Sujane and Brian Rosenberger are a Pilates-loving duo who have become a fixture at our studio. We love the energy they bring to every session, and the results they’ve achieved are something to celebrate!
Brian started coming to the studio first. He had been having long term back issues and heard that Pilates can help with that (more on that later!). He took private lessons with both Heather and Jacqueline and his back issues really improved. Soon, Sujane decided to give it a try, with private lessons of their own. They loved their classes so much they decided to do duet sessions! “Starting Pilates has been the best decision! Pilates has changed our lives and our bodies. We are stronger and our balance is better. And keeping up with the grandkids is much easier!” It’s common that pain in the body or an injury will bring someone to the studio, and even more common that they fall in love with the results! So how exactly does Pilates help with back pain? Read on. Back pain is a prevalent issue affecting millions of individuals worldwide, with reports indicating that up to 80% of adults experience back pain at some point in their lives. Fortunately, Pilates has emerged as an effective method for alleviating this discomfort. This blog post will explore how Pilates helps manage and improve back pain through targeted movement, strengthening, and increased flexibility, supported by research. Understanding Back Pain Back pain can arise from a variety of sources, including muscle strain, herniated discs, arthritis, or poor posture. Chronic back pain, defined as pain lasting more than three months, can significantly affect daily activities and overall quality of life. As conventional treatments often focus on pain relief rather than addressing underlying causes, Pilates offers an alternative approach aimed at enhancing physical function and stability. Numerous studies have highlighted the efficacy of Pilates in improving back pain and associated functional limitations. For example, a systematic review published in the journal Physical Therapy in 2016 analyzed multiple studies and concluded that Pilates is significantly effective in reducing pain and improving functional ability in individuals with chronic low back pain. Participants who engaged in Pilates exercises experienced positive outcomes regarding pain intensity and disability levels compared to those who received standard care. How so? #1 Improving core strength: for most people, you MUST improve core strength in order to reduce back pain. Weak core muscles can contribute to misalignment (ouch!) and increased strain on the back. When you core is strong, it can support your whole body, and you back doesn’t experience as much wear and tear. By focusing on exercises that engage the deep abdominal and back muscles, Pilates practitioners develop a strong foundation that supports the spine during daily activities. #2: Improving flexibility and range of motion: Tight muscles not only lead to tension in our bodies, a tight muscle can’t function as a strong muscle. Pilates helps with flexibility and range of motion in the hamstrings, hip flexors, and lower back, all of which help to alleviate tension, reducing the likelihood of chronic pain. #3: Improving posture: Pilates promotes awareness of body alignment, encouraging individuals to use their bodies more efficiently. Improved posture helps distribute weight evenly across the spine, alleviating stress on the lower back and mitigating pain. #4: Improving the mind-body connection: Pilates fosters a strong mind-body connection, integrating breath with movement. This focus helps individuals become more aware of their bodies and their pain. A study published in Pain Medicine indicated that mind-body interventions, such as Pilates, can reduce pain perception and enhance coping strategies in individuals with chronic pain conditions. With its emphasis on building a strong foundation and promoting body awareness, Pilates addresses the root causes of back pain rather than merely treating the symptoms. If you or someone you know is struggling with back pain, consider integrating Pilates into your routine. At The Pilates Center, our experienced instructors can guide you through tailored exercises designed to help restore strength and alleviate discomfort in a supportive and authentic environment. YOU could be our next success story!
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Thanksgiving is a time of gratitude and gathering, often marked by indulgent meals. However, we can honor this tradition while still prioritizing our health. The holidays don’t have to mean falling off the wagon when it comes to our nutrition goals. Here are five Thanksgiving favorites that are not only delicious but also offer nutritional benefits.
