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How to Meet Those New Years Resolutions

12/29/2022

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How to Actually Keep Your New Year's Resolutions

I’ve got nothing against new year's resolutions. I think setting intentions any time of year is a good thing. Intentions help us be mindful and thoughtful about the things that are important to us, they allow us to put our inner dreams and wishes out into the world and work to make them a reality. So why do so many abandon their resolutions come March?

Take a look at my top 3 tips for setting and keeping your resolutions all year long:

  1. Make them meaningful: While I applaud any intention that helps us become the best version of ourselves, the best new year’s resolutions are those that actually mean something–to you. It’s great if you’ve made a resolution to lose weight or to get healthier. But WHY are you making this resolution? Check in with yourself about why you’re setting a goal that you’re setting. Is it to make someone else happy? Is it to gain someone else’s approval? Is it so that you’ll fit in with a particular group? If you want to lose weight because you think it will make your partner more attracted to you, that’s a tricky road. If you want to lose weight because YOU want to fall in love with yourself again, you’re more likely to stick with it. This is because the approval of others is a slippery thing. It’s not to say it’s bad that we want others to be proud of us, or find us attractive, or think we’re special. But if WE do not already think those things about ourselves, we’re just trying to fill and empty cup.

TAKEAWAY: Make sure your resolutions are about YOU.

  1. Share them with someone: This one is super powerful. When we tell someone else a goal or a dream we have, even just giving voice to it can give it power. We’re making it real, we’re sharing a part of ourselves with someone else, and doing this can make you more likely to follow through. Not to mention that telling others helps keep us accountable. Once we start getting others in on our excitement, we’re a little bit more in the public eye. As long as the outward pressure doesn’t get TOO strong, a little outside encouragement is always helpful.

TAKEAWAY: Share your resolution with someone you love and trust.

  1. Support yourself in their achievement: Words are one thing. And while they are powerful, even something said aloud is just that- a beginning. In order to REALLY achieve those resolutions, you’re going to need to surround yourself with things/people/environments/thoughts that SUPPORT that resolution. For example. If your resolution is to get more fit, you’ll want to make sure you have your walking shoes, your workout gear, your equipment– all within reach, visible, and easily accessed. Take it with you in a bag to work, for example. You’ll want to surround yourself with people who understand and value fitness as well. You’ll want to spend more time in environments that encourage fitness- like parks, the Pilates studio, and your own mat. And you’ll want to cultivate motivating and positive thoughts like—I can do this, This is possible, I acknowledge where my body is today and honor that, I am strong—and work to rid yourself of nevative/unhelpful thoughts like I’ve got so far to go, or I’ll never make it or Why would this work this time?

TAKEAWAY: Support your resolution with things/people/environments/thoughts that SUPPORT your progress instead of detract from it.

What about you? What are your resolutions this year, and how will YOU work to keep them?
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Love Cheesecake?

11/30/2022

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It might be the holiday season, but that doesn’t mean we throw our nutrition goals out the window! I love being on the lookout for healthier, plant based alternatives to some of my family's favorite dishes, and this one was a true standout. It’s beautifully red and green for the holiday season, it’s plant based, and it requires NO baking!

Try it and let me know what you think.

Vegan No Bake Matcha Cheesecake, from Running on Real Food

If you’re a matcha-lover or have some matcha powder you don’t know what to do with, this matcha cheesecake is such a fun way to use it! You can use ceremonial or culinary grade matcha but you’ll get the best color with a bright green powder, usually what you’d find in a good quality ceremonial grade matcha.

This simple cake is gorgeous, perfectly zesty, and lightly sweetened with a hint of earthy matcha flavor. It’s like a matcha latte in cheesecake form!

Enjoy this beautiful dessert for a special occasion this holiday season or–let’s be honest– store it in the freezer so you can pull a slice or two anytime you need one!

