Pilates for Osteoporosis

Pilates for Better Bones: A Safe, Stronger You

By Annie Durning, Senior Pilates Instructor | PilatesV Studios

Osteoporosis makes bones weaker and more likely to break—especially in the spine, hips, and wrists. While meds and nutrition help, movement plays a huge role too. Pilates is one of the best low-impact ways to stay strong, improve posture, and feel more confident in your body—especially when tailored for bone health.

Why Pilates Works for Osteoporosis

• Gentle on the body

• Strengthens your core to support the spine

• Improves balance to help prevent falls

• Boosts posture and body awareness

• Totally adaptable to your needs and comfort level

The Pilates Reformer: Your Bone-Safe Best Friend

• Custom resistance: Build strength safely without heavy weights

• Supports alignment: Encourages good posture and avoids risky moves like forward bending

• Gentle but effective: Great for weight-bearing work without stressing joints

• Adaptable for all levels: Exercises can be modified for your body

What You’ll Gain from Pilates

• Stronger bones: Resistance and weight-bearing movements help slow bone loss

• Better posture: Standing taller helps prevent that forward hunch

• Improved balance: Reduces your risk of falls—and builds confidence

• More flexibility and mobility: Stay active, move comfortably

• A mental boost: Mindful movement = less stress, more calm

PV Client Spotlight

"I started Reformer Pilates after a DEXA scan showed osteoporosis. Within weeks, I felt stronger and moved with less pain. My latest scan now shows osteopenia instead of osteoporosis—I truly believe the reformer and resistance work made the difference. Life is so much better with PilatesV!" 

Helena M.

Safety First: What We Avoid

• No deep forward bending

• We move slowly and with control

• We use props to support your body

• Everything is tailored to you

Ready to Get Started?

• Check in with your doctor

• Work with an instructor trained in osteoporosis-safe Pilates

• Start slow and build up gradually

• Listen to your body

• Pair Pilates with good nutrition and daily movement

Join Our Workshop: Pilates for Better Bones

Want to feel stronger, move safely, and boost your bone health? Our 90-minute Pilates for Better Bones workshop is made just for you!

What’s Included:
- Expert guidance from a certified Pilates instructor
- Reformer-based Pilates moves tailored for osteoporosis
- A printed take-home workout guide
- Confidence to move safely, every day

Limited spots available—sign up now and take the first step toward building better bones!

June 21, 2025 from 2-3:30 pm in Campbell

Information Resources

- National Osteoporosis Foundation (https://www.nof.org)
- International Osteoporosis Foundation (https://www.iofbonehealth.org)
- Harvard Health Publishing – The Benefits of Pilates for Bone Health
- American College of Sports Medicine – Exercise Guidelines
- Polestar Pilates – Pilates for Osteoporosis Materials
- Bonde-Petersen, F. et al. (2020). Effects of Weight-Bearing and Resistance Exercises on Bone Density

"Behind the Scenes" of Pilates V scheduling

Hello Pilates V Community,

We would like to introduce Pilates V’s newest instructors.  Please welcome Morgan, Eva and Tiffani.  They bring with them many years of Pilates teaching experience in different styles and modalities.  We have also added a new instructor intern, Dariia, to the schedule.  With the addition of these instructors, we have finally been able to add more in-demand morning, afternoon, evening and weekend classes to the schedules.  We hope that the additional offerings will ease wait lists and provide more choices in scheduling.  

 As many of you have already noticed, we have made changes across various instructor schedules in all four studio locations.  We realize that many of our clients have favorite classes and teachers, some of which have been shifted around. Pilates V strives to deliver the best options for our clients so we thought it may be helpful  to provide some more background and "behind the scenes" thinking on our scheduling updates!

We have long needed a larger variety of instructors in order to optimize a more full and robust schedule of class times and choices.  More teachers per studio is key for not only adding classes but also maintaining our schedules when substitutes are necessary.  Reliance on one instructor with a high concentration of classes in a single location results in difficulty covering classes when an instructor takes time off or has any unexpected emergency (several of our instructors take extended time off which we encourage and choosing to build a career in this industry often invites). Sometimes, though not often, we have instructors who have a shift of classes that they can't add additional hours to, or have taken on short term additions until we find someone to take permanently, so shuffling around some existing team schedules is necessary to make room for a new instructor to have a good number of hours with us. Maintaining consistency in covering classes and not having to cancel classes is important to us, while also being able to provide our other instructors much needed time off. Additional instructors have also enabled us to open up more time for private lessons, which are in high demand (check-in with us if you're on a private waitlist!)

We hope that you will take advantage of our expanded class times and talented teachers across the board.  We value and always welcome your feedback and find great beauty in being able to provide diversity in style and techniques amongst our super talented team!   Thank you for being the best part of the Pilates V Community.

Class spotlight V1 - Reformer and Foundations Principles

Happy New Year from Pilates V. We invite you to Thrive in 2025 with us as we spotlight V1 classes.

V1 classes are beneficial for everyone. The most advanced instructors and practitioners of the Pilates Method have developed an understanding of the Foundations and Principles that underlie the Pilates Method and return repeatedly to the basics to gain increased strength, flexibility and focus. Each movement has its own design and parameters and it is our goal to find within ourselves our best version of each movement.

Practicing in a V1 class allows you to slow down and be mindful of the beginning and end points of each movement. You are able to concentrate more fully on connecting these points precisely with smooth fluid movements and find your best version of that movement for yourself at that particular moment.

