is stimulated by movement. When our hearts beat faster, we increase circulation, and when we are still, circulation slows down (sort of like when your hand or foot “falls asleep”).

These are two extreme cases, but imagine your liver or kidneys slowing down from poor circulation. Now imagine that cumulative effect over months or years and it’s easier to see how our “system” for optimal health can be compromised by being sedentary.  
 
Taking frequent movement breaks is one part of the answer. Current recommendations vary from moving once every 20 minutes to once every hour ​at a minimum

Genetic vs. cultural posture (A.K.A. Ouch, my back hurts!)

As a Pilates and ​GYROTONIC® ​Exercise trainer, I see the impact of prolonged sitting on the human body all the time. At my studio, one of the first questions we ask clients when they meet us for the first session is how long they sit. If we know that they’re sitting the majority of the day (or standing with bad posture), we expect to hear and see some or all of the following effects of sitting too long: 

  • Low back pain from the compressive forces on the spine and the position of the pelvis while seated. 
  • Shoulder or rotator cuff issues from “computer posture” pulling your shoulders forward and changing the alignment of the shoulder joint. 
  • Neck strain from alignment issues in the spine and adjusting the eyes to see a screen or phone. 
  • Weak muscles in the upper back from “computer posture.”  
  • Tight and short hip flexors, which can play a role in low back pain. 

Each of us has a unique skeleton, which I call our “genetic posture.” Our genetic posture plays a role in the impact of sitting on our skeletal muscles and alignment. If you combine this genetic posture with our “cultural posture” or lifestyle (i.e. what we do all day and love to do for movement) you can see that creating a movement plan unique to you requires some intentional planning and understanding of yourself.  

A three-step solution to sitting too much

1. Reduce 

​Think honestly about how long you sit each day. Include car trips, commuting, desk time and end-of-day relaxation. See if there are natural ways to break up the time you spend sedentary, and then decide how often you will commit to getting up and moving around. Add reminders in your phone or computer.  

If you’re an evening sitter, perhaps you add one small movement activity then. Here in Ann Arbor, there’s no way an evening walk appeals to me in winter, but I commit to moving around my home more. If I can, I schedule a couple of extra evening exercise classes each week until the weather warms up.  

2. Strategize

Focusing on some key areas of your body with specific exercises can help you mitigate the effects of sitting on your spine, shoulders, hips and back. Below are simple stretches that are safe to repeat throughout your day to help keep your postural muscles active and your body balanced. Be sure to include a well-rounded workout routine that includes mobility, strength and cardio-training.  

3. Vary

Vary your position throughout the day. If you can, stand (with good posture!) for part of your work day and shift your weight gently to keep moving. You may love to do something like running, dance, yoga or walking, so bring more of it into your life. If movement is tough because of an ache or a pain, see your doctor to get some support. Quite often, adding a regular mindful movement program like Pilates—which builds mobility, flexibility, and strength—can help you unravel your issues and keep you safe and injury-free.  

Easy Activity Breaks After Sitting Too Long

We’re sharing a short video with 9 exercises perfect for maintaining movement throughout your spine. Once you are familiar with these exercises, you can effortlessly vary your routine. Use the exercises separately to insert feel-good breaks for your mind and body as needed throughout the day. Be sure that one or more of your daily breaks includes a brisk walk!

https://youtu.be/58QVNdiFfyI

Positive effects to last a lifetime

Taking time and care to move during the day will create positive effects over a lifetime and help you continue to be active in ways that you love. Ready for more? Visit our YouTube Channel for a variety of workout options or register for one of our livestream classes.

MOVE Wellness can help you improve mobility, flexibility and strength. You can start now with an in-studio introductory session or a free trial of our livestream class offerings.

Elaine Economou is co-founder, President & CEO of MOVE Wellness Studios Fitness & Wellness, located in Ann Arbor, MI. Elaine holds certification through the Pilates Method Alliance, STOTT PILATES and the GYROTONIC® and GYROKINESIS® Methods. She has received additional training as a Wellcoaches™ trained Wellness Coach and TRX Suspension Trainer and Total Barre Instructor.

 

 

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Pilates at Home: Online Fitness Classes

Join MOVE’s Online Fitness Classes for at Home Pilates Workouts

Benefits of At Home Pilates

We already know the benefits of Pilates are vast. There is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective strengthening modality for bodies at any age and stage. Some of the physical benefits of a Pilates practice includes increased core strength, stability, flexibility, and mobility.

