I have resisted Pilates since it became popular in the 90’s. It’s not because I didn’t want to look like all those sexy celebrities who swear by Pilates, I just thought it wasn’t for me. I always believed that running and lifting weights was all I needed to stay fit.  Boy was I wrong.

As you know, some things happen for a reason. For quite some time, I’d been thinking I should give Pilates a try to see if it would help alleviate some of the dysfunction in my thoracic spine. One day I woke up and decided that was the day I would find a Pilates Studio and give them a call. Later that morning, I met Jennifer Kries while walking Stella and Jessie in Washington Square. She told me she taught Pilates and I promised I would set up a session with her. After 3 months of emailing each other back and forth, I finally scheduled my first lesson. I knew it would be an educational experience but had no idea:

1. How much I would learn
2. How many misconceptions I had about Pilates; and
3. How incredibly talented Jennifer is

Jennifer is a true healer with an extensive background in mind-body arts and fitness. Her knowledge of anatomy, her verbal cues and her incredible teaching methods impressed me beyond words. She has inspired and empowered women around the world with her award winning Method Series DVDs (which she did not tell me about when I met her).

According to Jennifer, there are six principles of Pilates: concentration, control, centering, breath, flow and precision. When performed correctly, you learn to move with maximum efficiency while minimizing stress on your body. You are able to access new levels in your body and create a deeper, more complete feeling of fitness, energy and vitality that remains with you days after your workout.

Jennifer continues her explanation: “The focus is on the center of the body—the “powerhouse”. These corset muscles—also also known as the stabilizing core muscles of the torso—support the spine. The active collaboration of these major muscle groups creates a solid cylinder around the central spine. Keeping these muscles super strong helps prevent shearing or eroding forces from being applied to the vertebrae, ligaments and discs. Problems in the spine result from acute injuries, repetitive trauma and habitual patterns of movement that are unconscious and unproductive for the body and mind.”

My first day, Jennifer simply asked me to stand and breathe while she observed me. Can I tell you how hard this was? I would have much rather had her tell me to drop to the floor and do 50 push-ups. Because of the restrictions in my mid-back, taking continual deep breaths while standing with good posture is quite difficult.

To make a long story short, Jennifer’s trained eye saw many destructive things about my posture. My “natural” posture is causing a lot of compression on my low back and hips (which can also affect the knees). The tightness in my rib cage is causing me to round my shoulders which will continue to worsen my posture over time if I don’t do something about it now.

After 4 sessions, I’ve learned specific exercises that will help improve both my posture and my rib dysfunction over time. The extreme rigidity in my thoracic spine is improving and I’m definitely sleeping better. The deep breathing is still really hard for me, but it is getting a little easier.

I believe that Pilates is almost a necessity for people like me.  No, I’m not a dancer or an actress; I’m a 46 year old woman with significant issues in my spine and I suffer from sporadic pain in my hips and knees.  I am planning on taking Pilates at least one time per week for the rest of my life!  With weekly classes, I am confident that my posture will be better when I’m 65 than it is today.  I think it’s a good goal.

If you want to increase your core strength, improve your lung capacity and improve your mind-body connection, please give Pilates a try. You’ll learn to connect your mind with your body.  If you’re willing, you’ll also learn to slow down and realize that life is not something we should strive to race through.  We should embrace life every day by living in the moment.

If you’re interested in purchasing one of Jennifer’s DVDs, please visit her site at www.jenniferkries.com.   If you’ve had a “life-changing” experience from performing Pilates, please share your story.

Stand tall and Breathe,

Molly

I’m going to give you 2 good reasons why you should get your shoulders as strong as possible.  First of all, you DON’T ever want to have shoulder surgery.  Of all the post-surgical patients we treated at our physical therapy centers, shoulders were amongst the toughest to treat.  The pain is tremendous and the rehab is no fun.  Secondly, having strong shoulders makes you look better.  Your posture will improve by helping you get rid of those rounded shoulders and guess what?  You’ll even look thinner!  Bigger shoulders make your waist look smaller (remember wearing shoulder pads in the 80’s?)

I asked Christie Matkozich PT, CSCS, Director of Personal Training at the Gainesville Health & Fitness Center, to show us her favorite shoulder sculpting exercises.  Christie oversees over 40 Personal Trainers and is responsible for over 700 training sessions per week.  To top that off, Christie is also a licensed physical therapist.  In other words, she REALLY knows her stuff.