Focusing on developing precision in Pilates takes concentration and control. These principles support your ability to remain connected to keep your core engaged. V1 classes allow you to optimize each movement while flowing with your smooth guiding breath. Returning to Pilates foundations gives us the opportunity to develop the muscle of focus. Moving purposefully brings awareness to your breath and the mind/body connection that keeps your core activated.

We hope to see you in V1 classes, challenging your body and mind with the Pilates Foundations and Principles.

2024 Client Survey Feeback!

Hello Pilates V Community!

We thank those of you who participated in the recent Client Survey.  We want the Pilates V community to know that we value and listen to all feedback and therefore have initiated improvements based on what the 134 respondents had to say.

We are changing the booking system as of September 1st to allow for a cell phone free environment during class.  The time frame to secure your place in class will now be 15 days instead of the current 14 days.  We have already heard feedback from clients that this change is welcomed and contributes to a more peaceful class experience.

Clients are increasingly requesting varied class formats.  We have been, and will continue to add TRX, Barre, Restorative and Jumpboard/Cardio to the schedule.  Several of our instructors have recently become certified in TRX so expect to experience this modality of strength, balance and endurance training more in the future.

Although mid-morning and evening class times remain the most popular, early morning and early evening classes are receiving more attention.  We have added more classes to these requested times.  Please check the schedule regularly for updates.

We love that Pilates is gaining momentum with all age groups.  We have a diverse mix of clients from ages 18 to 55 and over.  Pilates is for both EVERY BODY and EVERYBODY and we are thrilled that so many people are taking advantage of this life changing movement.  Many of you have shared your history and experience with Pilates with us.  We are genuinely excited to hear of your successful journeys.  Our instructors have a passion for Pilates and your positive stories only motivate us to continue to excel at teaching our amazing clients.  

Katelyn, our Client Services and Studio Manager, wants to send a shout out to all our clients for their feedback and support! Our front desk staff is so fortunate to have a great client base and community and we look forward to seeing all your faces in the studio! We love what we do and welcome any questions or concerns you may have as we are here to listen! We can’t wait to see you at your next class!!

National Pilates Day!

Happy National Pilates Day

Today, we're rolling out the red carpet to celebrate a revolutionary fitness method that's stood the test of time! Joseph Pilates' legacy lives on in every flex, stretch, and controlled movement we make.

National Pilates Day celebrates the enduring legacy of Joseph Pilates and his innovative approach to exercise, emphasizing core strength, flexibility, balance, and mind-body connection. It's a chance for people of all ages and fitness levels to discover or deepen their appreciation for Pilates and its transformative effects on health and fitness.

National Pilates Day is typically observed on the first Saturday of May each year. It was established to raise awareness about the benefits of Pilates and to celebrate the birthday of Joseph Pilates, the founder of the Pilates method.

The day serves as an opportunity for Pilates studios, instructors, and enthusiasts around the world to come together and promote the practice of Pilates, highlighting its numerous benefits for physical fitness, mental health, and overall well-being.

Pilates isn't just a workout; it's a lifestyle that embraces strength, flexibility, and mindfulness. Whether you're seeking to tone those abs, improve posture, or rehabilitate an injury, Pilates offers something for everyone. From our beginner-friendly mat classes to challenging reformer sessions, there's a perfect fit for every body.

Share your Pilates journey with us and let's inspire others to discover the transformative power of mindful movement. Together, let's roll, stretch, and strengthen our way to a healthier, happier life.

#NationalPilatesDay #PilatesPower #MindfulMovement"

Alexis Loevenich Lee CPT

Consistency is Key in 2023!

This year’s tagline came from a Mantra I’ve used with students and instructors for many many years; “Consistency is key”.  But what does that mean? 

I first became aware of the role consistency played in my fitness and wellness when I started practicing and then teaching Pilates in the early 1980’s. I noticed that, if I practiced Pilates 2 days per week I would maintain what I had built, and if I practiced Pilates 3 days a week, I would improve, but if I was inconsistent with my practice, I would lose momentum and it would be like starting all over again. 

In that way, INCONSISTENCY acted exponentially in that I LOST not just that day’s worth of workout, but weeks and even in some cases months. Think of it as 1 step forward and 4 steps back. 

But CONSISTENCY works in just the opposite way. Consider it like compound interest. Small steps consistently day after day creates momentum that eventually snowballs into something bigger than each step along the way. 

This is because our physical, mental and spiritual health is built on consistent, reliable habits and patterns. When we build trust, reliability and accountability into our own self image, through consistency, we become more than the sum of our parts.  Think of this as 1 step forward each day compounds into 4 (or more)  steps forward over time.

Trust me, I know this to be true because I have practiced this concept for many many years.

So, what does it take to build consistency into your character in 2023? 

Have a goal - You need a target to know where you’re going and you will want to know WHY you want to go there. So, what do you want to work toward and what can you SEE yourself accomplishing in 2023. What do you want for yourself in 2023 and how can your practice at Pilates V help you achieve that?

Examples: 

I am going  to achieve my highest level of fitness ever in 2023 

I am going to “show up” for myself by practicing Pilates at least 3 days per week consistently in 2023

Chunk it down - Make a plan. What are the steps to achieve your goal? 

Create your recipe for consistency so all of the ingredients are in place to support your goal.

Schedule it - put it on your calendar as a non negotiable (remember your why) and schedule rewards for reaching your goals.