In addition, Pilates is a mindful movement practice with guided breathing principles. Joseph Pilates is known for saying that “…above all, learn how to breathe correctly.” Connecting our breath with movement can help us improve circulation, reduce stress, improve concentration, and support a balanced nervous system. All of these benefits are important now more than ever to help us move through the day with ease.

Livestream Pilates Class

During the pandemic, we saw our in-studio community successfully transition to an online community. We closed the physical doors to the studio on March 16, 2020 and started offering online fitness classes the very next day. MOVE trainers are now livestreaming over 50 classes every week. With our expanded schedule we hope that our MOVE community will spread the word about MOVE to friends and family across the country. Our lineup includes not only all levels of Pilates but also barre, yoga, GYROKINESIS®, the Franklin Method, and HIIT classes. We are fully committed to our online livestream classes and to keeping our community moving at home for the foreseeable future.

Can Pilates be done at home for core strength?

We all love the fancy machines we have in the studio, but you don’t need expensive equipment to practice Pilates at home. When Joseph Pilates created Pilates in the early 1920s he was focused simply on the body and breathwork. The Pilates equipment came years after the Pilates matwork. 

Pilates Online Teaser

Matwork provides the strength and foundation for all of the movements done on the Pilates Reformer, Cadillac, and Chair. Every March, the Pilates community goes back to Joseph’s roots and celebrates the original 34 mat exercises with March MATness. Although MOVE’s March MATness challenge was paused this year, many of us had really gotten into a groove of working on matwork in-studio. We’ve transitioned this practice to home and we know our clients are feeling it! 

“The livestream classes have been amazing, and a great way to feel productive and in control at a time where little else seems that way! As a member who has moved out of the area, I’ve also really enjoyed re-connecting with the MOVE instructors and community.” 

—Rena H.

Setting Up Your Pilates at Home Studio

Basics for Your Home Studio Setup

To set up a home Pilates studio, you’ll need a few basic pieces of equipment and a dedicated space. Here are some tips to get you started:

  • Invest in a good-quality yoga mat that provides grip and cushioning.
  • Find a quiet and peaceful space with plenty of natural light.
  • Set up a mirror to help you check your form and alignment.
  • Use a Pilates reformer or sliders to add variety to your workouts.
  • Wear comfortable and breathable clothing that allows for a full range of motion.
  • Keep a water bottle and towel nearby to stay hydrated and comfortable during your workouts.

Remember, the key to a successful home Pilates studio is to create a space that is comfortable, convenient, and free from distractions. With the right equipment and mindset, you can enjoy Pilates in the comfort of your own home. 

Creating a dedicated space for your Pilates routine will help you stay consistent and motivated, making it easier to integrate Pilates exercises into your daily life.

Pilates workouts you can do at home

MOVE Co-Founder Elaine Economou suggests we think about movement with the mantra “take your vitamins”. A great place to start moving at home is with a movement vitamin in the form of gentle warm ups and simple exercises. Consistent practice is key to feeling changes in your body.

Watch Elaine’s Movement Vitamin video, and try out any combination of these essential exercises on your own:

  • Spinal Rotation
  • Hip Release
  • Arm Circles
  • Cat Stretch
  • Opposite Arm-Leg Balance
  • Hip Rolls
  • Side Leg Lift
  • Toe Taps
  • Breast Stroke Prep
  • Standing Side Bend
  • Upper Ab Flexion

These essential exercises are a strong foundation to a home Pilates practice. With any form of exercise, it’s important to know your limits and practice within your personal abilities. When you’re ready to build on these basics, we offer several options for movement. 

  • Our YouTube Channel offers video workouts ranging from 10 to 30 minutes with a variety of Pilates, barre, cardio, and stretching options. Check them out and subscribe to our channel if you haven’t already. We’re constantly working on adding new content.
MOVE YouTube Channel
  • Virtual Private sessions are a great option where you can practice with one of our excellent trainers. MOVE trainers can help you deepen your Pilates practice by safely layering in harder or more complex exercises or helping guide you through modifications suitable for your specific body.
Shell Stretch Pilates Online
  • Livestream Group Fitness is a great way to bring variety and fun into your workouts. We have more than 10 weekly class options on the schedule with unlimited monthly memberships available. 

