We wanted to speak to Paula about her commitment to Pilates…she’s been coming to WellBarre Pilates for over a year and we are incredibly proud of her progress.
We asked Paula how she got started with Pilates…here’s what she had to say:
“I’m been coming to WellBarre Pilates for just over a year. Other than a couple of Pilates DVDs, I never did Pilates or barre. I wish I had started sooner! I’ve done cardio at fitness centers (treadmills, elliptical, ARC Trainer, etc.), but usually get bored. I really enjoy using the Reformer and Leslie’s classes are a mix of Reformer, Jumpboard, tower, barre and mat so you never get bored!
What do you like about the studio:
“The classes are small so you get individualized attention. It’s not intimidating and you can always modify the routine if you have an injury.”
How has regular Pilates practice helped you personally?
“I was diagnosed with Crohn’s disease 20 years ago. I’ve had two surgeries and was recently diagnosed with osteoporosis (common with Crohn’s). Exercises on the Reformer help to maintain bone density as well as increase muscle tone. My balance has also gotten much better! There are many days when I’ve had a bad day at work and don’t feel like going to class, but I’m so glad when I finish the session. It helps my mind as well as my body. I’m so happy that I found Leslie’s studio!”
I am often asked about what to eat before a Pilates Class. More often than not people come in either on a too full stomach or haven’t eaten for many hours and don’t have the calorie reserves to fuel their workout.
Here are a few helpful tips on Pre-Pilates meals and snacks:
- You definitely do not want to eat a large meal right before a Pilates Session. It is difficult to both digest and workout at the same time as your body must attempt to divert energy away from digestion in order to fuel your muscles. This is why you feel cramping, bloating etc. and sometimes may even feel slight nausea. Pulling your abdominal muscles “in and up” as we often say in class is particularly hard on a too-full stomach.
- You do not want to have gone more than 3 hours with no food. If your class is first thing in the morning, have a banana an hour prior to class. Even a few bites on the way to class will help and will not make you so full that you cannot workout. Not enough calories means that you will become exhausted quickly and may feel weak or even dizziness as your body expends a great deal of energy on little to no fuel
Taking Pilates Class After Dinner?
Have a full meal 2 hours before your session to have time to digest. A full meal with some protein, fat, and lots of veggies gives you just the right amount of pick-me-up to stay focused and power through your workout. Protein and fat are slow burning energy that give you the stamina and energy. They take a bit more work for your body to digest, so don’t dig into a steak 30 minutes before you walk in.
Unless you are doing an intermediate-advanced Pilates Class, Jumpboard or HIIT, you do not need carbs to burn in the same way that you do for more aerobic exercise. Pilates Cardio may not exactly equate to the same cardio expenditure of running for example, however depending on the class Pilates can be aerobic and increase calorie burn in which case carbs may be helpful.
Stick with What Works for YOU
Plan ahead and eat at least an hour before your session (2 hours if it’s a big meal) so you’re energized, not lethargic, going into your Pilates class.
• Green salad with grilled chicken, avocado, nuts and seeds
• Wrap with grilled chicken, ground beef, fish, or healthy protein and greens
• Broiled salmon, broccoli, greens with sauce of your choosing if it is relatively low in sugar and sodium
• Slow-cooker pulled pork or chicken with veggies
What about a small snack less than 1-hour before Pilates Class?
Small snack are appropriate and encouraged before class, particularly if you have not head a healthy meal within 2-3 hours before class.
• Apple and almond butter or peanut butter
• Hard-boiled egg
• Small handful of nuts
• Hummus with veggies
Avoid: Dairy and coffee less than one hour prior as this often causes Acid Reflux something very unpleasant during Pilates Session!
Dear Studio Members,
As the studio reaches it’s one-year anniversary, I want to take the time tor reach out to our members. We couldn’t be more thrilled to have landed, quite “accidentally” in the Stoneham Community. Many of you know that we opened only briefly in Melrose. Moving-out of our newly built studio space abruptly, following significant obstacles when the building was sold within our first 4-months…quite trying to say the least! But now that we have made it to the one-year mark, I feel that it was a lucky accident that brought us to the community.
I love our small corner of the universe, filled with radiant, determined and strong women who come through our doors each day. I can’t begin to express to you what a privilege it is to get to know all of you and be part of not just your journey into Pilates fitness, but sometimes into intangible emotional and psychological shifts that happen when you commit to your health through a regular mind-body practice. I am awed by your passion and commitment to make important changes, even when they aren’t easy. It’s inspiring to see clients find new joy through movement and through reconnecting with the body. I often have the privilege of seeing our membership and class community learning to let go of the judgments they carry about their bodies, shifting toward a kinder and more sparkling view of themselves to embrace exactly where they are in that moment. As a teacher, I often think that’s where the magic happens and transformation begins.
And just so you know, I have journeyed with you in my personal challenges…and physical ones too…but what fuels my own determination to keep going is the energy that you bring each and every day. It’s through that very energy th
at we continue to reinvent ourselves, writing and re-writing our own personal stories.
With gratitude we enter our second-year in the Stoneham Community. Our commitment, as always, will be to support, celebrate and continue challenge you. Your potential is truly limitless. “The Body Achieves What the Mind Believes” ~ Annonymous
As a thank you to our members and to celebrate our One-Year Anniversary we will offer Free Teaser Tuesday Classes on the following Tuesdays:
Tuesday, June 12th
9 am Reformer; 5 pm Reformer for Absolute Beginners
Tuesday, June 19th – refreshments will be available after all classes and evening cocktail after pm classes
6:30 am Reformer
7 pm Jumpboard – light snacks will be offered and glass of bubbly following Tuesday evening classes
Pilates can be used to rehabilitate knee injuries.
Pilates is an excellent choice to improve knee misalignment, injury and dysfunction associated with overuse. Knee injuries are among the most common orthopedic injuries. Causes associated with injuries of the knee can range from direct trauma to overuse that eventually deteriorates the joint. Repetitive movements through daily movement, or sports can cause misalignment that can lead to accelerated wearing of the joint. Knee structures most prone to wear are the articular cartilages of the femur and patella and the shock absorbing medial and lateral menisci. The degradation of joint tissues leads to intra-articular deformities that cause clicking, grinding, and joint locking. Gone unchecked, these changes in the joint will eventually lead to pain and dysfunction.
Examples of Pilates Reformer Exercises Used for Knee Rehabilitation:
- “The Footwork” is the perfect series of exercises for improving strength and alignment for the whole of the lower body; from the feet to the hips.
- Side lying movements target the abductors and lateral hip whilst performing knee flexion and extension. Tower and Mat work are perfect for working on targeting abductors and lateral hip movements.
- “Feet in Straps” – These exercises are excellent for strengthening and stretching adductors (inner thighs) and hamstrings as well as hip flexors.
- Bridging on the Reformer is extremely effective in strengthening the gluteal muscles and the hamstrings as well as stabilizing the back of the knee.