Pay for it in advance if you can- committing your funds is a way to support you in getting to class when you don’t feel like it- you’ve paid for it, so go.

Find an accountability partner or group - show up for them if you’re having trouble showing up for you!

Show up for yourself and your community - Build trust in yourself and in your community by showing up even when you think you can’t or when you really don’t feel like it.

Showing up doesn't mean you always have to be 100 percent, it just means you get yourself to class and show up for whatever you can do at that moment. It's about consistency, not perfection and small steps over time. 

Sometimes this calls for a certain amount of Grit, which by the way, you can train yourself to get more of over time by practicing it. 

Finally, when your fellow students see that you show up, even when you're not 100%, even when it's hard, even when you don't really feel like it, it may inspire them to do so as well.

Consistently acknowledge your progress - frequent feedback feeds our rewards system and also shows us where we can improve, so reward yourself with something meaningful often and make course corrections when needed. 

 It's like getting a gold star in your own way. If you have an accountability partner, do something meaningful together!

When you see your classmates consistently, applaud them and acknowledge their dedication!

Showing up for yourself by building consistency into your character offers you the opportunity to take advantage of the compound interest concept. Whatever you want for yourself in 2023, apply the concept of consistency and watch your dreams become reality. 

This year the entire Pilates V team will be partnering with you by practicing consistency together to bring you next level class experiences, workshops, and opportunities.  

Announcing our Newest Program - Vibrant Life!

Dear Pilates V Family,

Question - What do Breathing, Mindfulness, Grit and Flow have in common?  

Answer - They are all part of our new Vibrant Life! Program, based on Joseph Pilates’s original purpose, which was to restore people’s “zest for life”. 

Many years ago, when I was in my Pilates Teacher Training, my Master Trainer and mentor was Nora St. John (she went on to found Balanced Body University, one of the most successful Pilates Educational Companies in the world). I was chatting with her one day and I said “you know, I get it; there’s nowhere to GET to in Pilates, you never arrive. You just practice” - She stuck her hand out, shook my hand and replied “welcome to the club”. From then on I was hooked on practicing Pilates for the sheer joy of the good feelings, the inner and outer strength and the state of calm, yet energized bliss I always walked away with. 

That one conversation lead to a lifelong study of The Pilates Method and the Neurobiology of the Flow State

I am thrilled to be rolling out our newest program called Vibrant Life! based on my many years long study and practice of The Pilates Method and the neurobiology of the Flow state for mental, spiritual and physical well-being. 

Together we will enjoy the mental, physical and spiritual benefits that are the essential teachings of Joseph Pilates’ work and based on the science of neurobiology.

We’ll learn and practice breathwork, Mindfulness practice, working through gritty situations and getting into the Flow state aka “going with the flow”, all with Pilates movement as our foundation for our practice. 

Here are some program highlights of upcoming workshops I’ll be offering this Fall and next Spring!

Breathing Life into your Practice

“How we breathe is how we feel, and how we feel is how we breathe”

Learn to use your Pilates practice for more than just a workout!

We’ll learn to use Pilates breathwork and additional techniques to energize, calm, release, relax, focus, and stay present in our lives.

We’ll get some understanding of the science behind how breathing affects how we feel and think and the why’s and how’s to creating that calm, yet energized state, all with Pilates movement.

Mindfulness 

Mindfulness plays a big role in improving your overall mental health. According to research, the practice helps people manage stress, depression, addiction, and anxiety. It has shown to be effective in people with health conditions like hypertension, chronic pain and heart failure. 

• From Mindful.org 

We’ll learn and practice how to use Pilates movement as the Mindfulness practice it was meant to be!

Challenge and Grit

Pilates is a long-game, with successes, plateaus and challenges; much like life!

We’ll learn to find our edge and how to surf the waves of challenge and change with resilience and ease. 

Pilates is a great teacher in this respect, offering balance and coordination challenges, mental fortitude challenges and ways to learn effortless effort, which is a portal to the Flow state.

 Flow

One of the Pilates Principles, the Flow state is defined as-

“the optimal state of health and performance” 

A flow state can be defined as a sort of effortless attention. When in flow, we are deeply absorbed in our activities yet there is no feeling of exerting effort. It also involves a feeling of high-energy positive emotion (similar to excitement or enjoyment) and unique physiological activation patterns that resemble patterns similar to both positive feelings and high attention                (Ullén, de Manzano, Theorell, & Harmat, 2010).

Most of us have experienced the Flow state at some point in our lives. Although we may not have known what was happening at the time, those moments stand out from all others in our memory.  

My belief is that Joseph Pilates was a Flow personality, joined by Albert Einstein, Margaret Mead, and  Frederick Douglas; meaning people who had big ideas that changed our world for the better.

I’m writing my thesis on the belief that Joe’s Method is actually a roadmap to flow, through embodiment, using movement as the trigger to shift the bodybrain into its optimal state. 

This is where it all comes together! We’ll learn how to use our Pilates practice to get into the Flow state, so we can “go with the Flow of life with ease and energy”.

The Mindfulness of Movement (part 3)

Pilates V Fam!

Our June Blog completes our series on the Pilates principles, finishing up with the final two, Precision and Flow. 

While each of these Principles can be broken down and practiced, when we look at the Principles as a whole, they actually build upon one another, culminating in the final two.

It is my experience that trying to practice Precision and Flow without lining up the preceding principles is like trying to row upstream, and the opposite is true as well; when you have the preceding principles in place, Precision and Flow come more readily, and naturally.

