TJ B 1/4/24 TJ B 1/4/24

Pilates for a New You

If you're new to Pilates, you've probably noticed the instant boost to your physical and mental well-being. This can make it extremely tempting to do Pilates workouts more and more frequently. However, there’s a sweet spot between doing too much Pilates and not enough.

Pilates for a new you

Beginners should do 1 to 3 Pilates workouts per week to see results. Research shows improvements in balance, strength, and pain reduction with one to three Pilates sessions per week. Two days per week is better than one, and three is better than two.

Even though you won't have a barbell or dumbbell in your hands, Pilates is considered a form of resistance training that taxes your muscles, so resting is important. Keep reading to learn what makes this form of exercise perfect for anyone, and how you can start your Pilates journey today, from the comfort of home.

Pilates is a great form of exercise for beginners and the physically fit alike since the intensity of Pilates can be easily modified. Consisting of low-impact exercise and stretching, it's ideally suited for individuals just beginning their fitness journey or those undergoing rehabilitation from injury or surgery.

Just because Pilates is a safe form of exercise (low risk of injury), that doesn't mean it sacrifices benefits. Quite the contrary.

Pilates helps improve posture, balance, flexibility, and strength. These are all fantastic reasons for anyone to take up Pilates, but there are three unique benefits of Pilates that make it truly appealing to anyone's fitness program. Let's look at all three in detail.

1. PILATES IMPROVES QUALITY OF LIFE

Women who aren’t on a fitness plan see a boost in their quality of life when they begin Pilates training, according to a study published in The Journal of Sports Medicine and Physical Fitness. Half of the women in the study did Pilates twice per week for 8 weeks. The other half continued to be inactive. By the end of the 8 weeks, women who participated in Pilates twice per week had better endurance, could walk further, and reported a higher quality of life. Keep in mind that these improvements required only 2 sessions per week for 8 weeks. That’s right, 16 sessions total to see results!

2. PILATES BOOSTS YOUR IMMUNE SYSTEM

If you find yourself frequently getting sick, particularly in the winter months, Pilates can help. A Brazil study asked a group of physical education students to participate in Pilates training and measured the effect it had on their immune systems. The researchers found that after 8 weeks the women who performed Pilates had better immune function than those who didn’t. There were other medical benefits to Pilates as well, such as reduced depression and anxiety, as well as the effects that the menstrual phase had on their mental health.

3. PILATES REDUCES BACK PAIN

Many people who begin Pilates are looking for ways to reduce pain. Perhaps their doctor suggested trying Pilates as a way to strengthen their core muscles, or because it improves posture and flexibility. For someone who may have lower back pain, it’s hard to start a workout program.

If that sounds like you, you might have some anxiety that exercise will cause more pain, particularly if you’re lifting weights or running. Pilates is the perfect solution to this since it's gentle enough to accommodate your back pain, but it’s challenging enough to strengthen your core and help you rehabilitate.

There's medical evidence that you can reduce your back pain through Pilates. A study published in the Brazilian Journal of Physical Therapy found that people who did Pilates twice per week reduced their back pain faster than those who did it once. People who did three sessions per week had roughly the same benefit as people who did two.

Regardless of whether you did Pilates once, twice, or three times a week, the study found that all groups noticed a reduction in pain immediately after starting the Pilates program. The researchers also note that there wasn’t a big difference between the groups in terms of how quickly the participants' pain was reduced. By the end of the study, most people were cured of their lower back pain.

If you're on the Pilates train after that, you might be wondering how to get started. Below, you'll find a custom-tailored Pilates workout for beginners to do at home.

Splitting Pilates workouts into roughly two groups, mat Pilates and reformer Pilates, beginners should start with mat Pilates at home. Mat Pilates requires little to no equipment, whereas reformer Pilates requires a machine, making mat Pilates far more conducive for at-home workouts.

Reformer Pilates provides better results when you have an instructor to guide you through the workout in person, so save that for a studio visit.

To do the mat Pilates workout below, all you need is your body weight - mats are optional. Let's get started.

AT-HOME PILATES FOR BEGINNERS: 5 EXERCISES

This Pilates routine is built specifically for at-home beginners. Try doing the following five exercises three or more times per week.

EXERCISE 1: SINGLE-LEG CIRCLES

Step 1: Lie on your back with both legs out flat. Lift one leg up, keeping your knee straight.

Step 2: Draw circles in the air with your elevated leg, keeping your knee straight and toes flexed.

Step 3: Complete 10 circles in one direction, then 10 in the other.

EXERCISE 2: SIDE KICKS

Step 1: Lie on your side with your legs straight and stacked on top of each other. You can support your head with your bottom hand.

Step 2: Lift your top leg as high as you can without rolling your hips backward or forwards. Keep your knee straight as you lift.

Step 3: Lower the leg back down. Repeat 10 times, then roll over and do the same thing on your other side.

EXERCISE 3: SINGLE-LEG STRETCH

Step 1: Lie on your back with one leg lifted towards the ceiling and the other leg flat on the ground.

Step 2: Lift the leg on the ground slightly so that it’s hovering over your mat. Keep both knees straight.

Step 3: Reach up and grab the calf or ankle of the elevated leg with both hands, flexing your abs and lifting your head and shoulders off the ground as you do so.

Step 4: Keep your head and shoulders off the ground and switch legs, dropping the higher leg and lifting the lower leg. Grab the elevated leg with both hands.

Step 5: Repeat for 10 reps on each leg before relaxing back to the ground.

EXERCISE 4: ROLL UP

Step 1: Lie on your back with your arms reaching toward the ceiling.

Step 2: Flex your abs and sit up slowly, with control.

Step 3: As you sit up, reach your arms towards your feet. Continue to reach forwards until you feel a stretch in your hamstrings and back.

Step 4: Lie back down slowly and with control. Repeat 10 times in total.

EXERCISE 5: PUSH-UPS

Step 1: Start in a push-up position with your elbows and knees straight. Place your hands directly under your shoulders.

Step 2: Keeping your spine flat and body in a straight line, lower yourself towards the ground.

Step 3: Before you hit the ground, press back up to the top of the push-up position while keeping your body in a straight line.

REMEMBER, BEGINNERS DON’T NEED PILATES EVERY DAY

After learning about the benefits of Pilates and trying it for yourself, you might want to start doing it as often as possible. Resist the urge for optimal results - and don't forget you only need to go two or three times per week to see improvements. After that, there are diminishing returns. You can even do Pilates once per week and see results if that’s all you can manage.

If you can’t make it to a studio to learn from an instructor, you can do Pilates from home, since there are so many exercises that require only the weight of your body and a comfortable surface to lie on. Expect to see an improvement in your quality of life, strength, balance, flexibility, and even mental health when you start Pilates.

Looking for a Pilates Studio in Upper East Side?

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 12/26/23 TJ B 12/26/23

A Heartfelt Partner Pilates Program for Partners

A heartfelt Pilates program for partners helps to keep each couple focused on fitness goals and accountable to each other. Pilates is a great form of exercise to do together. It is adaptable to different levels of fitness and many of the exercises are great for couples.

Schedule your date

When working with a partner, the first thing to do is decide on a schedule for your workouts. For busy hectic schedules, this quality time with each other benefits the mind, heart, and body. Prioritizing your workout can be in the morning before work, a quick lunch time workout, or a dinnertime date at a nearby fitness center. Next, plan your fitness goals and select the exercises that work great for two people. Pilates is great for couples because the intensity and focus is mind, body, and spirit. As the core is strengthened, so is the breathing deeper. Deeper breathing is calming and increases the sharing of being in the moment together.

Double up on equipment

If you are working out at home, you need to double up on essentials like mats, blocks, and bands. It is more fun to work on the same equipment at the same time.

Never Compete

Competition leads to resentment and arrogance. The goal is to encourage the best from each partner. It is okay to prompt corrections so that performance is improved. It is not okay to pick over each other’s execution of the exercises. The goals is always to be the best you can be and to improve communication and fitness.

Set Independent Goals

Each partner will have different strength, fitness levels and endurance. Set independent goals for each partner. The overall goal is to show up and support each other.

Think of your Pilates workout as a date

The best dates are when a couple is fully engaged with each other. Having a Pilates date five or three times a week will pull you together and strengthen your relationship not just your core. Consider a Valentine’s Day kick off with some classes at Chaise fitness. With the right mindset, Pilates can be a romantic experience that strengthens the relationship.

ChaiseFitness Pilates Studio in Upper East Side

NYC Pilates Studio

TJ B 12/21/23 TJ B 12/21/23

Pilates During the Winter, Start Mobilizing

Winter decreases your walks outside and the overall activity. Everything warm and cozy, encourages immobility and snuggling. Pilates will mobilize you during the winter months.

Pilates during the winter

You’re finally heeding the advice of your friends and physician regarding the countless, scientifically backed benefits of a Pilates practice: increased flexibility, endurance, and improved posture. While Pilates may seem intimidating at first, we’re here to explain the key principles to follow and mistakes to avoid. Whether you’re on the Reformer, Mat, or other Pilates apparatus, we want you to enjoy your first Pilates class while avoiding injury.

Prepare for Class

What should you bring to Pilates classes? If you are taking a Reformer class, you may be required to wear sticky socks with rubber grips on the bottom. Check with your studio's policies – you may have to purchase them at the studio if you do not bring your own. If you’re taking a Mat class, you likely will not need socks.