What do I need for Pilates at home?

The short answer? A tech device to stream your class on and a Zoom link. All livestream Pilates classes can be done with just a yoga or Pilates mat and a bath towel. While the basic workout doesn’t require extra tools, other Pilates workouts might incorporate items like resistance bands or specific props to enhance the exercises and ensure proper alignment. For more information, including fun props to layer in or household prop-swaps, read our article Livestream at MOVE: What Do I Need for Class?

Pilates can be adapted to home practice with ease. Think about where in your home you can really connect to your body free of noise and distractions, if possible. Choose a space where you have room to place a mat and extend your body at different angles. When you’re in class, don’t forget to listen to your body. If an exercise doesn’t feel right for you, skip it. If you know a modification, try that instead. You can always skip the current exercise and do your favorite stretch, grab a drink, or simply tune into your breathing as you wait for the next exercise.

Online Fitness Class Scene

Who can take online fitness classes?

Anybody… and everybody! At any fitness level, Pilates is an effective and safe way to increase your flexibility, develop your core, and release tension. The exercises are designed to layer and build on each other as the student learns the foundational principles.

In any session or class your trainer will aim to move you through all possible planes of movement of the spine. Trainers will include exercises that move the spine forward and back, sideways, and rotating into a spiral. You will also be taught to stabilize your spine and pelvis using your core. It’s all about building a well-rounded movement routine that supports strength and muscle balance. 

Man doing online Pilates class

At MOVE, we’ve organized classes into six levels: Gentle, Intro, Level 1, Level 2, Level 3, and Advanced. If you’re brand new to the studio, feel free to drop us an email so we can help you find your best fit. 

Register for an online fitness class today!

Ready to join us online? We have both monthly memberships and single class pricing. We’re committed to keeping our community connected and moving together and we hope you’ll join us.

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Zooming into Livestream Fitness: Getting Started

How do I download and join a Zoom class?

  1. Make sure that you have a device that can connect to the internet: smartphone (Android, iPhone), computer (Laptop, desktop), or other devices (tablet, iPad). 
  2. You will get an email or calendar invite from MOVE inviting you to a Zoom meeting.
  3. Click the link to join
  1. If you have not previously downloaded Zoom, you will see this screen. Click on download & run Zoom.
  1. Click on the downloaded zoom.pkg
  1. You do not need to allow Zoom to access Files in the download folder
  1. Follow the instructions to complete the installation
  1. Open Zoom when it’s download is complete and allow it to use the camera and microphone
  1. This is the screen when Zoom has been opened.
  1. If you already have Zoom you should be able to click the meeting link and open Zoom immediately. Enter in the name you wish to be viewed during the meeting. Please start the meeting with no video or audio. This will allow for a better connection to the video and audio being streamed from Move.
  1. You will see the screen below if you enter the meeting before the trainer starts the class. Once the trainer has entered the meeting, the audio and video will begin.
  1. If you think you are going to need help setting up Zoom or will have any questions, please call in and we can help you walk through the process.  You are also welcome to peruse Zoom’s FAQs page.
  2. Still have questions? Email office@movewellness.com for support. We can even set up a practice session if needed before your class.

All live stream content is property of MOVE Wellness and should not be recorded. Clients can subscribe to MOVE’s YouTube page to be alerted as we post free online content.

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Livestreaming at MOVE: FAQs

How do I sign up for a class?

  • Sign-up online.
  • Email the office (office@movewellness.com) or call or text us at (734) 224-2560.
  • Please give advance notice to sign up for a class.

Where is the schedule posted?

How do I download and join a Zoom class?

When should I join class?

  • Click the Zoom meeting link and join the class about 5 minutes before class to troubleshoot any technical difficulties.

What do I do if I get stuck in the “waiting room”?

  • Wait a few seconds to give time for being admitted into the meeting, and if not resolved then email the office (office@movewellness.com) or call us at (734) 224-2560.

What do I do if I get kicked out of a meeting?

  • Click on the Zoom link again and our tech support will let you back in.

What do I need for class?

  • All classes can be done with just a yoga or pilates mat and a bath towel. MOVE has prop kits containing a blue toning ball and theraband available upon request. 
  • Instructors will remind you of what props you might want at the beginning of class. Instructors can always provide modifications or suggest substitutions if you don’t have these props available.
  • Visit Livestream at MOVE: What Do I Need For Class? for more information on props and music playlists.