Let’s break them down here-

Precision 

Precision means that each movement has its own design and parameters and it's our goal to find within ourselves our best version of each movement. In the past, movements were expected to look a particular way, however, as we evolve the Pilates Method we recognize that, as individuals, finding our best version actually allows for greater precision.

Precision means no random, banging, jerky movements. Movement is controlled and calculated for efficient energy expenditure and grace. 

Precision is very much supported by the Principles of Breath and Concentration, since without them, Precision is less likely to be attainable.

Practicing Precision

Be mindful of the beginning and end points of each movement, and like connecting the dots, connect the points precisely with smooth fluid movements. 

Consider the qualities that each movement is affording you and find your best version of that for yourself at that particular moment ( meaning, each day is different; just because you could do something one day doesn’t mean it will be the same the next day, so pay attention)  

As an example let’s use the seated on the box “Hug a Tree” movement- 

The starting and ending points are - 

Start seated, core connected -Hands in straps, Elbows at sides, palms up 

Middle - Ballet arms open at sides, palms facing in, hands stop at shoulder line

End - Elbows at sides, palms up

Precision in this movement would be to dial in your breath, and have a crisp start, middle and end with clean, fluid movements, no stopping and starting, no strap gaps. 

One challenge here is stopping the hands/arms prior to allowing them to be pulled behind the shoulder line. It takes Concentration and Control to slow down and stop the arms and hands exactly at the appropriate range before changing course. In addition, having the Breath to then gain the momentum to change from an opening to a closing of the arms helps to avoid having to lean into the movement or PULL on the straps. 

Developing Precision also supports your ability to remain connected to your Core and Core supports Precision in that you are not allowing the straps or springs to control you, pulling you out of alignment and disconnecting you from your Core power. In turn, your Core gives you the powerful support to move without disconnecting.

Flow

It doesn’t get any better than Flow. When you have all of the other Principles in place, Flow will tend to come naturally. In Pilates, there are 2 distinct experiences of Flow, 1 being flowing movement, the second being, an experience of a heightened state of awareness, which tends to happen spontaneously, but can be “produced” with practice.

Practicing Flow in the physical sense

Practice smooth, fluid movements with no stopping or starting. Think of movement like a wave; it never stops, rather it rolls into shore, then with a prolonged pause, it turns and rolls back out, the same with breath. 

Fluid breath creates fluid movement. It's very difficult to have fluid movement when the breath is jerky or held. Move to the breath rather than breathing to your movement.

Practicing Flow as a heightened state

The state of Flow is scientifically defined as “the optimal state of health and performance”. 

Some people are naturally prone to living more in the state of Flow and are referred to as having Flow personalities. 

Some of the greatest thinkers in history were Flow personalities. Albert Einstein, Eleonor Roosevelt, Albert Schweitzer and  the “father of American psychology” William James were all considered Flow personalities. 

I believe Joseph Pilates was a Flow personality and fashioned his Method on the basis of what he found would naturally and effectively usher him into the state of Flow; The Principles. 

Studies show most people have and do spontaneously experience the state of Flow. We have words and phrases that indicate the state, like Being “in the flow”, going with the flow, etc. With intention and practice you too can experience the bliss, ease and expansiveness of Flow. 

The Mindfulness of Movement part 2

The Mindfulness of Movement # 2

Pilates V Fam,

We’re continuing our teaching conversation on The Mindfulness of Movement we started last Month, so if you miss the April 2022 blog or would like to review it, see that first!

Moving on to the next 2 Pilates Principles as set forth by Joe himself-

Pilates is complete coordination of Body, Mind and Spirit- Joseph Pilates”

Center and Control

The principle of Center in the Pilates way means that we are always aware of living and moving from our “center”.  Here’s where things start getting interesting in my opinion, and where the principles started to have a deeper and more profound impact on my life personally. 

When we embrace the principle of center as Joe intended, Center or Centering, is where we begin to identify with ourselves as the body/mind and realize the Mental, Physical and Spiritual aspects of ourselves through the work.

Physically, the Pilates center means that all movement begins and ends in our center. Our physical center, also known as the “tan tien” in Chi Kung, is 2 inches below the navel and about 2 inches behind the navel center.  This is also our physical center of gravity. 

Pilates teaches connecting to our Core as a way to stay connected to and move from Center.

With Core awareness all movement begins and returns to Center. 

In Pilates, our arms and legs are considered appendages, always connected to and always informed by our Core and our sense of being “in center”. 

Mentally, Centering means use Movement mindfulness to develop the muscle of focused attention. Pilates gives us the opportunity to develop the muscle of focus since it asks us to “pay attention” to many things at one time. As we gain strength in our ability to focus, the many parts integrate, breath and movement become One and a sense of ease and flow can arise.

Spiritually, Pilates is experienced differently for every person, yet it is at the very foundation of Joseph Pilates’ work. He developed his body of work for the purpose of helping people to reawaken their “zest” for life. That inner spark that we at Pilates V call Vibrancy. 

My experience is, and the science of neurobiology proves, that the practice of Pilates is a perfect doorway to the state of Flow, which is scientifically defined as the most optimal state that we can be in, and which I  believe, and people who commonly experience Flow report, connects us to something larger than ourselves.