What should you wear to class? Your ability to focus on the exercises and your teacher’s ability to see what you’re doing rely heavily on what you wear. Think of the last time you were in a business meeting in an uncomfortable outfit – you probably were not able to focus on the subject matter at hand. Dress for Pilates in clothes that are comfortable, but not too baggy, as your teacher will be looking for your pelvic and spine alignment. Choose pants that have stretch. Avoid zippers, pockets, or anything that might get caught in equipment.

Move slowly and intentionally

Joseph Pilates originally called his method Contrology, the study of control, so maintaining your teacher’s intended pace with control is key. More often than not, you will likely move slower than you might like, or than you think you should move based on other exercise modalities. The turtle wins the Pilates race. Avoid using momentum and know that moving at a stable, slower pace requires your stabilizing muscles to fire, and that is what makes Pilates so good, and so difficult!

Breathing with Intention

Most often in Pilates, you will be breathing within the diaphragm and ribcage with as little movement in the abdominals as possible. The focus should be on using breath to expand the ribcage laterally (outward and sideways) rather than vertically. Deep intentional breathing releases stress and relaxes tension.

A good way to get a feel for Pilates breathing is by placing your hands on each side of your ribcage. As you inhale, visualize your ribcage gliding apart. As you exhale, visualize your ribcage knitting back together. Alternatively, imagine you have a heavy weight right on top of your torso (like an x-ray mat you would wear at the dentist), so that when you breathe, your chest is only able to expand outward, not upward. The nuances of Pilates breathing may be hard to execute at first, so make sure you are breathing as you learn the repertoire and the lateral breathing will come in time.

Control your head

In Mat Pilates, you will likely be asked to lift your upper chest and back off the Mat, requiring you to keep your head lifted too. To avoid stressing the neck, gaze slightly forward and up, with your chin in a position where it could hold an orange between your chin and chest. This chest lift position is repeated throughout Pilates. It's normal if you initially have trouble holding your head up. You will eventually gain enough strength to execute these forward flexion exercises without neck strain. Take breaks or use a small pillow if you feel discomfort.

Relax shoulders

When you’re focusing on strengthening muscles in the body, your shoulders are often the first to tense up in response, bunching up at the ears and closing the upper torso inward. Remember that laterally expansive, ribcage breathing? Visualize your shoulder blades gliding down the back to lengthen the neck. In most exercises, thinking of rolling your shoulders up, down, and then back helps put them in the ideal place for movement.

Abdominal Strength for Abdominal Stability

While most exercises start from the feet up (generally because you’re standing), Mat Pilates and Reformer Pilates all start from the center outward. Pilates teachers often refer to your abdominals and core as the second spine.

Abdominal strength and abdominal stability are not necessarily the same thing. You can gain abdominal strength by doing a thousand crunches per day, but that abdominal strength will not necessarily ensure that your torso is in proper alignment with your pelvis in a standing position. Your abs could be nice and strong, but totally off center, which ends up taxing your spine and lower back! Pilates' focus on deep abdominals will create stability and strength.

Lift Pelvis

In class, you will probably hear cues like “tuck the tailbone under” and “scoop the abdominals." While these cues can be hard to follow at first, they are important in executing proper form of the exercises. Essentially, you do not want to compromise your back when you engage your abdominals, so be sure you aren’t sinking down in your spine when you pull in your abdominals or tuck the tailbone. Keep your back long; some teachers call this a lifted C-curve, but the “lifted” part will become second nature to you.

To ensure your pelvis is “tucking” correctly without compensating the integrity of the rest of your core, use the B-Line Method (often referred to as the bikini line or belt line). With your fingertips, find the place 2-3 inches below your belly button. Now, keeping the ribcage in direct alignment over the hipbones, engage your core to pull away from your fingertips. When in doubt, lift, don’t tuck!

The Studio is a Safe Space

When in doubt, always ask. Your teacher is there to guide you! Be patient with yourself. Pilates is a very specific method of muscle isolation and extensions that sometimes feel like tongue twisters for the body. You may find it helpful to familiarize yourself with the common Pilates terms or arriving at class 15-25 minutes early to voice your concerns with the teacher. The most important part of Pilates is to have fun mobilizing during the winter.

Start Your Pilates Journey at ChaiseFitness

NYC Pilates Studio

TJ B 12/15/23 TJ B 12/15/23

Working Off the Cookies, Cakes, & Candy of the Holidays

Holiday time is when I am most tempted by sugar. I find myself eating cookies or chocolate Christmas trees to give myself a boost from the holiday induced fatigue. Also, cookies taste really good! Weaning yourself off sugar can be hard. Yet, if you have a serious sugar addiction it’s important to bring attention to the problem. Sugar can be a factor in diabetes, obesity, and neurological decline. It also is terrible for your skin as breaks down collagen and can cause early ageing. Here are some tips to help you start New Year off right. Side note, never start a radical diet change if you are in the midst of a big life change such as starting a new job or going through an emotional crisis.

Do not keep sugar, sugar substitutes or white foods in the house.

Throw away all sugar. Do not substitute with sugar free treats or sweeteners, as they stimulate your palate towards sugar. Stevia will keep your mind and taste buds locked on sugar. Lose yogurt with sugar, white pasta and white bread and crackers. This also feeds the sugar monster as it quickly converts into sugar in your bloodstream.

Eat fruit: any fresh fruit is wonderful.

Organic is best, especially if eating the skin. Berries, pears and kiwis are all low sugar. For non-berry fruit, choose no more than 3 pieces of fruit a day while in this transition. If the fruit has skin, like an apple make sure and eat it as it contains good fiber.

Side note: It is important not to have juice while you cut out sugar. This means no fruit juice or vegetable juice. When you juice, you lose fiber, which helps slow down the sugar consumption.

Stress

Get to the bottom of your craving: is it stress, and are you low in serotonin or dopamine? Or maybe you are lacking something in your nutrition. If you are a woman that craves chocolate, you may need more magnesium. Chocolate has magnesium so we gravitate towards chocolate to fill that need. If you suffer from yeast infections or you’re a beer-guzzling guy you might have too much yeast in your system. Yeast feeds off sugar and can increase sugar cravings greatly.

Balance

Social and work life: when I worked at an elementary school there seemed to be a birthday cake every week in the classroom. I made a rule by myself the first day of work. Never eat cake. For me one taste of cake can lead to a sugar-eating binge. Office parties and other events can make it hard to say no. Grab a glass of seltzer and know it gets easier.

Avoid Sugar

Give up your sugar related activities: I know this may be a hard one if you have children in the house. Have a friend or babysitter host the cookie baking party or take the kids out for ice cream. You are not available. Distract yourself away from the sugar: in the first week of giving up sugar nothing is going to be a good substitute. The fruit can help the sugar withdrawal from feeling so extreme and give your thyroid a gentle boost. But let’s face it, fruit is not Ben & Jerry’s. Call a friend on the phone as you walk by your favorite bakery. Find a fixer-upper project around the house. Dive into a good book or podcast.

Culture

Cultural Contact: it’s important to surround yourself with other like-minded people. It’s really hard to get out of sugar if your roommate is bringing home chocolate every night. Just by going to a Pilates mat class and seeing other people working out can keep you going. So can being around books and online groups such as blogs, magazines and you-tube videos that support a non-sugar lifestyle.

Check Out ChaiseFitness

NYC Pilates Studio

TJ B 12/6/23 TJ B 12/6/23

Kicking Sugar & Pilates

Another way to deal with sugar cravings is to exercise regularly. Research says that exercising at high intensity can help control appetite. This effect can help reduce the appearance of cravings for sweet foods. Research has also shown that both a single session of high-intensity interval training and a 12-week high-intensity aerobic exercise program can reduce preferences or appetite for high-calorie junk foods. Similar effects are seen when people engage in moderate aerobic exercise or Pilates training.

Kicking sugar and Pilates

For some people, you may find after giving up sugar you can slowly over time bring it back in moderation into your life. Sugar may no longer hold the power over you as it did. For other people who have an addiction to sugar, it is best to abstain. If you wish to cut down on sugar or take it out of your life entirely here are some rules to follow.

Do not keep sugar in the house. Halloween, trick or treat, and Hanukkah candy result in late night snacks. Instead, offer the children to trade in the candy for a prized new toy. Party stores have bulk toys at affordable rates, and leftovers can go in the closet for next year instead of on your hips this year. During the holidays, re-gift candy and cookies to neighbors or friends or just throw them away.

Alcohol

Alcoholcan weaken your willpower and lead to a sugar-eating binge. It might make sense to give up booze the first month or two you are giving up sugar. Should you choose to keep drinking, avoid cocktails if they have sugar, tonic water and diet sodas. Remember it’s important not to use sugar substitutes. You are trying to retain your mind and taste buds away from sweet. Choose vodka and juice or a dry glass of wine instead.

So, ounce per ounce, wine tends to have higher calories than beer, but this statistic can be wildly misleading. Wine tends to be consistently around 120 calories per serving, while beers can range from 55 calories per bottle to well over 300.