INGREDIENTS

For the Crust

1 cup almond flour (112 g)
1 cup pecans (100 g)
4 tablespoons of maple syrup (70 g)
1 teaspoon vanilla extract
1/2 teaspoon cinnamon (optional)

For the Cream Filling

1 ½ cups raw cashews, soaked in water for 6–12 hours) (200 g )
1/3 cup of melted coconut oil (50 g)
1 cup of coconut cream (215 g)
1/2 cup maple syrup (115 g)
⅓ cup lemon juice (50 g)
2 tbsp matcha powder
2 teaspoons vanilla extract
1 teaspoon soy lecithin (optional, for better emulsion. Buy online or in well stocked grocery stores)

INSTRUCTIONS
  1. Soak Cashews: Soak the cashews for at least 6 hours up to overnight in a bowl of water. When you’re ready to make the cake drain and rinse.
  2. Make Crust: Add the ingredients for the crust to a food processor and blend into a moldable dough. Use your hands to firmly press the dough into an 8-inch springform pan until you have a smooth, even layer.
  3. Blend Filling: Add the drained cashews to a high-speed blender with the rest of the cream ingredients and blend into a very smooth consistency.
  4. Add Filling to Crust: Pour the cream over the crust in the pan. Smooth with a spatula if needed.
  5. Freeze: Place the cake in the freezer for 2 hours up to overnight.
  6. Serve: Let thaw briefly at room temperature or in the fridge for 30-60 minutes before serving.
If you try it out, let me know what you think!

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Top Fall Seasonal Produce to Stock Your Pantry

11/2/2022

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For many people, fall is the season of turning leaves, cozy sweaters, and all things warm and cozy. But for farmers it’s also the time of harvest, and this brings an abundance of fresh foods that grew all summer to our grocery store shelves. 

Thanks to a growing global supply chain, most fruits and vegetables are available in supermarkets year round. So why should you seek out seasonal produce? Seasonal fruits and vegetables are:

-Better for your health: When fruits and veggies are eaten in their proper season, they are more nutrient dense because they have matured on the plant, rather than being picked early and made to ripen in a truck with chemicals.
-Better for the environment-  Seasonal produce more often comes from local farms, which means less emissions from airplanes and trucks necessary to bring us produce from all over the world. Eating local also reduces water use, land use, soil degradation, and pollution
-Better for your taste buds: An apple freshly plucked from a tree will be much tastier than one shipped thousands of miles or left in cold storage for months.
-Better for your budget: Fruits and vegetables are likely to be at their best price in the fall, so you’ll save money by sticking to what’s in season.

So what's in Season this Fall? Check it out:
1. Sweet potatoes
2. Beets
3. Pumpkin
4. Butternut squash
5. Brussel sprouts
6. Apples
7. Cranberries
8. Kale
9. Eggplant
10. Broccoli

Not a big fan of the raw veggie? All of the above veggies taste WONDERFUL when you roast them in the oven. Just cut up your chosen one, toss it lightly in olive oil, and spread on a baking sheet. Season with salt and pepper. Bake in the oven at 400 degrees until browned. Simple and your body will thank you!  What is your favorite fall recipe?
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Abs Aren’t Just for Show

10/13/2022

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Contrary to what Instagram might be showing you, there are so many benefits to having a strong core that have nothing to do with “six pack abs”. A strong and stable midsection can help you avoid back pain, improve posture and balance, feel stronger, and become more agile.

Why our Core Strength is Important

Abs are one of the most important groups of muscles in our whole body. Beyond aesthetics, strong abdominal muscles help us perform everyday tasks better and improve our overall fitness level. Think of your core muscles as a foundational link in a chain connecting your lower and upper body. Whether you’re vacuuming the house or practicing an advanced Pilates exercise, your core is working. No matter where the body motion starts, it travels through your core to your other muscles. This means that a weakness or imbalance in your abdominals can impair how well every other muscle in your body moves!

Injury and Fall Prevention

Correctly and consistently building a strong core enhances balance and stability, a fact that is increasingly important as we age. A strong core helps prevent falls and injuries during sports or other activities.

Everyday Activities

But a strong core is important for everyone, whether you are involved in sports or not. Having strength and flexibility in our core helps improve everyday acts like bending over to tie our shoes, picking up a child, turning to look behind us in traffic. Even showering, dressing, and sitting in a chair require use of your core! Any work or home task that involves lifting, twisting, and standing all rely on core muscles. For those who do office work, sitting at a desk for hours puts a lot of pressure on our spine and back. If you have a strong core, however, and keep your core engaged while sitting (which you’ll learn to do through Pilates), your back is much less likely to give seat-dwellers a problem.

Posture and Mobility

Strengthening your core is also imperative for our posture and mobility. Good posture not only projects confidence, it lessens the wear and tear on other parts of our bodies (like mentioned above), helps you take deeper fuller breaths, and helps you gain full benefits from the effort you put into exercising.