How to practice the principle of Center

When you’re setting up for any movement, take a few extra moments to 

1. Return your awareness to your breath and smooth it out

2. Shift your focus to the areas you will be working on, and the connection to your core

3. Activate your core to engage your Center. 

4. Maintain focused awareness on each breath and movement, with the intention of creating smoothness and fluidity from your Center. 

The principle of Control

This is where you begin to see the layering of the principles in action. The principle of Control is only available to us once we have firmly established a strong foundation with the previous principles.

Practicing the principle of Control will set you on the pathway to Mastery. 

If you have ever seen the Cirque du soleil performers, you have seen the principle of Control in action. Did you know they train with Pilates? 

Control means we are ALWAYS in complete control of every movement, with mind and body aligned. 

Control means our breath and our movement is smooth and connected to our Core.

No jerking or banging of equipment.

Control means understanding our ability to breathe and move from the inside out, meaning, we know our limitations and learn to work the edges of our abilities while maintaining control, so we’re always slightly pushing the edge to improve, but not so far as to lose control.

Control requires mental and physical attention and is affected by emotional and spiritual imbalances. 

Pilates was originally called Contrology and was developed as a practice for Mind, Body & Spirit.

How to practice the principle of Control

1. Notice how your movement affects your breath and vice versa. Match your breath and your movement, so they compliment each other, and they are both smooth and controlled.

2. If you notice your breath or your movement is jerky or has edges; back out of your movement until you regain control. The most common mistake people make is to move too quickly and/or create movements that are outside of their range of control, resulting in jerky movements and breath.

3. Be willing to take a beginner's mind and start anew, with your focus on the quality of your mind and body/movement being fully engaged and aligned

4. Practice the mantra “As much as necessary, as little as possible”. Use only as much energy as is necessary to accomplish your movement, and as little energy as possible. 

Breath, Concentration, Center, Control. It’s a process of layering each principle upon the previous ones, so start at the beginning and apply your focused mind to mastering each principle, one at a time. With consistent practice you will likely begin to experience a heightened sense of presence and well being, and in time that “zest for life”, just as Joe intended!

Next month we will continue our discussion with the principles of Precision and Fluidity!

The Mindfulness of Movement - How to infuse the principles of Pilates into your Practice

Dear Pilates Fam,

The next few months will be devoted to practices we can use in the studio and in our daily lives to balance ourselves and be present with ourselves, our families  and the world around us, as Joe taught it.

mind·ful·ness

/ˈmīn(d)f(ə)lnəs/

noun

1. 1.
   the quality or state of being conscious or aware of something.
   "their mindfulness of the wider cinematic tradition"

2. 2.
   a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.

The early Pilates community always said that Joe was waaaay ahead of his time, and as a Pilates and neurobiology nerd, I now have the science behind the Pilates method to explain why and how Pilates is such an effective MINDFULNESS tool. 

The Pilates principles are, in essence, and when practiced with intention, a pathway to the Flow state, which by scientific definition is the most optimal state we can experience. 

Breath,concentration,center,control, precision, imagery, Flow; these are all the fundamental, underlying principles that lay the foundation for all Pilates movements. From footwork to mermaid to feet in straps, every movement, from transitioning to initiation of the movement to completion of the movement, is meant to be executed with these principles in mind. When practiced with intention, these principles, combined with the physical movements, give you the necessary ingredients to deeply embody the practice of MINDFULNESS. 

The next few blogs will be dedicated to a deeper dive into how to use the principles in your regular Pilates practice-

Here’s how to use the first principle of Pilates, the Principle of Breath, in your classes

The Principle of Breath

Breath is the connector for your awareness between your body and your mind. It's a way to shift your awareness from “out there” to what is happening within your immediate experience of being in and moving in your body, or embodiment. In addition, it's a way to develop awareness of how our minds can wander and a tool to refocus on the NOW. This is our first tool for Mindfulness. And because we do it consistently, we can always refocus on our breath to return our awareness to being mindful of the moment and the movement we are in.

In addition to MINDFULNESS training, focused breathing does some really incredible things to our brain and nervous system. That’s the reason Joe called it an “internal shower”;  breathwork has the ability to flush stress chemicals out of the brain and usher in the chemicals that create a sense of ease. 

Tips for practicing the Principle of Breath

Focus on your breath first, then match your moves to the pace of your breath, rather than trying to start moving and then trying to remember to breathe. Breath first, and follow your breath with your movement. 

Classically trained instructors are trained to tell you WHEN to breathe, while contemporary instructors will be more apt to remind you to breathe. The takeaway; just keep breathing. 

Breath is the first principle of Pilates for a reason; breath first, movement next. 

I get a lot of feedback from students who appreciate a challenging class. Try focusing your awareness on your breath for a full 50 minute class. I find it MOST challenging, and also most rewarding.

 I take a lot of movement classes of every genre. Once I get the basic movements and rhythm down I begin to focus on my breath first and match my movement to my breath.

My most profound class experiences are when I choose to focus on my breath first and let the rest of the movement come along as it will. 

Once you are able to focus at will on your breath, and actually breathe through an entire class, move on to the next principle, Concentration.

Concentration 

Concentration in Pilates means putting your awareness on the area of your body you are moving in each moment; no mindless movement.  This allows you to deeply engage in each movement and receive quality results.

Concentration means you narrow your awareness down to your “inner vision” of what is going on in both YOUR body and your awareness while you are moving. You shift from the idea of looking like anyone else in the class, or trying to make the perfect move, to where and how you feel each particular movement, always connecting movement to your core, and deepening your experience of it. 