Yeast

If you drink beer or wine, you may crave sugar due to having too much yeast in your system. Yeast feeds off sugar and thereby increase your craving for sugar. This usually presents as feeling bloated or gassy, have a beer belly, athletic foot, and dry flaky skin and for ladies’ Candida infections. If this sounds like you, cut out all yeasty foods, drinks and sugar from your life by going gluten free. Also, take a high quality probiotic.

Triggers

Recognize situations or foods for “hidden” triggers. Eating really savory food may over stimulate your palate. In turn you will crave sweets. Brush your teeth if at home or request lemon water at a restaurant to cleanse your palate. High carbohydrate foods such as bread, cereal, and granola may also trigger you to eat sugar. If you find that to be true for you, then take out of diet while getting over sugar.

Office Parties

Create your own Rules. Always bring crudité and Hummus to the office parties so that you can munch in a healthy manner. “Never eat the cake.” In offices there was always leftover birthday cake in the break area from all the birthday celebrations. What “rule” do you need to create to stay true to yourself?

Goal setting

Checking In with your goal. My goal is to stop eating sugar. It is important to check in with yourself and make sure you are keeping your promise to yourself. The minute you start keeping your promise and stop self-betrayal is when personal healing can begin.

I arrive at work and there is morning coffee and doughnuts out for our meeting. I pick up a doughnut and then say to myself. Is what I am doing right now supporting my goal? No. I put down the doughnut and walked away.

I am hungry as I walk through the supermarket. I picked up a bag of cookies and put them in the cart. Once I am home, I had already eaten half the bag. I say to myself. Is this checking in with my goal? No. I throw the rest of the bag away and take out the trash. I tell myself next time I will not grocery shop hungry.

After Sugar addiction

If you feel like are in a place to allow sugar into your life here are some tips so not to overeat sugar. Eat healthy fats, such as nuts, avocados and salmon to help soothe your nervous system. Being grounded in your body is important to overcoming addiction which is why taking a Pilates can help. Eat fresh fruit during an afternoon slump or anytime you need a boost of energy.

When buying chocolate, make sure it is 70% or more dark chocolate. I know this sounds wasteful, but I throw half away if unable to giveaway. If at a restaurant, and have a glass of wine, do not have dessert. It’s one or the other as wine has sugar too. Only eat sugar on very special occasions. If you have sugar once that week do not have it again. With the changing of the seasons, it is a wonderful time to let go of your sugar habit.

Come to ChaiseFitness for the Ultimate Pilates Experience

NYC Pilates Studio

TJ B 11/27/23 TJ B 11/27/23

Why You SHOULD Exercise During the Holiday Season!

The holidays will soon be here, which for many means getting together with friends and family, attending holiday events, and dining out often. However, they can also bring extra stress, a sleigh’s worth of excess calories, and numerous disruptions to your schedule. How can you make it through the holidays stronger and better than ever? One way to accomplish this feat (no holiday miracles necessary) is to maintain physical activity during the holidays. Exercise is a great remedy for stress. Counterbalance the eggnog and fatigue that often accompany a day of frantic shopping. Following a few exercise tips during the holidays can add a little extra cheer into your holiday season.

EXERCISE HELPS YOU MANAGE EXCESS CALORIES

The holidays go hand-in-hand with excess eating and drinking. Between sneaking extra candy bars from your kid’s Halloween bucket to sitting down for a massive Thanksgiving feast and grabbing an extra serving or two of eggnog at the office holiday party, it’s easy to load up on calories. Even when you aren’t chowing down at Thanksgiving (3,000 calories on average) many sweater-weather days are filled with celebrations and family meals so it’s easy to drink more alcohol (120 – 300 calories per drink) or grab an extra serving of dessert (400 – 800 calories per serving).

While exercise may not be able to burn away all the extra calories you eat during the holidays, it can help you manage the fallout and even check some of your guilt. One of the biggest benefits of exercise during the holidays is that you can let yourself indulge a bit without seeing all that indulgence bog you down from reaching your overall health goals.

Exercise Tips During the Holidays: Short on time but want to burn a lot of calories? Try a high-intensity interval training or HIIT class. Many HIIT workouts can be done either in the gym or at home, so you can squeeze in a sweat no matter where you’re celebrating.

EXERCISE CAN HELP YOU COMBAT HOLIDAY STRESS
Beyond the good cheer of the holiday season is a lot of stress. You may need to fly across the country to see your family or spend your nights shuttling your kids to their holiday recitals. Then there are multiple shopping trips spent picking up those few last-minute presents your favorite online retailers can’t fulfill in time.

Managing holiday stress is difficult. An APA survey found 61% of respondents reported feeling stressed sometimes or often during the holidays. This stress, according to the survey, falls disproportionately on women who “take charge of planning many holiday celebrations, particularly the tasks related to preparing meals and decorating the home.”

While burning calories at the gym is all well and good for fitting into your favorite ugly holiday sweater, the real importance of exercise during the holidays may be what it can do for your emotional and mental health. According to the Mayo Clinic, virtually any form of exercise, from aerobics to Pilates to yoga, can act as a stress reliever. Moving helps release endorphins (a.k.a. feel-good neurotransmitters) in your brain and helps protect you against the negative effects of stress, which can cause cardio, digestive, and immune problems.

Come to ChaiseFitness This Holiday Season

NYC Pilates Studio

TJ B 11/21/23 TJ B 11/21/23

Turning into a couch potato after turkey? Try Pilates!

Even if you clearly understand the benefits of Pilates exercise during the holidays, it can still be tempting to grab a seat on the couch and stay put. Furry slippers, flannel pajamas, and warm couch throws wrap us in toasty comfort. High calorie hot chocolate or festive eggnog encourage sipping and nestling. The holiday season is also football season. The cold weather makes it unappealing to go outside for a walk or run. Your family members may invite you over to a marathon watch party of classic holiday movies.

Turning into a couch potato after turkey? Try Pilates!

You aren’t alone. The APA reports that people in the United States are much more likely to report sedentary behavior during the holidays, including sleeping, eating, watching TV, and drinking. Don’t let sedentary behavior become a new life habit. Hit the gym for an hour or take a 30-minute walk. You’ll feel better, and you can always still catch your favorite show after you get home from the gym.

Fatigue

All the fa-la-la of the holidays, you can get fatigued. Sixty eight percent of respondents to the APA survey admitted to feeling fatigued sometimes or often during the holidays. One of the best ways to manage holiday stress and fatigue is to… you guessed it, exercise!

As counterintuitive as it sounds, exercise can actually help you boost your energy levels. No pumpkin spiced lattes needed. Harvard Health Publishing explains that exercise spurs the cells in your muscles to produce more mitochondria, which can create more fuel for your body. Exercise also causes more oxygen to circulate through your body, which helps you use energy more efficiently and function better overall. So, if you start feeling a little worn down this holiday season, that’s just one more reason to exercise during the holidays.

Pilates alleviates anxiety and depression

Not everyone finds the holidays particularly joyful. In fact, for those who have recently lost family members, have split with a partner, or for those already struggling with loneliness, the holidays can be extra painful. The holiday season also coincides with the shortest days of the year. All that extra darkness can trigger seasonal affective disorder or (SAD), a type of depression that affects approximately 10 million Americans.

Physical activity during the holidays can help alleviate some of these negative feelings. Remember, exercise releases endorphins in the body (the same chemical responsible for a runner’s high). Low-intensity exercise performed over a sustained period of time can also spur nerve cells to grow and make new connections. This, in turn, can help the brain function better.

So, if you need to chase away the holiday blues, hop into a Pilates class or head outside for a walk. Learn more about the mental health benefits of exercise.

Pilates holiday workout

The holidays are a magical time, but that doesn’t mean you should throw all your good habits out the window. In fact, physical activity during the holidays may be more important than at any other time of the year. Exercise can help you combat stress, prevent weight gain, help you maintain your good habits, get you off the couch, keep your gains intact, boost your energy, and even help you manage anxiety and depression.

Also, holiday physical activity will make it so much easier to hit new fitness goals in the New Year. While everyone else is nursing a holiday hangover and starting from scratch, you’ll already be feeling and looking better than ever. Sign Up for a Class at Chaise Fitness Pilates today! Better yet, bring your teen for a mother daughter class.

Looking for a Great Manhattan Pilates Studio?

NYC Pilates Studio

TJ B 11/13/23 TJ B 11/13/23

How to Choose Between Mat Pilates vs. Reformer Pilates

While both Mat Pilates and reformer Pilates offer a low-impact method of resistance training, one method might be better suited to your goals. Here's how to decide between mat Pilates vs. reformer Pilates.

Mat Pilates vs. Reformer Pilates: For Beginners

No doubt about it: Anyone brand new to Pilates should attend several mat Pilates sessions to understand the fundamental movement and techniques of the workout. In mat Pilates classes, you'll get a firm grasp on the basic Pilates exercises, such as glute bridges, isometric lunges, and "the hundred," a classic Pilates core move that combines a hollow body hold and small arm pulses. Once you feel confident in your Pilates foundation on the mat, you can take it to the reformer.

For Strength Training

If you want a workout that will most closely resemble a traditional, weight-bearing strength workout, book a reformer Pilates class. A reformer Pilates class can offer the resistance and progressive overload that you'd find in a structured strength-training program, and in it, you'll work to muscle fatigue. Classes always challenge clients to add a higher resistance to get more muscle stimulus. Plus, the reformer can be the basis for a whole catalog of full-body exercises, some of which you simply wouldn't be able to do on a mat such as an elevator lunge or a carriage kick.