No matter the reason, having a strong core is so important, and there truly is no better way to achieve this outside of Pilates. Pilates not only strengthens your core, it strengthens and lengthens your muscle simultaneously. The ultimate result is a more balanced and mobile body that can accomplish what you want it to with more ease!


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Pilates During Pregnancy: Is it Safe?

10/5/2022

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We have many clients who come to us either preparing to get pregnant, are already pregnant, or are post pregnancy. You can DEFINITELY do Pilates during pregnancy- in fact, I strongly encourage you to do so! As always though, check with your doctor before adding exercises to your routine while you are pregnant.

Practicing Pilates during pregnancy can:

  • Calm the nervous system, thereby lowering blood pressure
  • Help build the mental and physical stamina needed for labor and delivery
  • Aid postpartum recovery and lower rates of c-sections, episiotomies, and preeclampsia
  • Increases body awareness and prepares you for pushing
  • Decreases back pain and improves sleep

Here are my top tips for doing Pilates during pregnancy:

  1. Aim for 2-3 sessions a week, and with one day of rest between sessions. Don’t be hard on yourself when and if you feel more tired or uncomfortable working out– even doing exercises you could do easily when you weren’t pregnant! Self compassion will go a long way during your pregnancy.

  1. If you can, and especially if you are just starting Pilates, opt for private sessions. This is important for all of our clients, but especially important when you are pregnant. Your body is going through a lot during pregnancy. Your joints and ligaments are moving and changing (becoming more lax/flexible), so you will benefit from the one on one attention you get from having your own experienced instructor. Our instructors are experienced in working with prenatal clients and know how to modify the exercises to work for you!
  2. Wear light, comfortable clothing, have snacks on hand just in case, and be sure to drink plenty of water.
  3. The Reformer is your friend! Not only does the machine offer modifiable resistance, being up off the floor is often more comfortable for pregnant clients than those trying to do mat Pilates.
  4. Have fun, and listen to your body.
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Pilates + Nutrition: The Best Partnership

9/29/2022

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Some of life’s greatest partnerships:

A cold night and a warm fire

Movies and Popcorn

Fresh Sheets on a Soft Bed

Pilates and Nutrition

Wait, what?

You read that right– Pilates and nutrition are one of life’s sweetest– and most rewarding– partnerships out there! You can’t out-exercise a bad diet, and you can’t only eat well despite being sedentary and hope for a wellness miracle. BOTH factors work together to create the greatest impact.

A recent study highlights JUST how good these two are together. The study assessed data from almost 350,000 participants over 10 years. It found that people who ate a high-quality diet, which included at least 4.5 cups of vegetables and fruits a day, and also had regular physical activity had the greatest reductions in risk of deathly illnesses. Overall physical activity, including walking, was associated with benefits, but vigorous activity that led to sweating was particularly protective against cardiovascular disease risk, even at just 10 to 75 minutes per week!

I recommend clients come in three times a week to get the most benefit from their Pilates routine, but you can see from the study that even if you can’t currently commit to three times a week, ANY movement is better than none.

Follow these tips to get the most wellness bang for your buck!

  • Start with a private session if you’re new to Pilates, haven’t been to a Pilates class in a while, or desire more individualization in your session
  • Schedule a duet session with a friend - working out with a buddy is shown to improve your results. It helps with accountability and keeps you engaged longer!
  • Join in on a group session to mix things up and save BIG with our monthly membership ($225/month for unlimited sessions)

Struggling to get enough fruits and veggies in your day? Here are some creative ways to get your 4.5 cups/day:

  • Add vegetables to your sauces
  • Try veggie noodles in place of pasta
  • Try a fruit or veggie-filled smoothie (spinach and avocado are good to add in!)
  • Make a cauliflower pizza crust

A good rule of thumb is to make vegetables and fruits the MAIN dish on your plate.  Soon enough, you will see the changes in the way your body functions and your overall feelings of well being!
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Feeling Burned Out?

9/2/2022

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Have you ever woke in your bed thinking about your email inbox and to-dos for the day and just felt a huge amount of anxiety?  


We’ve all been there. In a 2021 survey of 1,500 U.S. workers, more than half said they were feeling burned out as a result of their job demands, and a whopping 4.3 million Americans quit their jobs last December in what has come to be known as the “great resignation.” Even with a “perfect life,” we can experience burnout.
 
When people think of burnout, mental and emotional symptoms such as feelings of helplessness and cynicism often come to mind. But burnout can lead to physical symptoms as well, and make us more susceptible to disease. This makes it all the more important that we’re able to recognize the signs and know what to do about them.
 