How can I listen to music for class?

Help! No one can hear me.

  • Clients are all muted upon entry of class.
    • This is for technical reasons because Zoom shows the person making the loudest noise on the main screen. This way the instructor will stay on the main screen and any client background noise (kids, animals, phone alerts) will not disturb other clients. 
  • You can request to be unmuted if you have a question and the trainer will get an alert. 
    • You can do this by hitting the chat icon or by “raising your hand” function.
  • For private training sessions, the trainer can leave you unmuted the whole time since there are only two of you.

How do I “raise my hand” to get the instructor’s attention?

  • Once you are in the meeting, click on the participants icon (either on the bottom or the top of the screen). Another panel will open displaying everyone. At the bottom, you can click “raise hand.” This will put up a blue hand icon. You can also lower your hand.

Do I have to turn the video on for class?

  • If you do not wish to have other clients able to see you via video during class that is totally fine. You can join a Zoom meeting with audio only. Just keep in mind the instructor will not be able to see you to offer modifications.

What else should I be mindful of?

  • If you are using your camera, consider if you stay in frame whether standing or lying down and if you prefer to be front or side-facing to the camera.
  • Be aware of surroundings: 
    • Carpet or rugs could become a tripping hazard (especially if wearing shoes); 
    • Props  should be nearby but not hindering movement
    • Chairs or tables may slide
      • If using a chair or table to get up from the ground, be careful not to use it to pull yourself up. Instead think of pressing down rather than away/toward you.
  • Listen to your body. If an exercise doesn’t feel right for you today, please skip it. If you know a modification, please do it instead. You can always skip the current exercise and do your favorite stretch, grab a drink, or simply catch your breath as you wait for the next exercise.
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Boutique fitness studio or gym?

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.

Creating a fitness studio built for you

It’s been nearly six years since my business partner Robin and I opened MOVE Wellness in Ann Arbor, Michigan. But before tackling this new venture, I spent 12 years teaching Pilates and GYROKINESIS® at a large fitness center in the small town where I live. 

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? 

Sign up for an introductory package today, call 734-224-2560, or email us to chat about your options, or stop by the studio to say hello in person.

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What is functional training?

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.

MOVE Trainer Davy Darnton doing a Pilates teaser

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
MOVE trainer Davy Darnton doing GYROTONIC® exercise

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.

A MOVE client used functional training in Pilates to reach the top of Machu Picchu

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. You can even get your first MOVE Livestream FREE today!

Schedule an Introductory Session

About the Author: Davy Darnton

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.

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Pilates Reformer Instructor Training

This past June, we wrapped up another round of Pilates Reformer Instructor Training at MOVE. Think an hour-long intermediate or advanced reformer class is challenging? Try back-to-back days of reformer work with a little intensive academic study mixed in!

Despite the challenge, our most recent cohort of reformer instructors jumped into their straps feet first and showcased the commitment to teaching movement that you’ve come to know and love from each and every MOVE team member.

Below are some highlights from this summer’s training.

Interested in giving Pilates a try with the support of one of these smiling, movement-obsessed faces? Get started today by signing up for an introductory session.

Already a Pilates fanatic and thinking about a career change? Check out our instructor training program and submit a contact form today!

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Pilates for the lumbar spine

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.”

Ready to bring out the best in your own body? Find out what Pilates can do for your own fitness and health needs today.

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Moving and co-creating with MOVE trainer Suzanne

The beauty of movement systems like Pilates is that they empower you to do more of what you love to do. And when it comes to living life to its fullest and using the power of movement to do so, there is perhaps no better spokesperson than MOVE instructor Suzanne Willets Brooks.

From dancer to movement instructor

Tell us a little bit about your background.

It includes many years of dance: modern, African, ballet, contact improvisation, and so on.  I have 15 years of teacher un-training in Yoga from Angela Farmer and Victor Vankooten, and am certified in many massage modalities from the Body Wisdom Massage Therapy School in Iowa and Green Mountain Institute of Integrative Therapy.  

Pilates, GYROTONIC® and Franklin Method®

What are you doing now?