For Improved Body Awareness

Once again, reformer Pilates takes the win here. If your goals are to build body awareness, the reformer is the way to go. You have to work harder to control your movements on the moving platform. The mind-body connection is a core principle of all Pilates, you can still enjoy improved proprioception, which is your body's awareness of where you are in space, as a benefit of mat Pilates.

For Injury Recovery

Deciding between mat Pilates vs. reformer Pilates when recovering from injuries depends on your specific type of injury and your unique fitness levels. For example, someone who frequently deals with low back pain would be a good candidate for mat Pilates, since the low-impact workout builds core strength which can help prevent low back pain without the risk of adding resistance.

However, if you're used to high-intensity workouts and a muscle pull is keeping you from your normal routine, reformer Pilates might scratch that itch. You'll be able to maintain muscle strength during your time on the injured list, and you might even be able to address muscle imbalances that can prevent future injuries from occurring. In either case, you'll need to check with your doctor for a medical sign-off before trying any workout, and you should also ask the instructor for modifications to meet your altered needs.

How to Choose Between Mat Pilates vs. Reformer Pilates

While beginners may benefit more from mat Pilates and strength-training devotees might gravitate toward the reformer, both types of Pilates are a valuable part of your workout routine. The Pilates method includes many different modifications and variations that make it accessible to everyone. No matter where you are in your fitness journey, even if at the starting line, Pilates is great to add to your regimen!

Visit ChaiseFitness Today

NYC Pilates Studio

TJ B 11/7/23 TJ B 11/7/23

PEMF and Pilates

PEMF is "yoga for your cells" or "massage for cell Membranes", it is an energetic modality to enhance your body's natural ability to heal itself. PEMF stands for Pulsed Electromagnetic Field. All of your body's systems run on cellular function and each cell in your body uses energy as its fuel. When a cell is sick or injured, the energy (or charge) in that cell is lower than it should be. The first signs that your cells need energy is fatigue, weakness, reduced function, pain, disease and mental imbalances.

PEMF and Pilates

Each cell in your body is like a battery capable of holding a charge, similar to your cellphone, when the battery is low it needs to be recharged. The Earth’s Magnetic Field is one way to recharge your cells, that's why people are drawn to walking barefoot on the beach. The oceans' salt water is a great conductor of energy and helps to transfer magnetic energy from earth to the body. PEMF Cellular Exercise is a powerful substitute!

How does it work?

PEMF Cellular exercise penetrates the body to work deep into your cells causing a strike of energy to your cells which the body then manipulates. This strike or stimulation creates an expansion and contraction of the cell similar to what happens during yogic and Pilates exercise and makes it a perfect complement to your exercise routine. As your cells are exercised (expanded & contracted), the membrane is massaged and opens and becomes a viable recipient able to receive nutrients and release toxins. The energy currents increase blood flow to the open cells and enable the intake of nutrients, the ability to flush out toxins and waste, to function properly and reproduce new healthy cells. Students report feeling relaxed, energized and having a general sense of wellbeing.

FDA approves PEMF Technology

Although most PEMF machines sold in the US are not FDA approved the PEMF technology is FDA approved for many uses:

In 1979, the FDA approved PEMF Therapy for the healing of nonunion fractures.

In 1998, the FDA approved PEMF Therapy for urinary incontinence and muscle stimulation.

In 2004, the FDA approved PEMF Therapy for cervical fusion patients at high-risk of non-fusion.

In 2008, the FDA approved PEMF Therapy for treatment of depression and anxiety.

In 2011, the FDA approved PEMF Therapy for treatment of brain cancer.

PEMF and Pilates

PEMF and Pilates complement each other. The results of this study show that PEMFs can have an effect on muscular activity, suggesting potential applications in sport disciplines. Based on the present results, PEMF stimulation could be used during light physical effort in order to enhance the amplitude of muscular responses to exercise.

PEMFs might be used at a high intensity of physical effort or during hard work-out sessions in order to boost the glycolytic metabolism of type-II fibers in response to heavy workloads and increase the benefits of an exercise program such as peripheral heart action training.

PEMF stimulation could also be applied during warm-up to raise the amplitude of muscular responses during the preparatory activity of different performances such as jumps, shots or sprints. PEMF stimulation could also be applied during light exercise or low aerobic intensity in order to increase the overall muscular response. Finally, due to the effect of PEMFs on succinate and malate dehydrogenase in rat quadriceps, it could be a possible effect of microsimulation on the aerobic activity over short and long distances.

Visit ChaiseFitness Today

NYC Pilates Studio

TJ B 10/26/23 TJ B 10/26/23

Osteoarthritis and Pilates

Osteoarthritis is a condition that causes the joints to become painful and stiff. The severity and symptoms of arthritis can vary greatly from person to person and between different joints in one person. People will most often complain of pain and stiffness in the joints. This can include swelling and clicking or creaking. These symptoms can lead to reduced function and quality of life as you become less able to do the things you enjoy without pain. Almost any joint in the body can be affected by osteoarthritis but most commonly it is the hips, knees and small joints of the hands.

Osteoarthritis and Pilates

Causes of osteoarthritis:

Healthy joints will have a constant amount of damage and repair going on as we use them. This is normal and does not cause any symptoms. In osteoarthritis the protective cartilage on the joint surfaces start to break down gradually which can cause pain and stiffness. Sometimes there are bony changes as well aggravating the area further.

The exact causes are not known but we do know that certain things can increase your risk:

A family history of osteoarthritis
An injury to a joint
Joints already affected by gout or rheumatoid arthritis
Being female
Obesity
Older age

How do I know if I have osteoarthritis?

Osteoarthritis can be diagnosed on an Xray of the joint. This will be done in combination with an examination of your joints and the history of the symptoms you are presenting with. It is often diagnosed by your doctor or an orthopedic surgeon.

Treatment for osteoarthritis

Exercise should be top of the list for prevention and treatment of osteoarthritis. Although we cannot prevent osteoarthritis, we can ensure that the joints and muscles surrounding them are in good condition to withstand the forces that we put through them on a daily basis.

For those with osteoarthritis we know that the x-ray findings do not always correlate to symptoms. This means that without having to have surgery or change the joint surfaces we can potentially change the symptoms you are feeling. Exercise can help to change those symptoms.

Strengthening the muscles around a joint can help to reduce the load going through the joint surface. For example, in the knee we can change the symptoms by strengthening the quadriceps, hamstrings and calf.

Often people can be fearful of exercise as they are concerned it may make the symptoms worse. This can cause a negative spiral as when you do less, the muscles get weaker, and the joints get stiffer which can lead to more pain and more fear.

Exercise is safe and beneficial in osteoarthritis and should be encouraged for all at the appropriate level. Advice and education are key. The more you understand about your condition and how your joints respond to activity and loading the more you can manage your symptoms. Sometimes this may involve activity modification but keeping active and exercising is vital, so we would like to find a way for you to be able to do this and stay active.

Other treatments may include:

Weight loss advice
Supportive footwear
Pain killers
Injections
Joint replacement surgery

Pilates for osteoarthritis:

Pilates is a fantastic form of exercise for osteoarthritis as it is low impact, can be gentle and works on joint mobility as well as muscle strength. The other benefit of Pilates is that it does not focus on just one area of the body, we ensure that the whole body is working well and integrating effectively in your daily activities.

When you are seen one to one for clinical Pilates the program can be made specific to you and your needs. You will see changes in your posture, balance and whole body, not just specific strengthening around the one joint that is giving you symptoms. Everyone with osteoarthritis is different and will have different goals. We will assess you as an individual and teach and advise you appropriately with the right progression at the right times.

All exercise programs should be progressive as our body adapts to what we are doing. We need to progress to avoid a plateau in movement or strength. Pilates can be modified to work from a very low level to a very high level of strength to give a challenge for everyone. The Pilates equipment in our studios can be used to assist as well as resist movement so can help with this even more than mat Pilates alone.

Pilates Classes at ChaiseFitness

NYC Pilates Studio

TJ B 10/16/23 TJ B 10/16/23

Does Pilates Change Your Body Shape?

Pilates is a very effective training method, which encourages strength, flexibility, and better posture, and has experienced tremendous growth in popularity in recent years. How does Pilates alter your body shape? In this article, we’ll explore Pilates’ extraordinary ability to reshape and sculpt your body in a variety of astonishing ways.

Does Pilates Change Your Body Shape?

Building core strength:

Almost every Pilates action involves the core muscles, including the deep abdominals, obliques, and back muscles. Pilates helps build a firm and balanced core by enhancing these muscles, which not only enhances posture but also results in a more toned and sculpted midsection.

Long, Lean Muscles:

One of the most distinctive characteristics of a Pilates physique is its long, lean muscles. Pilates focuses on lengthening and toning the muscles, as opposed to other types of exercise that bulk up the muscles. Pilates promotes muscular lengthening through controlled and precise movements, giving the body a more ethereal and streamlined appearance.

Better Posture:

Regular Pilates sessions can significantly improve your posture. The exercises are designed to strengthen the muscles that support the spine and maintain good body alignment. Pilates helps address postural imbalances by strengthening these muscles and raising body awareness, enabling you to stand taller and with more self-assurance.