Along with things like chronic fatigue, cynicism, pessimism, and detachment, the following physical signs can be an indicator of burnout:
 
  • Sleeplessness (Insomnia)
  • Pain in the lower abdomen
  • Headaches
  • A racing heartbeat
  • Shortness of breath
  • Feeling dizzy or fainting
  • Pain in the intestines
 
We’re often told the solution is to do more self-care or to add more positive practices to our routine. But sometimes….the solution is to just do less. The road to burnout is paved with over-committing yourself and overbooking your calendar–oftentimes with commitments you don’t really even want to do. Before you know it, your day is jammed with tasks and the need to be available at all times of the day and night. 
 
Take a look at all you’re committed to, and start to prioritize the things that you TRULY value and that bring your joy. It can be hard, but it's ok to say No to requests on your time that don’t fit in with your main priorities. 
 
Only you can turn the tide on burnout. But when you do, you’ll be so thankful that you did.​

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Lessons From the Mat

8/5/2022

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As all the kids head back to school to dive into the books, I begin to reflect on the School of Pilates- specifically of what Pilates has taught me outside of the studio.

  1. Slow Down

Pilates is a mind/body exercise meant to be practiced mindfully. It’s not the type of exercise you’d do, say, while watching TV or flipping through Facebook on your phone. It’s also not characterized by instructors yelling out moves and next steps through headset microphones while techno music blares in the background. Pilates is mindful, and it’s slow. Slow in the sense that every move is calculated. It takes concentration to make those tiny–but so important–muscles all work together to support your movements, and my best Pilates sessions are those where I take the time to slow down, tune in, and focus. 

It’s important that we slow down sometimes in life as well. We’re often so busy running from one errand to the next, checking off the next To Do List item, organizing that next party, serving our family, that we rarely take the time to slow down, to savor, to truly just enjoy the moment. Slowing down can take some discipline but the benefits are worth it.

  1. Breathe

The breath is SO important in Pilates. It’s not just a way to rid your body of CO2 and get more oxygen. The breath is used to time movements, to support you during transitions, and to help activate certain muscles. When I’m struggling in a Pilates class, I always return to my breath. Not only does it help me refocus on what’s happening inside my body, it calm me down and reduces stress levels. 

In the chaos of everyday life, we can always return again and again to the breath. Women are especially guilty of holding their breath during times of stress. Not only does this prevent our bodies from getting the oxygen we need, it tenses the body and puts the brain on high alert. When you begin to notice that you’re struggling in your day- whether it be because you’re stuck in traffic or late for an important meeting or can’t find your car keys- try to take a moment to just breathe. You might be surprised to find how quickly your mind and body responds! 

  1. Consistency is Key

Joseph Pilates himself said, “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.” A strong Pilates practice is all about consistency. Like anything that you want to last, Pilates thrives on consistency. 

I see this in other areas of my life as well. Whether it's being kind, or practicing forgiveness, or trying to start a new healthful habit, success is all about consistency. Doing something consistently makes it almost automatic- we no longer have to “try.” 

What about you? What life lessons have you gleaned from YOUR Pilates practice?

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If It’s Still Not Easy, You’re Doing it Right

7/26/2022

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Some of my clients come to me when they feel like they’ve “hit the wall” with Pilates. “Why does this not feel any easier? Aren’t I supposed to be getting better and better each time? Am I doing it wrong?” are all typical questions.

Sometimes we are our own worst enemy. We’re always pushing ourselves to do more and better, and we forget where we started. In sessions with my clients, I try to gently encourage while simultaneously honing in on form and increasing difficulty.

Remember when you couldn’t roll up off the ground?
Remember when you could only do this with one spring?
Remember when you had to rest between every rep?

As humans we tend to have a negativity bias where we remember more the negative (that haven’t “mastered” an exercise) versus the positive (how far we’ve come since we first started Pilates). It’s important to remember that Pilates is a Practice.

Other times, Pilates can feel harder as we progress because the more Pilates you learn, the more you learn how to use the “right” muscles in each move. You learn how not to “cheat” on a tricky move by engaging the muscles you’re supposed to be using instead of cheating with some other stronger ones. Not only are these muscles not used to working so hard, they are now also working in conjunction with those other more dominant muscles, and so you DO need more precision, concentration, and strength to do these moves.