Concentration is another word for focus, which in the world of Flow is the precursor to being in the flow state. The saying is “Flow follows focus”. 

How to apply the principle of Concentration in your practice-

Start with your breath and then begin to move. Match your movement to your breath. For example, inhaling for half the movement and exhaling for the other half. Try to begin and end your movement when you end your inhale or exhale, so they match. Once you’ve dialed in your breath/movement, shift your awareness inward to how you create your movement from your core. 

Good questions to ask yourself are:

Where am I feeling this movement? (it can be a little different for everyone)

How does this movement initiate from my core?

Can I move and stay connected to my core?

How has my breath shifted during this movement?

How does my hand/arm or foot/leg connect to my core?

Can I breathe and move in a fluid manner? (if not, back out of the movement to find your breath and reboot)

What might I notice about myself in this heightened state of awareness?

How can I use the touch of the bumper to help me be more mindful of my moves? 

As you begin to find your awareness on your core, or CENTER, you’ll find you can use BREATH and CONCENTRATION to return over and over to your CENTER, and you will have more and more MINDFUL moments!

Next month we will explore the principles of CENTER and CONTROL, and how to deepen your intention and your practice, so practice your Breath and Concentration and develop your mindful movement this month to get ready for a deeper dive coming up!

We're Springing Forward!

Happy Spring to our entire Pilates V Family! 

A BIG THANK YOU and congratulations to everyone who participated in the Spring into a New You Challenge! It’s fun to see all of those stars stacking up, and to see your participation in our Commit to You in 2022 programs! We have more to come throughout the Spring and Summer, so stay tuned for some fun new challenges and learning opportunities.  

Can you feel the spring surge of new energy coming forward with the change of the season? We sure can! This year, Spring marks a time for growth and expansion for Pilates V Studios, as we set our sites on new adventures. We’re expanding our business into areas with new growth opportunities starting in Reno, Nevada in 2022.

Meanwhile, we’re continuing to grow and strengthen our Bay Area studios with amazing instructors, more opportunities for you to deepen your Pilates practice and more ways to Commit to You in 2022. 

What’s on tap? Workshops! Easter Fun, National Pilates Day, and some fun Pilates with a twist classes! Stay tuned in, and stay Committed to YOU and we will too! 

Springing forward with YOU in 2022!

Mimi and the Pilates V Family Team

Finding your Vibe Tribe- How to find a studio and instructors that fit your needs

Dear Pilates V Fam,

We’re happy to see so many of our current AND new family members returning to the studios and getting after your Commit to You in 2022 goals! 

We all have plenty of choices for getting our fitness and wellness goals met, so this month I thought I’d put out a primer on how to find the right fit for your needs, and how to find a studio, instructors and community that really fits your vibe; what I call your Vibe Tribe. 

Pilates V studios was founded on the culture of positive Vibes. When we opened our first Pilates V studio in Sunnyvale 8 years ago, we had a Word of the Week that started with a V, like Victory, and Vitality, which drove our focus for the week and upheld that sense of good vibrations in the studio, and here we are, 8 years later, still holding those “good vibrations”.

People will bring out all different worlds from you but what world feels best? What space are you most yourself in? What rhythm or wavelength does your energy continuously vibe effortlessly with? Those are the very best people to be surrounded by. They’re nourishment. Take notice.  - Victoria Erickson

Which leads me to Principle #1

Happy Instructors make happy students

Find a studio that has a positive company culture- 

I’ve spent hours in studios over many years, and I’ve learned that the most successful studios have a company culture that invests in the support of their instructors. This means ensuring life balance, growth, recognition, and financial reward.

When instructors are upheld, they are able to bring their best to their students. They understand what it means to be seen, to be supported in their role to bring the best in teaching to their classes. When instructors shine, that vibe rubs off on everyone in class!

It's the Maya Angelou principle of “people may not remember what you said, but they will remember how you made them feel” idea. 

Principle # 2

Happy Students make a happy studio

There’s nothing like walking into a studio with a community of students who are just so happy to be in class together. It’s palpable, and even if you’re new to class, the joy of moving together spills over as your fellow students smile and welcome you to the Tribe. A spirit of helpfulness, support and the ability to laugh together makes for a workout that lifts your vibe in mind/body and spirit.

Principle # 3

We’re all here to grow and learn together. 

Sometimes, a class format or a particular instructor may not fit your needs or be your vibe. Instructors are people who have stepped up to learn and then teach you, and in Pilates in particular, the learning process takes time and incredible commitment, so there may be times when we all need to be patient as an instructor or a fellow student needs more time to develop their skills. Being part of a Tribe means asking for what you want and need and supporting the instructors and studios toward improving.

This is where your communications with instructors, client services and myself, the Empowerment Lead can help us understand where and how we can improve, and lift the vibe for all!

So, here are some good questions to ask yourself as you are looking for the right fit and finding YOUR Vibe Tribe-

Do you feel like just another person coming and going in class, or does your instructor REALLY see you and connect with you?  

Do you sense that your instructor WANTS to be in the studio, and that teaching is a passion? 

Do you feel welcomed into the studio and the Pilates community? Is this your Vibe and your Tribe?

Are you supported in your mental and physical goals?

Do you leave classes feeling physically and mentally better than you did when you walked in?

Can you express your wants and needs and are you supported by the studio, instructors and company staff?

As a Tribe, are you supporting something larger than yourselves in the community?

What Vibe can YOU bring to encourage and uphold the Tribe?