Improved Flexibility:

A well-rounded physical shape is mostly dependent on flexibility. Stretching exercises are a part of Pilates, which increase joint range of motion and flexibility. Along with improving your general body form, this enhanced flexibility also lowers your risk of being hurt while engaging in other physical activities.

Targeted Muscle Toning:

Pilates provides a variety of workouts that focus on particular muscle groups all throughout the body. Pilates can be specifically designed to target the arms, legs, glutes, back, or any other area you wish to tone and sculpt. The outcome of this concentrated muscle toning is a physique that is proportionate and balanced.

Mind-Body Connection:

Pilates’ emphasis on the mind-body connection is one of its distinctive features. The method promotes stress reduction and mental relaxation by stimulating mindful movement and deep breathing. Your physical form can be favorably impacted by a calmer, more balanced mind since it prevents stress-related weight gain and enhances general wellbeing.

Increased Muscle Endurance:

Pilates exercises frequently entail carrying out a number of repetitions, which over time increases muscle endurance. You’ll discover that you can hold positions for longer periods of time and perform motions with more ease and control as your muscles get used to the exercises.

Personalized Progression:

Pilates is a flexible kind of exercise that can be tailored to suit a variety of fitness levels and body shapes. Pilates offers a progression that enables you to push yourself and keep improving your body shape, whether you’re a novice or an experienced practitioner.

Consistency is Key:

As with any fitness regimen, persistence is key if you want to see long-lasting changes in your body composition. You’ll get the finest results and be able to maintain your ideal shape with regular Pilates practice, a good diet, and an active lifestyle.

Pilates is a revolutionary training technique that really may alter your body’s shape in astonishing ways. Pilates shapes and tones your body into a more balanced and graceful form by strengthening flexibility, improving posture, developing core strength, and generating long, lean muscles. You’ll reap the full rewards of Pilates as you strengthen your mind-body connection and put consistency first in your practice. Therefore, Pilates can be the perfect fitness adventure for you.

Start Your Pilates Journey at ChaiseFitness

NYC Pilates Studio

TJ B 10/9/23 TJ B 10/9/23

Benefits of Pilates Group Workouts

Practicing Pilates offers terrific benefits. We know that it can strengthen the core, improve balance and stability, and improve mindfulness. However, did you ever stop to think about the social aspects Pilates offers? When it comes to Pilates in a group class environment, the benefits are many!

Benefits of Pilates Group Workouts | Upper East Side Group Pilates

Connection Matters:

Today, we could do almost everything we need to do without any human interaction. But there is something that technology can’t replace: face-to-face connection with others! Joining a group fitness class helps feed our desire to be with people. We are all social creatures and what better way to feed this need than in a Pilates class!

Friendly Environment:
When you choose to connect with people and take part in doing something you love, you are generally with people who are similar to yourself. Pilates group fitness classes are filled with a wide range of people and personalities. Getting to know these new folks can expand your friendship circle and build new relationships. Working out with a friend can be fun!

Accepting Atmosphere:

Are you a beginner at Pilates? Never hesitate to join a Chaise Fitness Pilates group class. Exercise sessions are filled with a range of different skill levels. We also offer beginner classes to help ease you in! No matter your fitness or experience, Pilates group classes are welcoming and led by instructors that understand that everyone was a beginner at some point.

Skip The Planning:

At Chaise Fitness Pilates, our experienced and skilled instructors will plan a great workout that accommodates all participants. All sessions are easy to follow with personal guidance and support when it’s needed. Join a class and only prepare to have a great workout. Leave the creativity and workout planning to us – it’s one less thing you need to think about!

Motivation Matters:

We know it’s sometimes tough to fit in a fitness class. At Chaise Fitness Pilates group fitness classes, though, you will be inspired and motivated when you join other dedicated individuals! Our instructors will keep you going strong, and you’ll feel the dedication of others that will get you through and feeling great! You may even find that you push yourself and work harder in a group setting – power to Pilates people!

Fitness That’s Fun:

You may have thought that working out was a chore but, at Chaise Fitness Pilates, you’ll find that group classes are enjoyable! A great workout in a group setting can be inspiring and fun as you work to reach your goal. You’ll also feel like time flies! If you struggle with making time for your Pilates workout or you’re feeling in a workout rut, consider joining a Pilates class. It can make all the difference to your fitness levels, and you’ll have a good time, too!

Pilates Is Proven:

If group classes offer so much benefit, what makes Pilates such a special choice for fitness? To gain the real social benefits of group fitness, you need to choose a sport that offers long-term fulfillment. Pilates has been proven over decades to improve fundamental strength and increase our mind-body connection. Not a fly-by-night fad, Pilates will provide you with the fitness challenge and benefits you’re looking for, plus the social benefits you crave.

Don’t take our word for it – consider joining us for one of our Chaise Fitness Pilates group classes! We’re sure that you’ll be glad you did.

NYC Pilates Studio

TJ B 9/27/23 TJ B 9/27/23

Top Reasons to Start a Pilates Class

Pilates, a body conditioning routine that may help build flexibility, muscle strength, and endurance, has surged in popularity in recent years. Introduced by Joseph Pilates in the early 20th century, it was initially designed to rehabilitate injured dancers and soldiers. Today, people from all walks of life have embraced this transformative exercise regime. Here are the top reasons why you should consider joining the Pilates bandwagon:

Reasons to Start a Pilates Class

1. Core Strength Enhancement:

One of the foundational principles of Pilates is strengthening the core. The core isn’t just the abdominal muscles; it includes the deep inner muscles close to the spine. A stronger core aids in improving posture, ensuring efficient movement, and providing better support to the back.

2. Improved Flexibility:

Pilates exercises are structured to elongate and stretch muscles, which enhances flexibility. Contrary to the misconception that it's just for those who are already flexible, Pilates can be a great starting point for individuals who want to work on their flexibility from scratch.

3. Enhanced Mind-Body Connection:

The controlled, focused movements of Pilates require a significant amount of concentration, fostering a strong mind-body connection. Joseph Pilates referred to his method as "Contrology", the complete coordination of body, mind, and spirit. By emphasizing breathing, alignment, and coordinated movements, Pilates encourages practitioners to stay present and mindful during their exercise.

4. Low-Impact but Effective:

Pilates is easy on the joints, making it suitable for everyone from athletes to seniors. The slow, precise movements coupled with the emphasis on control and breathing mean that you don’t experience the jarring impacts you might with other forms of exercise.

5. Improved Posture:

With today's sedentary lifestyle, issues related to posture are rampant. Pilates directly addresses posture by strengthening the muscles of the back and core. Regular practitioners often find themselves standing taller and with a more aligned spinal posture.

6. Beneficial for All:

Whether you're recovering from an injury, pregnant (with guidance from a specialist), an elite athlete, or someone just looking for a new fitness routine, Pilates can be tailored to suit individual needs. The adaptability of Pilates makes it inclusive for people of all fitness levels and backgrounds.

7. Increases Energy Levels:

Like any other form of exercise, Pilates gets the blood and endorphins flowing. However, its emphasis on breathing and circulation also means that it enhances energy levels and revitalizes the body and mind.

8. Tones the Body without Bulk:

Pilates focuses on toning the muscles, making them leaner rather than bulkier. This can result in a more sculpted appearance, improving muscle definition and strength.

9. Enhances Balance and Coordination:

Many Pilates exercises are done on a reformer or a stability ball which challenge the body’s balance. This, in turn, activates stabilizing muscles and boosts overall coordination.

10. Stress Reduction:

The meditative qualities of Pilates, with its emphasis on controlled breathing and movement, can have a calming effect on the practitioner. Regular sessions can serve as an oasis of relaxation, reducing stress and anxiety.

11. Supports Other Activities:

Whether you’re a dancer, runner, or enjoy any other sport, Pilates can complement your training routine. By improving core strength, flexibility, and balance, Pilates can enhance performance in other physical activities, making it a favorite cross-training option for many.

12. Community and Group Dynamic:

Joining a Pilates class isn’t just about the physical benefits; it’s also an opportunity to become part of a supportive and motivating community. The group dynamic can provide an additional layer of motivation and accountability.

Starting a Pilates class can be one of the best decisions for your overall well-being. With its myriad of benefits ranging from physical to mental, it provides a holistic approach to health and fitness. Whether you're aiming for a toned body, better posture, increased flexibility, or simply a space to relax and unwind, Pilates offers it all. As with any new exercise routine, it's essential to consult with health professionals to ensure it's the right fit for you, and then find a qualified instructor to guide you on your journey. Once you dive in, you might just find yourself wondering how you ever lived without it!

ChaiseFitness Offers Pilates Classes for Individuals at All Levels

NYC Pilates Studio

TJ B 9/20/23 TJ B 9/20/23

Pilates Reformer Equipment

A reformer is a type of Pilates equipment that has cables, a moving carriage, and uses springs for resistance to perform a wide variety of exercises. Your reformer can be utilized to perform the same Pilates exercises using gravity as its resistance. Reformer equipment can be used to promote length, strength, flexibility, balance, and increase mobility.

Pilates Reformer Equipment

Mobility:

Mobility is defined as ‘the ability to move freely and effortlessly’. It’s often referred to as how well you can move a joint or limb in a specific pain-free range of motion without compensation.
Mobility is one of the key components to longevity in training. Having mobility and a good range of motion in the joints will unleash a lot of your body’s full potential in all you do! It helps you break through plateaus and improves your overall health.