Currently, I’m a certified level 2 Franklin Method® educator and have certifications in Pilates, GYROKINESIS® and GYROTONIC®.  What brought me to MOVE Wellness was a desire for community. I’ve worked in many different studios and this particular place really resonated with me, from the leadership of Elaine and Robin to all of the trainers and the clients.

What is something people might be surprised to know about you?

I am not sure that any one would be surprised by anything about me. I’ve had a colorful existence filled with many experiences from the subtle to the profound. To me, life is a thing to be experienced in all levels of intensity.

What attracted you to Pilates?

What I love about Pilates is that it is so accessible … for everyone. It’s a system with a long history of great results.  I also love how our understanding and applications of it have evolved as we continue to learn more about the human body. It’s a movement language that keeps growing.

What is one piece of advice you would offer to someone trying Pilates for the first time?

For someone just beginning, I would say this system is truly a mind-body system. It’s about experiencing the whole body, and how its parts work together. It involves kindness and listening, as well as sweating and pushing yourself. Have fun, enjoy the process and be patient with yourself.

We need to take responsibility for our bodies. This is your car, you’re behind the wheel.

Nature, Creativity and Freedom for our bodies

What inspires you?

Inspiration comes to me from so many sources. Nature for one: its creativity and variety. I’m inspired by both the mind and the heart, and the journey in how we create ourselves. I’m inspired by the mundane in our everyday lives, and I’m always faithful in what unfolds. I’m inspired by our humanity and the stories that shape us.

What values speak to you?

Freedom, nature and creativity are big ones for me. I want to be free to allow things to be what they are, see things as they are. The mind causes us to narrow and focus in so often, rather than opening up and seeing. I need freedom to be open and creative.  

For me, nature is freedom. Everything there has its balance, and it also makes me feel like I don’t have to be responsible for everything. I can just be part of it.

Safe, service-oriented exercise and training

What do you love about teaching movement?

I’ve always been very service-oriented. In dance, I always found myself gravitating toward some of the people behind me that were struggling. Many moons ago, I was a landscaper, and I’ve always loved helping things survive, thrive and look beautiful.

Working with people who want to co-create with me is what this is about. I want clients to be willing to invest in themselves. If your goal is simply to have a booty that you can bounce quarters off, that’s not really my thing. Yes, we can do glute work, but I want you to understand what we’re doing and why. In my opinion, things should feel great first. And looking great is the happy result of feeling great. People come to MOVE with vulnerable selves and they need to feel safe and free of judgment. My clients want to me to be passionate, and I want my clients to be at home in their bodies.

Franklin Method and fascial movement

Tell us a little about the fascial movement class you teach.

The Franklin Method® has revolutionized the way I look at movement. Unlike many other movement systems, it’s not based on choreography, but in the science of how our bodies work and function. This method is very much about you becoming the author of your experience and it’s wonderfully student-centered. Efficiency is one of the catchwords for the Franklin Method. Our bodies are incredibly efficient.

The fascial movement class is both a workout and an education in how our bodies work. Our posture, for example, is dynamic not static. This method teaches us to enjoy and trust the intelligent design of the body.  Each class can stands on its own and can benefit someone who comes just for that one time. But it can also be part of a bigger experience in understanding how our bones, muscles, fascia and organs support movement.

Ultimately, what we practice in the class becomes permanent. Standing, sitting,  walking, breathing. We’re creating a baseline for these critical functions of everyday life. This is truly a mind-body class where the balls and bands we use reinforce the experience of efficient movement, and leave you feeling more centered, calm and ready to tackle your day.

Fun and inspiration from a movement instructor

What’s your favorite way to exercise?

I love riding my bike and roller blading. Everything I do has to have some component of enjoyment. When I was younger, I ran cross-country, but I think I was working out a lot of stuff.

What’s your favorite food?

Anything that includes avocados, garlic and tomatoes, and maybe some hand made tortilla chips.

If you could offer some words of wisdom, what would they be?

I recommend more laughter, more playing and less structure. More receptivity, less doing.  I recommend clearing out large swaths of your day to enjoy the sunlight and the people who surround you. Life is to be lived, embrace yourself with all of your perceived flaws. You only get this one precious moment. So, go enjoy it.

Ready to embrace the beautiful efficiency and potential of your body with Suzanne? Learn more about private Pilates or GYROTONIC training at MOVE or sign up for Suzanne’s fascial movement class or GYROKINESIS® classes.

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