To finish up, one of the benchmarks for longevity and mental well being is being part of a community. 

At Pilates V Studios, we’re here to support and uphold you as you Commit to You in 2022! 

Thanks for connecting here! - Mimi

Vibrant Wellness- Breathing exercise for your Mental & Physical Health

What if I told you there is an incredibly powerful exercise that has the power to shift your state almost immediately?

This exercise has the power to positively affect your blood chemistry and nervous system. It boosts digestion, eases your heart rate, decreases stress chemicals and enhances sleep?

 And these are just a few of the positive effects.

You are, in fact, doing this exercise right now. Breathing.

BREATH is the first principle of The Pilates Method, and when done correctly, it has the potential to beneficially affect your mental and physical health. 

We all know how to breathe, right? Well, yes and no!  Because the breath is part of our autonomic nervous system, it's automatic, which means we don’t have to think about it; it just happens. 

For instance, imagine a car quickly brakes right in front of you. We automatically inhale and hold our breath, which sets off a cascade of stress chemicals that help us deal with the immediate danger. The trouble is, most of us are breathing this way all day and you can imagine what that does to our minds and bodies and ultimately our lives.

Now imagine you’re out on a dinner date with someone you love and care for, and they lean into you and whisper “ I love you’. We automatically exhale, our nervous system calms, our heart opens, and we feel warm inside. Imagine what that does to our mind and body and how that affects our lives. 

The good news is that we can learn to control our nervous system and our brain chemistry through our Breathing. Joe knew this, likely through his study of yoga and working in the circus, and that is why it is the FIRST principle of The Pilates Method.

Personally, I have practiced conscious breathing for over 30 years. I ALWAYS set an intention for each and every class I take, and often my most challenging classes are when I decide to focus just on breathing through the entire class. I let go of all the ideas of perfect technique or “getting a good workout” and I focus on getting the incredible high of breathing consciously and fully for a full class session. Rewarded with that inner glow, I walk away feeling relaxed, yet energized, deeply steeped in The Pilates Way. 

We’ll be deep diving into the Pilates Principles in our upcoming Vibrant Wellness program and we’ll be focusing on training the exercise of breathing in our scheduled classes and in specialty workshops as part of returning to the roots of our Pilates practice. 

Join us as we take our Pilates practice to the next level, and get that Vibrant Glow for yourself.

When More is Not Better ~ The Pilates Way of Mindbody Wellness

When MORE is not better - The Pilates Way of Mindbody Wellness

Dear Pilates V Fam,

If you’ve been following me for a while you know that I’m an OG in the PIlates world.

I started my Pilates education back when Pilates studios were small, dungeon-like spaces found in less than a handful of cities, and the way one found out about them was strictly word of mouth. 

I’m eternally grateful that I found Pilates (in a tiny studio at the end of Union street, thank you Madeline Black) many years before Madonna and Oprah got on the Pilates bandwagon and changed the face of the practice forever. 

Back then, Pilates and consequently, the Pilates studio, was a reflection of what we now call “Classical” pilates; the practice was pure in form, and an art.

The studio had sort of a dojo vibe; meaning that  every movement and act, from the time you stepped into the studio was mindful, reverent and orchestrated.

At that time, in its purest form, there was no separation of mind and body. 

We used mantras like “ as much (effort) as necessary, as little as possible” to deepen the experience of moving mindfully and deeply embodying our deeper selves, from our core. 

Pilates instructors were an elite bunch and we took ourselves and our work seriously, with our standard uniform of all black, all the time. For 25 years, I had a mostly black wardrobe.

When the Fitness Industry found Pilates we started hearing words like Fusion, and PiYo, and in no time Pilates became mainstream; many studios adopting the mantra of “faster, harder, more”, the opposite of what Pilates is meant to be.

During my 35+ year Pilates career I was blessed to work in the same 2 studio locations for 15 years with mostly the same students the entire time. I watched their kids grow up and graduate college, and then grandkids, and we all did our Pilates practice to ensure we could get down on the floor to play with them when the time came, and we did.

Even though we’d been together pressing the edges of our advancing Pilates skills for years, at the beginning of every New Year we started at the beginning level of Pilates, all over again, learning the basics of Pre- Pilates. (I’m betting you’ve never heard of Pre-Pilates); breathing, and working the mind-body connection through practicing the Pilates principles.

Breath, Concentration, Control, Precision, Imagery, Flow - we lived, embodied and taught these principles daily.

We would laugh at ourselves that after 15 years, we were still astounded that the smallest micro movements with absolute focus and attention to breath were harder than the advanced work we’d been doing. The first 7 weeks of the year were the hardest as we worked our way through the fundamentals, again.

These days, I’m on what I call my “legacy tour”. I’ve been gifted in this life with the ability to study and mentor with the best in the industry, to develop national Teacher Training programs, to author a book on the subject, and to present and speak as an industry ambassador. 

Now, I’ve settled into this dream position with Pilates V studios that allows me to bring my legacy to life and return Pilates to the real gem that was lost to the fitness world. 

You'll often find me responding to feedback from our student base, a lot of which is centered around the idea that our classes should be of the “harder, faster, more” variety,  and the idea that some of our instructors need to be more highly trained so you can get a “better” workout, so I wanted to address this here today.

I’m going to go out on a limb here and say that, when our students say they’ve been “doing” Pilates for a long time and they need someone who can give them a challenging workout, us seasoned Pilates instructors recognize this as faulty thinking and lack of understanding of the Pilates Method, because we know that, for a serious Pilates practitioner, a v1 class can kick ANYONE’S ass, regardless of the instructor.