Mobility is what you need to get strong, move well, and prevent injuries. For example, the joints of your lumbar spine are meant to be stable, while the joints of your hips and shoulders are supposed to be more mobile.

MOBILITY BENEFITS:

Increases range of motion
Builds balance and muscular stability
Improves joint strength
Develops core strength and spinal stability
Prevents injury

Pilates Reformer:

This workout focuses on Pilates “reformer” movements. Work through your own range of motion to strengthen the weakest links of your muscles. As you improve, increase your range of motion to strengthen other muscular angles. It’s important to maintain proper alignment and core control to achieve the benefits of mobility training. Also, utilize your breath as you move through each exercise.

Directions:

Perform the following exercises in the order listed slowly with control.

Warm-up by preparing the spine; 3-5 reps / exercise.

Mobility Moves: Perform 10 reps per exercise with control.

Repeat the Mobility Moves 2xs if time permits.

WARM-UP:

Low- Medium Incline

Goal: Prepares the spine’s mobility, strength, and flexibility

Cat / Cow, Opposite Elbow-Knee

Assume a quadruped position on the glide board facing the tower.
Round the back into a cat stretch, reverse it by arching the spine into ‘cow’ stretch.
Place the spine in a neutral position and extend one arm along the opposite leg by lengthening in each direction.
Bring the elbow towards the knee with minimal movement of the spine, then extend again.
Lower into quadruped position to repeat on the other side.
Perform 5 reps on each side.

Twist / Saw:

Open the glide board and sit tall at the bottom with legs extended and heels placed inside the bottom base.
Keep an elongated spine and extend the arms out to the sides with palms facing upwards.
Exhale as you rotate from the torso to the right side and pulse 3xs, then articulate the spine down towards the right leg as if you are ‘sawing’ off the baby toe.
Articulate to roll back up to the starting position and repeat to the left side.
Perform 3-5 on each side.

MOBILITY MOVES

Strengthens muscles around the joints in all planes of motion; spine, hips, shoulders

Assisted C-Curve

Goal: Improves spinal mobility by articulating the vertebrae while developing core strength

Sit facing the tower holding the cables in each hand. Bend the knees and place the heels at the top of the glide board and extend the arms.
Keeping the arms extended, round the spine into a c-curve position. (C-curve is a small tuck of the pelvis to create a ‘C’ shape of the spine).
Use the cables to assist the motion.
Roll the spine back up to sitting and repeat.

Rowing Back & Stretch:

Goal: Lengthens, strengthens, and improves posterior spinal mobility

Facing the tower, sit tall on the glide board with the legs extended long and cables in each hand.
Row the arms in toward the chest with elbows out to sides.
Keep the arms in your chest and exhale as you c-curve the spine.
Dive the torso UP and over your thighs as if there was an object around your waist. (This motion will create a space between the chest and thighs by activating the core.)
Sweep the arms straight back behind your hips.
Articulate the spine as it rolls back up to a tall sitting position.

Single Arm Circle:

Goal: Strengthens mobility of the shoulder joint

Face the tower and grab one cable with the same side hand; ex: left hand grabs left cable.
Sit or kneel facing the tower.
Perform a full range of motion circle of the arm while keeping the spine elongated. (The range of motion will depend on your shoulder mobility.)
You may isolate the movement from the shoulder only or use the torso to rotate as you circle the arm.
Perform 10 reps in each direction then change arms.

Side Bends:

Goal: Lengthens, strengthens, and improves mobility of lateral flexion

Facing one side of the glide board, place a cable into the hand closet to the tower and sit in a ‘Z-sit’ stance. (Z-sit: Leg closet to tower is bent to front of body, bottom leg is bend to the back.)
Bend the cable arm to 90’ and extend the opposite arm out to the side.
Keeping the torso elongated, extend the cable arm UP and away from the tower to create a lateral side bend, then return to the starting position.
Perform on both sides.

Hip Circles:

Goal: Improves strength and mobility of the hips and spine

Open the glide board and sit facing away from the tower with feet placed inside the bottom base.
Hold onto the glide board and carefully shift the hips off and into the rails.
Lie the head, neck, shoulders, and upper back at the bottom of the glide board.
Bend the elbows and hold onto the glide board overhead for support.
Close the glide board by bending your knees and dropping the hips into the rails.
As you get to the bottom of the range of motion, exteriorly rotate the hips by opening the legs into a diamond shape, then…
Articulate the spine upward by extending the hips and press the glide board back to the starting position.
Perform this ‘circling’ motion of the hips in both directions.

COOL DOWN:

Overall goal: lengthen muscles to increase hip mobility and prevent injury
Low- Medium Incline

Runners Lunge:
Goal: Feel the stretch in the hips, hip flexors, and glutes.

Facing the tower, place one leg into a lunge position and the other thigh is resting on the GB.
Perform stretch on both legs.

Seated Forward Fold:
Goal: Stretch and lengthen the hamstrings and spine.

Sit at the bottom of the GB with legs extended and heels resting at the bottom base.
Fold the torso forward towards the thighs and reach for the toes.

Pilates Reformer equipment:

Inadequate mobility in free moving joints causes imbalances that result in compensated movements. Throughout life, you can slowly acquire faulty movement patterns that keep you from moving the way you did when you were a child. Therefore, it is important to understand the benefits of mobility and how it can improve your everyday life.

ChaiseFitness is Among the Best Pilates Studios in NYC!

NYC Pilates Studio

TJ B 9/5/23 TJ B 9/5/23

Do You Need Special Socks for Pilates?

While most studios do not require their students to wear socks during yoga and Pilates classes, it may be advisable to do so. Wearing Pilates socks may decrease your chance of getting injured. For example, have you found yourself losing your footing during class? If so, you might consider purchasing either socks or light shoes that are designed specifically with this exercise in mind. Non-slip is required, but other than that, what you choose to wear comes down to personal preference.

Special Socks for Pilates?

At Chaise Fitness, maintaining a clean, hygienic facility is of the utmost importance. We are diligent about cleaning all surfaces, including our Pilates machines on a regular basis. That said, we recognize that germs are inevitable. One of the best ways to protect yourself from inheriting them is to put on proper footwear for Pilates class such as toeless gripper socks.

Be comfortable:

We’re often asked which company makes the best socks for Pilates. Honestly, that comes down to your comfort and safety. Make sure you buy footwear that have rubber grips on the bottom in order to provide good traction whether you’re on a mat or a Reformer machine. Some students find that their feet become cold during the warmup and cool down period. We suggest finding a pair of full coverage, comfortable gripper socks to help with this issue.

Grip Socks:

Whether you prefer barre, Pilates, or yoga, wearing a pair of non-slip grip socks while you sweat it out is a great way to add more stability to your workouts. Grip socks, which are socks that have a non-skid bottom, reduce external slippage during movement to help with balance. They're legit the perfect solution if you find yourself slipping out of position during class or just want a little more support to get you through. If you're going to wear socks, you'll want a pair that has grips on the heels, balls of the feet, and toes. In terms of material, most options on this list are made of cotton, as it wicks away water (this comes in handy during hot classes!) and ensures breathability.

Check Out ChaiseFitness Today

NYC Pilates Studio

TJ B 8/22/23 TJ B 8/22/23

Pilates for Muscle Building

Pilates has muscle benefits. The American College of Sports Medicine has shown how Pilates improves muscle strength, endurance, and flexibility. Pilates also improves balance, coordination, and posture while reducing the risk of muscle injuries.

Pilates for Muscle Building:

Pilates is a form of exercise that uses body weight, which means that you cannot expect to put on muscle mass like The Rock or Rocky. You would need to lift a lot of heavyweights for that kind of body building.

However, Pilates sessions are no joke! Whether you choose Reformer or Mat Pilates, you will experience weight resistance training. Meaning that you will be using your muscles. When you create consistent practice, you will build strength and muscle mass. Repetition is more important than heavy weights.

Muscle groups are referred to as the powerhouse muscles within the Pilates world. You’ll notice they are within the center of your body; this is where Pilates’ movements begin. Pilates is truly a full body workout.

Which muscle groups are targeted through Pilates?

Pilates targets a range of muscles and provides a truly full body workout. Some of the specific muscles Pilates is proven to affect include:

Core muscles

Oh yes, as you practice Pilates get ready for a strong core! Really, each and every movement engages the core. But the core goes so much deeper than just your 6 pack. Pilates movements prompt your body to engage your deep intrinsic muscles, such as multifidi and the transverse abdominis, which are the muscles that are used to stabilize your body. These muscles have the function of stabilizing your spine, pelvis, and core muscles.

Booty/gluteus muscles

Pilates will target the area responsible for giving you round, lifted buttocks. Pilates is an excellent option for toning the backside of your legs and tightening and lifting the glute muscles, which will give your booty a rounded and lifted appearance. Once again there are a lot of variables, like genes.

Inner thighs

Finding a workout that will target and burn your inner thighs can be pretty tricky, but Pilates has this issue solved. Many Pilates sessions target your adductor muscles effectively.

Internal obliques

Your body has two different sets of oblique muscles, internal and external obliques. Doing Pilates exercises such as bicycle crunches will engage your external obliques, and then static side planks will engage your internal obliques. Both exercises contribute to working your midsection, creating stability and strength.