Do the following exercises 2-3 times per week over the next month.  If you do, I promise you’ll definitely notice a significant increase in strength!  If any of the exercises are painful, try a lighter weight.  If that still hurts, stop and contact a local physical therapist.  He or she will be able to create a plan best suited for you.

1. Arnold press

Stand with two dumbbells positioned in front of your shoulders, palms facing body and elbows under your wrists.

Begin the movement by bringing elbows out to your sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to the front of shoulders. Repeat 10-12 times.

2. Deltoid Matrix

Grasp dumbbells in both hands. Position dumbbells in front of thighs with your elbows straight or slightly bent.

Raise dumbbells forward and upward until upper arms are horizontal.  Slowly move arms out to the side (form a T) from that position.  Lower dumbbells and repeat.

3. Single Arm Rear Delt

Lie on your side–either on a bench or raised platform.  If you’re doing this at home, your bed would work great.  Separate your legs for support. Grasp dumbbell in front of your chest with arm extended.

Raise dumbbell from starting point until arm is vertical. Maintain fixed elbow position (10° to 30° angle) throughout exercise.  Lower and repeat.   To protect your neck, keep your shoulder down—try not to hike it up to your ear.

So get started today!  Who doesn’t want sleek and sexy shoulders this summer?  Let me know how you like the results.

Get Strong and Smile,

Molly

If you want the ABsolute best woman to teach you how to get great abs, here she is—my old (and dear) friend Debbie Lee.  Debbie is the Director of Marketing at the Gainesville Health & Fitness Center (which has been ranked many times as one of the top health clubs in the world).  Debbie is also a  Group Exercise Instructor in Gainesville and has the best abs in town to prove it.  At 48 years old she even puts some college students at the University of Florida to shame!

When I asked Debbie to come up with three of her favorite AB exercises for my blog, she chose these because they can be performed at both a beginner and an advanced level.  These exercises call for a variety of different movements that allow you to strengthen your entire abdominal region.    And, since they’re a little different from the traditional crunches that you probably have been doing, these exercises will help keep you from getting bored.

If you have back pain or any other orthopedic problem, you may need to modify these exercises by bending your knees.  If you feel any pain while doing these exercises, stop immediately and consult your local exercise specialist or physician. 

1. KILLER CROSS CRUNCH:  This move requires a tremendous amount of control.  Do this exercise (and the other ones) very slowly to optimize your results.  Lie on your back with your legs straight and wide.  Put your left arm over your head and keep it “glued” to your ear until you reach for your foot.  Curl straight up without bending your knees or moving your legs.  Rotate your torso and reach for your opposite foot. Slowly lower your torso with your arm positioned by your ear again.  Repeat on the same side for 10-12 repetitions.  Repeat on the opposite side. 

Advanced Option:  The exercise is exactly the same, except you cross your feet at the ankles with your knees wide (like sitting Indian Style).

2.      SIDE PLANK:  Lie on your right side with legs extended and right forearm on the ground, with your elbow positioned under your shoulder.  Extend your left arm to the ceiling.  Raise your left hip towards the ceiling as high as you can then slowly lower back to the starting position.   Do 10-12 reps on each side.  If this is too difficult for you, modify the move by bending your knees.   

Advanced Option:  Get in your starting position.  Raise your top leg, then slowly tap your foot on the floor to the front and to the back while keeping your hips stationary.  

3.      CAN CAN:  This is called the CAN CAN because you CAN DO THIS!!  It’s not called the CAN’T CAN’T so try this even though it looks hard.  Sit on the ground with your knees bent and lean back placing forearms and hands flat on the ground.  Keeping legs together let your knees drop down to the right, towards the ground.  While in this rotated position, straighten your legs, pause, bend your knees then rotate back to center.  Alternate between your left and right sides for 8 reps.   

Advanced Option:  You CAN straighten your arms with your fingers pointing back to make this a lot harder.  But we really don’t feel the advanced option is necessary.

Take this Challenge:  Do these exercises with me every other day for 2 weeks.   Post a comment to let me know how much stronger you feel! 

Get Strong and Smile,

Molly