That led me to think that what we REALLY need is to focus back on the basics, the fundamentals of pure movement and mindfulness that are the very core (pun intended) of The Pilates Method.

All of this to say I want our Pilates V Fam to know our entire team is currently engaged in up leveling our skills, from learning and teaching a deeper understanding of the Fundamentals, to upgrading the v3 skills, to delivering outstanding Specialty classes. 

Annie, our Director of Education, has been delivering team skill building sessions and we’re tracking progress toward a new and deeper delivery of your Pilates experience. 

We’re putting the Pilates principles into practice into our daily lives by engaging in our own Team Mental Fitness Program (coming to the studios soon!) and we’re fueling our passion for helping our team and our students flourish in 2022!

So, when you start to feel you need more challenge, listen a little more closely, breathe a little more smoothly, slow down and set your attention on smooth and precise movement with breath, and that should get you feeling the “core” of  Pilates. Our instructors will show you how! 

Policies, Presence and Rites of Passaage

Policies, Presence and Rites of Passage

Policies and Presence and why 5 Minutes early is the new On Time 
Just a quick FYI on the Tardy policy for us all- 

Our tardy policy is designed to give every class member the best student experience possible. 

Think of the studio as your Dojo; we enter with respect and reverence, in body and mind, present and ready to move when the class begins.

To ensure ample time for sanitizing the studios, we moved to 45 minute classes. We found allowing for late entry detracts from the instructor and student flow of attention, eats up precious time, and detracts from the overall experience we offer at Pilates V studios. In addition, safety is our number 1 priority, and a harried student often overlooks the safety setups we have in place.

Imagine you have a class of 9 students, 8 of whom are in the studio and have begun your class with some calming and centering breaths and movements.

When someone arrives to class running late, there is a bustle of energy, hurrying and maybe even a slightly frantic vibe that interrupts the flow of your practice, your attention, your breath, and that of the space.

If it's a v1 class and a new person, it will likely eat up even more of your instructor's attention as it becomes an even greater safety issue.

I study the Neurobiology of optimal experience and research shows that when there is an interruption of that sort, it takes an average of 15 minutes to get centered and fully present again. That is 15 minutes of your 45 minute class time when your class experience is not optimal. 

We understand things happen; traffic, a meeting runs overtime, we know. It happens to all of us.

We do however, strive to have safe and enjoyable experiences in our studios, and our Tardy policy is one way we uphold that for you. 

We understand this may be frustrating at times; it is frustrating for your instructors to uphold as well, 

With all this in mind, this is our ask of you-

Please take responsibility for the energy you bring into the studio space

Your words matter. Your behaviors matter. Our students and our instructors matter

Take a slow, deep breath, and thank you for bringing positive energy

Rites of Passage

I want to invite you to join our Community Classes and support our new interns, who are “graduating” into teaching regularly scheduled classes! 

Our intern program was developed as a way to overcome the entry barrier to becoming a Comprehensive Pilates Instructor, which is time consuming and can be expensive. 

This year we are proud to have a group of 7 women Interns, who are all successful professionals in their own rite, who LOVE Pilates and Pilates V and have a passion to share it with the world. They have been studying diligently, and are now ready to move into the next stage of their new career, teaching.

Community classes are like a dress rehearsal, where they begin their journey into the teaching realm. As a veteran instructor with over 35 years experience, I’m enthralled with the idea of these women starting a new journey into a profession where I can honestly say I feel like I’ve never worked a day in my life. 

Your presence, your support and your feedback help to hone our intern’s skills and support them to step fully into their next adventure!

Thanks for reading and remember to STAY VIBRANT!

Welcome to The Vibe @Pilates V

The Vibe@Pilates V is where you’ll get all the latest insider information about our Pilates V community; who we are, what we’re up to and how you can join us in living our Culture Code - Evolving, Leadership, Unity, Family & Fun.

At its core (pun intended), Joseph Pilates developed the Pilates Method as a way to help people regain their “zest” for life.

When we opened Pilates V Studios, we updated that concept with our tagline - Be Vibrant!

As the Pilates V Studio and Instructor Empowerment Lead, I spend my days working to empower everyone we come into contact with; to add a sense of vibrancy to every person’s day. 

From client services to studio instructors, and all the details in between, we strive to create an empowering, ever evolving, and vibrant experience for you, our amazing students.

During my time in this role I have discovered that Pilates V is like a living, breathing entity; different every day.

Because we are powered by a highly skilled team who all have their own dreams and passions, day to day changes are inevitable, and sometimes those changes affect our schedule, last minute class cancellations, and which formats we place in which time slots.

One thing that doesn’t change though, is our commitment to and dedication to the work of Joseph Pilates and to our passion for sharing the sense of vibrancy it gives us, with you.

In my role as Empowerment Lead, I have learned that things in the studios aren’t ever going to run perfectly smoothly, because we’re all human, and the key to staying vibrant in the midst of constant change is acceptance and appreciation.

Accepting that we’re all doing our best all the time to help our students and studios thrive.

An appreciation for everyone, the students and instructors and client services crew, all showing up with the best of intentions to work toward a common goal; to Be Vibrant!

Thank you all for your support and patience through our pandemic pause and now our reset ramp up!

Let’s take a collective breath or two and Be Vibrant together!

Mimi