How much muscle mass can I expect to gain?

Pilates is a physical activity geared more towards conditioning muscles and improving core strength and less towards increasing muscle mass. This means that following a general Pilates routine will tone your muscles without increasing bulk. You’ll experience increased core strength, improved posture, increased flexibility and more!

If you’re looking to create larger muscles, we’d recommend also including regular weight sessions along with regular Pilates sessions. If you’re a member of a gym, you’ll more than likely find a Pilates class on the regular group class schedule. If the time does not work, or if you’re not that keen to join in on the group class, sign up for an online Pilates class!

ChaiseFitness Offers Private Pilates Sessions in Manhattan

NYC Pilates Studio

TJ B 8/14/23 TJ B 8/14/23

Plus-Sized Pilates

If you have a larger body size, exercise can be intimidating, and an exercise class even more so. Add to that the reputation Pilates has for creating lean bodies, and you might think everyone in a Pilates class will be agile, toned, and slim, and you won't fit in. Happily, that's just one of the myths about Pilates. Pilates is actually well-suited for people with larger bodies. And it offers a variety of benefits for people of all body sizes.

Plus-Sized Pilates

Benefits of Pilates for Larger Bodies:

People of all sizes, shapes, and ages can take Pilates classes. They are there to take advantage of the many benefits of Pilates. A regular Pilates practice can:

Increase the strength and coordination of the muscles of the core of the body. These are the muscles that support the spine and organs.
Improve alignment and posture, relieving stress on joints and muscles
Reduce back pain, which can be a side effect of carrying extra weight
Increase flexibility to improve range of motion and general fitness
Build muscle, helping to support joints and reduce the risk of pain and injury
Improve balance, which can help reduce the chance of falls and increase the ability to perform other exercises and daily functions

Why Pilates Is Well-Suited for Larger Bodies:

Pilates is a low-impact exercise format that doesn't require a high level of cardiovascular or muscular fitness to get started. As long as you make the necessary adjustments to suit your starting point (an instructor can guide you on this), you should find Pilates accessible.

Exercises Are Low-Impact:

Pilates exercises are done on a mat or various types of Pilates equipment. Either way, mat or equipment, Pilates exercises are generally done lying down, sitting, or sometimes kneeling. There is no jumping or high-impact load bearing on the joints.

These positions make Pilates exercises well-suited for larger people who may not be comfortable standing for long periods or doing high-impact exercises. They may also be better suited than workouts that require a lot of shifts of weight.

Exercises Are Adaptable:

Pilates exercises can be modified for different fitness levels and physical needs. An experienced instructor will adjust mat exercises and/or equipment set-up to help you gradually improve strength and endurance, working your way into Pilates exercises.

Pilates Equipment Is Sturdy:

If you are concerned about your size with regard to Pilates equipment like the reformer, tower, or Pilates chair, don't be. Professional Pilates equipment is very sturdy. It's made of heavy-duty wood, metal, strong springs, and leather straps.

Pilates equipment will hold you, even if it is scary looking. This is not necessarily true of Pilates equipment made for home use. And you may encounter a Pilates studio that has not invested in good equipment, but that is rare.

How to Get Started With Pilates:

A Pilates studio should be a place where you feel welcome. Try out several studios or online options to see which one is the best fit for you. Look for studios with professionals that know how to assist beginners and give instructions for modifications to exercises, should you need them.

People with much larger bodies (height or weight) may want to start with a private lesson. This will enable your instructor to find the best modifications and props for you. It will also help the instructor suggest classes and let you get comfortable with the exercises and equipment.

Pulling in Your Abs:

You are going to be hearing a lot about pulling your abdominal muscles in or scooping your abs. If you have extra weight in your midsection, that is not going to look very dramatic. That's OK. Looks are not the point. You will be able to feel it and an experienced instructor will recognize the effects of your work as it is reflected in your alignment and how you are moving in an exercise.

What to Wear for Pilates:

You can wear comfortable T-shirts and sweats for Pilates, as long as they allow the instructor to see your body enough to correct potential form issues. Clothing should be lightweight and breathable. Ideal clothing for Pilates includes:

Leggings or shorts that you can move in freely, without thick waistbands that can dig into the skin
T-shirts or tank tops that aren't too baggy or loose (these can get caught in equipment)
Grippy socks

ChaiseFitness Offers Pilates Sessions in the Upper East Side Area

NYC Pilates Studio

TJ B 8/5/23 TJ B 8/5/23

Pilates Private Sessions

Programming effective private sessions for clients involves giving them the perfect mix of what they need and what they want. There can be a major divide between what you think a client needs to do during their time vs. what they want to do. What they want to do is ultimately what will keep them coming back for more and the best instructors are able to deliver on those client goals while sneaking in either exercises or stretches that will truly help their bodies but perhaps aren’t perceived as challenging in the traditional way clients are accustomed.

Private Pilates Sessions

Private Sessions:

The importance of private sessions to studios and teachers should not be underestimated- this is where studios make the bulk of their money and where teachers truly hone their craft. Privates, when done well, are where the magic of the teacher-student relationship and life changing movement merge to create unwavering client loyalty and retention. They offer a unique environment for bonding that group classes don’t, and this makes trust and communication key components to a successful relationship.

Private sessions deliver a personalized approach to workout programming and will enhance your critical thinking skills as a learner. For private sessions, you need to balance your unique set of body needs. You need flexibility in selecting appropriate exercises. As a new student, overwhelming as it all seems, it really comes down to a few simple tips that will keep you happy and satisfied with your workouts!

Private Training:

Usually, it is advisable to begin your Pilates journey with a Private Training Session. A private session alleviates anxieties and helps an instructor ascertain your skill and ability level. It is also sometimes advisable to remain on a Private session level if you have ongoing physical challenges that benefit from the undivided attention afforded by the one-on-one session.

Private Training is recommended for any client who has injuries, recent surgeries, or physical conditions that limit or restrict the normal range of motion. Safety concerns must be the number one priority. Especially when it comes to injuries or physical conditions or limitations, our goal at Chaise Pilates is to help everybody train and heal in a safe and effective environment.

Benefits:

The benefits of a Private Training session include posture analysis, movement assessments and a review of your history of past injuries. In addition, the Chaise Pilates instructor is responsible for understanding your current physical condition in relation to post injury/surgery recovery in order to ascertain any necessary exercise modifications. Your instructor needs a solid understanding of any other challenges you face in your day-to-day activities. A one-on-one Private Training session affords you the privacy and undivided attention necessary for your Chaise Pilates instructor to acquaint themselves with your unique situation, while they tailor your workout for your optimal benefit.

ChaiseFitness Offers Private Pilates Sessions in Upper East Side

NYC Pilates Studio

TJ B 7/26/23 TJ B 7/26/23

Making Pilates Fun for Kids

In this era of technology and fast food, fitness is essential for everyone, especially the 8- to 18-year-olds. Therefore, including Pilates in your children’s fitness routines will ensure their physical wellness and mental health. Pilates does not aid in changing the body’s shape, but it helps in improving core muscle strength and giving a sculpted look to the body. You can make Pilates sessions fun for your child by being creative with the movements and not being extremely strict about the perfection of each posture. You can also combine activities like dance and yoga to make it more engaging. These things will help your child have a fun session and keep them involved while also improving their confidence.

Pilates for Kids:

Pilates includes intense exercises that focus on correcting the posture and strengthening the core muscles. Apart from strengthening the muscles, these exercises also improve mental focus. Introducing your children to these exercises is a subtle way to motivate them towards a healthy, active lifestyle. Pilates for kids includes simple exercises that your children can perform in the comfort of their home. Over time, with the help of a professional, they may switch to complex Pilates based on their comfort levels.

An average session of 30 minutes of Pilates is sufficient for children since overdoing it may lead to exhaustion or cramped muscles. Also, manage the session time according to your child’s comfort instead of being strict about it.

Health Benefits of Pilates for Kids:

Pilates is a body conditioning routine that helps to build strength, endurance, flexibility, balance, and coordination without adding any muscle bulk. Pilates is the brainchild of a German doctor Joseph H. Pilates. He came up with several exercises and equipment for helping immobilized soldiers during World War I. In addition, he also developed some mat exercises that focused on strengthening the torso.

Pilates involves low-impact exercises focused on core strengthening and posture correction. These workouts can aid children’s physical and mental development and keep them fit and healthy in the long run. Pilates exercises for children effectively introduce them to physical exercise at an early age. It improves strength, flexibility, and posture. Ensure children have fun while doing it.

Pilates may help your child in the following ways:

1. Increases Flexibility:

Children need to be flexible to perform various physical activities like ballet, gymnastics, etc. The poses in Pilates help stretch out the muscles and the joints which in turn facilitates easy motion. Kids who follow this exercise regime are way healthier.

2. Improves Concentration:

While performing Pilates postures your child will need to focus on one part of their body. Pilates can help your child improve his concentration and mindfulness which may help boost his performance in both academics and sports.

3. Helps Strengthen the Muscles:

The controlled movements in Pilates improve blood circulation and strengthen the body’s core muscles. A strong core or trunk helps a child conserve his energy and be more attentive to their schoolwork. Pilates also helps tone the body and improve athletic performance.