1. Roasted Brussels Sprouts Brussels sprouts are a nutrient-dense vegetable packed with vitamins C and K, along with fiber. Roasting them brings out their natural sweetness and provides a delightful crunch. Including Brussels sprouts in your Thanksgiving feast can support digestion and boost your immune system. They are also a great source of antioxidants, which help combat oxidative stress in the body. 2. Sweet Potato Casserole Sweet potatoes are rich in beta-carotene, which the body converts to vitamin A, essential for vision and immune function. When prepared as a casserole with a light drizzle of maple syrup and topped with nuts, they become a delightful and healthy alternative to traditional sweet dishes. Their complex carbohydrates provide lasting energy, making them a great choice for a long day of festivities. 3. Turkey Turkey is a lean source of protein, especially if you choose white meat without the skin. It contains essential amino acids that support muscle health and can help keep you feeling full longer. Moreover, turkey is a good source of B vitamins, which play a key role in converting food into energy. Enjoying turkey can aid in sustaining energy levels through the holiday activities. 4. Pumpkin Soup Pumpkin is not only a seasonal favorite but also a superfood. Rich in fiber and low in calories, pumpkin can help improve satiety and digestive health. It’s packed with vitamins A and C, which are beneficial for skin health and immune function. A warm bowl of pumpkin soup can be a comforting and nourishing start to your Thanksgiving meal. 5. Cranberry Sauce Homemade cranberry sauce can be a healthy addition to your Thanksgiving plate. Cranberries are high in antioxidants and have anti-inflammatory properties. They can support heart health and may help reduce the risk of urinary tract infections. Opting for a sauce made with whole cranberries and minimal added sugars ensures that you benefit from their nutrients without unnecessary calories. The Importance of Healthy Eating During the Holidays While the holiday season often revolves around feasting, it’s crucial to maintain a balanced approach to our meals. Eating healthy during Thanksgiving allows us to enjoy our favorite foods without sacrificing our well-being. Maintaining a focus on nutritious options helps prevent the feelings of sluggishness often associated with overindulging. Balance in All Things Remember, holiday meals are about enjoyment and connection as much as they are about food. It’s perfectly okay to indulge in traditional dishes in moderation. Just like we balance mind and body on the mat in the studio, balancing healthier options with occasional treats allows us to savor the flavors of the season without compromising our health goals. Prioritizing health during the holiday season doesn’t mean we have to miss out on delicious food; rather, it encourages us to choose options that nourish our bodies while still delighting our taste buds! Let’s embrace this Thanksgiving with dishes that celebrate both health and tradition. As the holiday season approaches, I find myself reflecting on the many blessings that have enriched my life and our Pilates studio over the past year. Gratitude is a powerful practice, and I want to take a moment to share five specific things that I am especially thankful for this year.
1. Our Community of Pilates Teachers and Clients The heart of our studio lies in the incredible community we have built together. I am deeply grateful for the talented Pilates instructors who bring their passion and expertise to our classes. Their commitment to teaching and inspiring our clients is truly remarkable. Equally, I cherish the diverse group of clients who walk through our doors every day. Each individual brings their own unique energy and dedication, making our studio a vibrant and welcoming space for everyone. Together, we support one another in our journeys towards health and wellness. 2. The Ability to Move My Body Every day, I am reminded of the importance of physical movement and the freedom it brings. There are times when we take our bodies for granted, but Pilates teaches us to appreciate every stretch, every breath, and every moment of flow. I am grateful for my health and the opportunity to engage in physical activity. Movement is not just a privilege; it is a source of joy and empowerment. This season, I am especially thankful for the ability to nurture my body through the practice of Pilates. 3. Continuous Learning and Growth In the world of Pilates, there is always something new to discover. I am thankful for the opportunities to learn and grow, both as an instructor and a studio owner. Continuing education has allowed me to enhance my skills and stay current with the latest techniques and methodologies. Each workshop, training session, and conversation with fellow instructors opens my mind to fresh ideas and approaches. I look forward to bringing new knowledge back to our studio, enriching our community experience. 4. The Privilege of Teaching the Next Generation of BASI Pilates instructors One of my biggest joys is being part of the BASI Faculty family. It is such a privilege to teach the next generation of BASI Pilates instructors worldwide. Being part of such a remarkable Faculty family and witnessing the growth and development of these aspiring teachers is truly inspiring; their passion and dedication remind me why I chose this profession in the first place! Together, we are shaping a future that values movement, wellness, and the transformative power of Pilates, and for that, I feel an immense sense of gratitude. 5. The Joy of Connection Finally, I am grateful for the connections we foster in our studio. The relationships built here extend beyond the reformer; they create a sense of belonging and support. I cherish the conversations I have with clients, the laughter shared during classes, and the friendships that blossom in our space. This sense of community is a powerful reminder of the importance of connection, especially during the holiday season. This holiday season reminds me to celebrate the joyous moments, the friendships formed, and the physical and personal growth we all experience together. Here’s to a season filled with gratitude and a new year of possibilities! |
Heather GradkeI'm BASI Faculty and Certified Pilates Instructor by day, somewhat competent mom by night. 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. Archives
January 2025
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