Nevertheless, if you feel like your Pilates practice isn’t where you want it to be, here are my three recommendations:

  1. Book a Private Session: If you are in group sessions and you feel like you’re stalling, book some private sessions. There is no replacement for working one on one with an instructor who can not only tailor every workout to your individual needs, but is also solely focused on you during that time. This will help you focus specifically on your goals during that session, which enables you to meet your goals faster!
  2. Try 3 Sessions a Week for 3 Months: If you’re already IN private sessions, consider how many sessions a week you’re able to commit to. I generally recommend clients stick to two to three sessions a week every week. This will allow you to see the most results and to more easily and efficiently build on your progress.
  3. Remember how far you’ve come: Think back to when you first started, and what you could do then versus what you can do now. Not just ON the mat, but OFF as well. Make a list of things that have improved since you started Pilates. Take note in your mind of where you were when you first started…. I bet you’ll realize just how far you’ve come!
Our goal at The Pilates Center is to offer a fun and challenging workout every time. It’s super rewarding to help our clients in a functional way that helps our clients live life better!
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Building Better Habits

7/3/2022

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Have you ever tried to build or change a habit by willpower alone? Your intentions are there– I want to attend three Pilates sessions a week– but for whatever reason, life gets in the way and it doesn’t happen. Research is showing that when we want to do something different– eat healthier, exercise more, spend less time on social media, etc.- relying on willpower alone isn’t the way to go about it. So if you DO have a habit you’re wanting to build, how do you do it?

What are habits, exactly?
Habits are simply automatic behaviors that don’t require intention to perform. You execute the behavior–the habit–without even thinking about it. It becomes second nature to do whatever you’re doing. 

How do habits form?
As humans, we are in some ways quite complex, and in other ways very simple! On balance, we like to feel good emotions like pleasure, happiness, and joy, and we like to avoid negative emotions like guilt, pain, and sadness. We are hardwired to do things–habits–that bring us those good emotions. When exposed to something enjoyable, our brains release dopamine, one of those feel good chemicals I previously wrote about. That dopamine rush makes us feel good, so we’re incentivized to repeat that behavior. Over time, our brain begins to associate a behavior with a dopamine rush and it stores that association so that we return to it again and again. Do it enough times, and it becomes hard to change– thus, a habit!

How can you change habits?
Let’s say your intention is to come to Pilates after work three times a week, but instead you find yourself surfing Netflix on the couch most evenings instead. The Netflix and Chill does bring you some feel-good feelings: relaxation, release, rest. So it’s no surprise that this becomes an easy habit. But if you’re looking to exercise more, how can you replace your Netflix with a different habit that better meets your goals?

Make a new habit
The BEST way to change a habit is to replace it with a new one. Instead of thinking about coming to Pilates, just go. You’ll come and experience all the feel-good chemicals that Pilates gives you, and  you’ll feel better for it.  You need to give your brain time to associate this new behavior, so in the beginning it might be difficult (see below for tips on that). But soon, this new habit will be stored where your old one was, and it will become second nature to hop in the car and head to the studio. 

Create a helpful environment
Building a new habit can be challenging in the beginning, and one of the best ways to overcome that is to create an environment that makes the new behavior–in this case, coming to Pilates three times a week–easy and rewarding. 
  • If you’re headed to the studio after work, pack your workout clothes with you so you can head straight there without needing to go home
  • Schedule your weekly sessions for the whole month at one time. No need to think about it during the week, and this also builds accountability and incentivizes you to attend. 
  • After your session is complete, spend just a few seconds thanking yourself for showing up and investing in your physical and mental health
  • Find an accountability buddy who will carpool with you to sessions. This not only makes it easier for you to attend, research shows it also strengthens your relationship with that person!
  • Celebrate the small victories–often! Every time you meet your goal for the week, celebrate yourself in some way on the weekend. 

Once you understand how habits are built and kept, it’s easy to work with our brains instead of against them to meet our physical and mental health goals. What are you waiting for? Book your next session here or if you’re new to Pilates, give us a call  at 817-737-2673 to get started today.

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    Heather Gradke

    I'm a BASI Certified Pilates Instructor by day, somewhat competent housewife by night. I used to have hobbies but then CHILDRENS. I am married to the love of my life and somewhat charismatic Rustin Gradke. I have 4 kids that are wonderful sometimes but mostly they just eat a lot. I'm a lover of God and movement and the occasional bowl of queso.

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