4. Corrects the Posture:

Kids these days are glued to their television and computer screens for long hours, which adversely affect their posture. It also leads to recurrent back problems during adulthood. Kids who do Pilates regularly have better posture and are less prone to injury. They also have better spinal alignment. Pilates may help with pain associated with musculoskeletal problems.

Methods Of Pilates for Kids:

Many fitness institutes offer Pilates classes, but most of these exercises are easy to do at home. You just need to make sure your child is performing the exercises safely and effectively. Try watching Pilates exercise videos before asking your child. There are two main methods of Pilates. These include:

Mat exercises
Machine workout

The Hundred (Bridge):

The Hundred Pilate move helps to build abdominal strength by focusing on the core and using other extremities to work on abdomen. You will pulse 100 times when performing these exercises and thus the name ‘The Hundred.’ But kids cannot do 100 consecutive pulses. Rather they can take breaks in between the exercises. It is a fun and challenging activity for kids who are learning how to count.

Here is how to do:

Let your child lie on their back with knees bent and feet flat on the floor.
Tell them to keep the arms by their side so that their hands lie parallel to the abdomen.
Place an exercise ball at their feet and let them hold it steady by keeping their legs over the ball.
Now ask them to inhale and exhale for five counts each. Do as many times as possible and again return to the starting position. Start at ten and add a set of ten until 100 is reached.

Plank:

Pilates planks strengthen the core while engaging the upper body muscles. Contract your abdominal muscles when doing planks and avoid letting your lower back arch to prevent injury. Use a mat to avoid hurting your kid’s elbows.

Here is how to do:

· Let your child start in a push-up position with feet apart, nearly shoulder width.

· Roll the ball back behind her feet and help them lift the feet over the ball.

· Hold them and they can either roll backwards over the ball or lower into a low push-up position.

· Also, offer support to their pelvic region.

Single Leg Stretch:

The Single leg stretch Pilate move works on the abdominals by increasing core stability and flexibility.

Here is how to do:

Have your kid lay face up and with the pelvic region in neutral alignment.
Help them bring one knee up to the chest region while inhaling and exhaling.
Inhale, grab the right knee using both hands. Exhale, straighten the left leg.
Then in the next turn while inhaling, take the left knee to the chest.
Repeat 6 to 8 times with each leg.

Tick Tock Side Bend:

The Tick Tock Side Bend Pilate move helps to maintain good posture and strengthens the spine.

Here is how to do:

Have your kid sit upright on a stool or chair with back straight and spine neutral alignment.
Now make them bend the right ear towards the right shoulder by stretching the left side and rib cage. Return to the starting point.
Repeat the same towards the left side. Ask them to inhale when in an upright position and exhale when bending towards the side. Repeat 4 to 6 times on each side.
Now ask them to rotate the spine towards the right and look over the right shoulder. Return to the starting point.
Repeat the same towards the left side. Ask them to inhale when rotating and exhale when returning to the start position. Repeat 4 to 6 times on each side.

Pilates Tips for Teaching Kids:

Pilates are a great way of exercising for children as they are inspiring, rewarding and make them healthy. Here are a few tips to make Pilates fun for kids.

Teaching exercises for kids is quite different from teaching adults. Kids love to have fun. To make the workout more fun, you can name the different poses after your child’s favorite things! You should dress your kid in the best clothes like tights or shorts and a tank top or T-shirt.

When teaching exercises to kids, it’s important to incorporate play and make it fun. Keep the language simple by using words and phrases that your little ones will understand. For instance, use navel or abdomen instead of core or oblique.

Some kids are stronger, flexible and more fit who can quickly learn the moves. You can perform a basic fitness test to check their level. If you find that they are not flexible enough to do all the moves, do not involve inversion exercises. Do not worry if your kid has a Pilates meltdown. Just like some adults go through agitation when doing an exercise, kids can also cry or make a scene. Make sure you deal with sensitivity.

While helping your kids with moves, try discussing the benefits they get from Pilates. Tell them how they can become stronger, flexible and about their posture, alignment and concentration. You can also talk about how Pilates for children helps in body awareness, relaxation, and stress reduction.

Beginners should start with basic Pilates exercises and graduate to advanced poses eventually. As with any form of exercise, there is a risk of injury if children do not know the movements properly or are suffering from any other health condition. And if your child complains of any pain or discomfort, you should stop. Make sure a professional trainer supervises your child while he or she learns Pilates. The fitness instructor will know how to modify the exercises to ensure your child does not get hurt.

ChaiseFitness Offers Pilates Classes for Kids in Upper East Side

NYC Pilates Studio

TJ B 7/14/23 TJ B 7/14/23

Pilates, is In-Person or Online Training Best For You?

There are benefits and drawbacks to both in-person training and online learning. It's important to carefully evaluate the pros and cons before making a decision that will affect a person's training and ultimately, lifestyle. Your physical fitness will need to determine what works best for your schedule, learning needs, and your overall financial situation.

In-Person Training Provides More Hands-on Experience

Working with instructors and other learners in person provides opportunities for greater interaction. Talking to another person face-to-face usually provides greater clarity and understanding than communicating through texting or email. Even live chats and other types of online interaction does not offer the same level of human contact.

Although learning technologies have advanced considerably in recent years, there are still many fields in which at least some in-person training is usually necessary. For example, several medical careers, such as nursing or physical therapy, would require in-person training. Fields that include technical training such as automotive or electrical work may also require more hands-on education. Pilates students benefit from the personal touch. Coordinating breathing and mindfulness with the core strengthening techniques require a mentor.

Online Training Offers Greater Flexibility:

Taking classes online provides flexibility in several ways that normally aren't available with traditional learning methods. Online training is often an excellent option for individuals that work remotely or have responsibilities that make it difficult for them to attend in-person seminars. Even if the class is somewhat structured, the student can finish work according to their time frame. An individual can log on throughout the day and even at night, from anywhere, to complete their work out.

Almost all types of education and training have been increasingly more expensive in recent years. With the varying costs of leadership training, it's important to understand that not all training is created equal. Online training can actually be one of the most cost-effective forms of training available.

In-Person Training Allows You to Learn at Your Own Pace:

Classroom/in-person instruction keeps each individual learning on the same timeline. If more than one person wants to take and complete a course at the same time, in-person training is probably a better fit for this particular situation. While several individuals can learn at the same pace online, it can be difficult to monitor several people independently, watching videos, finishing their daily tasks, etc., at the same time. In-person training generally provides greater structure and organization for small and large groups.

Online Training Features Greater Program Variety:

There are often only so many Pilates seminars available throughout the year for different individuals to attend. An individual will usually be able to jump on an online course or training program at their convenience. They don't have to worry about where or when the training takes place. However, the content is fixed and lacks the spontaneity of an instructor led class.

Classes and training programs are made available year-round through online learning. Specific in-person courses/training are often only available in specific areas throughout the country, and employees need to be able to attend. However, when taking online courses, it doesn't matter where the training takes place or where your employee lives and works. Remote employees that are geographically dispersed can still receive the same training.

In-Person Training Provides Greater Face to Face Interaction:

In a classroom setting, students can connect in real-time. In person training provides greater opportunities for group activities and interactive classes. Individuals who find that they learn more working with others will likely want to take as many in-person traditional classes as possible.

Face-to-face interaction can also provide more networking opportunities. Chat rooms and other online interactive methods are beneficial, but they're not the same as a handshake or an in-person conversation. Everyone absorbs knowledge differently, and it's important to consider how you prefer to learn.

ChaiseFitness Offers Pilates Both Online and in Person in Upper East Side

NYC Pilates Studio

Pilates for a new you

Looking for a Pilates Studio in Upper East Side?

ChaiseFitness Pilates Studio in Upper East Side

Pilates during the winter

Start Your Pilates Journey at ChaiseFitness

Check Out ChaiseFitness

Come to ChaiseFitness for the Ultimate Pilates Experience

Come to ChaiseFitness This Holiday Season

Looking for a Great Manhattan Pilates Studio?

Visit ChaiseFitness Today

Visit ChaiseFitness Today

Osteoarthritis and Pilates

Pilates Classes at ChaiseFitness

Does Pilates Change Your Body Shape?

Start Your Pilates Journey at ChaiseFitness

Benefits of Pilates Group Workouts | Upper East Side Group Pilates

Don’t take our word for it – consider joining us for one of our Chaise Fitness Pilates group classes! We’re sure that you’ll be glad you did.

Reasons to Start a Pilates Class

ChaiseFitness Offers Pilates Classes for Individuals at All Levels

Pilates Reformer Equipment

ChaiseFitness is Among the Best Pilates Studios in NYC!

Special Socks for Pilates?

Check Out ChaiseFitness Today

Pilates for Muscle Building:

ChaiseFitness Offers Private Pilates Sessions in Manhattan

Plus-Sized Pilates

ChaiseFitness Offers Pilates Sessions in the Upper East Side Area

Private Pilates Sessions

ChaiseFitness Offers Private Pilates Sessions in Upper East Side

Pilates for Kids:

Methods Of Pilates for Kids:

ChaiseFitness Offers Pilates Classes for Kids in Upper East Side

In-Person Training Provides More Hands-on Experience

Online Training Offers Greater Flexibility:

In-Person Training Allows You to Learn at Your Own Pace:

ChaiseFitness Offers Pilates Both Online and in Person in Upper East Side

Quick Links