TJ B 2/14/24 TJ B 2/14/24

Beautiful Bodies from Pilates

Wouldn’t it be wonderful if, as Valentine’s Day approaches, you can emphasize beauty? Our schedules often get busy. In this hustle, it's too easy to let self-care routines slide. However, it doesn't have to be this way. Here's a tip: set your alarms early and prioritize your self-care before the rest of the world – your kids, your neighbors, your busy schedule – wakes up.

What are the benefits of early morning exercise? Exercising first thing in the morning offers major advantages, such as:

Improved Focus and Mental Clarity: Engaging in physical activity early in the day can boost brain function, resulting in better concentration and productivity.

Elevated Mood: Exercise releases endorphins, which can improve mood and reduce stress and anxiety, setting a positive tone for the day.

Increased Energy Levels: Regular morning workouts can lead to higher energy levels throughout the day, as opposed to feeling sluggish or tired.

Beautiful bodies from Pilates

It’s possible to strengthen, improve flexibility, and sculpt with Pilates—but as we’ll soon see, it’s typically not enough on its own to achieve significant muscle gains. At any rate, Pilates helps to maintain muscle since it’s a form of resistance training. Many Pilates exercises incorporate the full body or, at the very least, a single Pilates class will typically ensure that you work all your muscles at different times.

Still, certain muscle groups tend to take precedence. Pilates is highly focused on alignment, posture, stability, and moving with integrity, which ends up targeting the core (front and back body), glutes, and in some ways, mobility.

The Benefits of Pilates for Muscle Development

Those who are new to Pilates may find that they build muscle at the start—namely since they’ll target muscles they’re not used to activating—yet they may end up hitting a plateau without adding that extra oomph. Pilates offers countless benefits for your body—not to mention your mind, health, and overall sense of well-being. Yet in most cases, it typically won’t suffice to adequately build muscle. In order to increase muscle mass, you need to continuously level up with added resistance or weight, which involves a process called hypertrophy.

Per the National Academy of Sports Medicine, hypertrophy is “the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension … [which] is characterized by an increase in the cross-sectional area of individual muscle fibers resulting from an increase in myofibril proteins (myofilaments).” In simple terms, increased tension causes muscle fibers to tear, and the body will then fuse those fibers back together with new muscle cells to build muscle mass. So, unless you’re consistently increasing resistance with your Pilates regimen, you’re more likely to maintain, rather than gain, muscle.

But just because Pilates isn’t the ideal workout to build muscle, it doesn’t mean that you should skip it if you want to bulk up. In fact, Pilates offers several benefits that can complement muscle development, including:

Increased muscle strength
Improved endurance
Enhanced flexibility
Better posture and balance
Greater body awareness

These perks can facilitate longer, more effective workouts—including if you choose to do standard weightlifting—all the while providing functional benefits for your body. Sign up to get on the morning exercise benefits training!

Looking to Start Pilates Classes in the Upper East Side Area?

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 2/6/24 TJ B 2/6/24

Pilates and Feet

The human foot is a marvel of biological engineering, comprising 26 bones – that's about a quarter of all the bones in your body! With 33 joints formed where these bones meet, the foot is a complex network. The presence of so many joints means there are many points where movement occurs, and with movement comes the potential for wear, tear, and various forms of stress. However, mother nature has been thoughtful in designing these joints, equipping them with a robust support network of ligaments, muscles, and arches.

Ligaments provide stability:

Ligaments are the tough bands of fibrous tissue that connect bones to other bones. In the foot, they are crucial for maintaining the structure and alignment of joints, thereby providing stability. We want stable foundations, right? These ligaments prevent excessive movement that could lead to joint injuries, ensuring that the foot can withstand the demands of daily activities and more strenuous exercises.

Muscles facilitate movement:

Muscles in the foot and the lower leg work in harmony, showcasing the interconnectedness of the kinetic chain. The intrinsic muscles, nestled within the foot, play a critical role in fine-tuning movements and maintaining the arches. Meanwhile, the extrinsic muscles, originating in the calf area and connecting to the foot through tendons, govern larger movements, such as flexing and extending the foot. That’s right – some of your foot muscles are actually located outside your feet! This reveals a fundamental truth: examining foot health also means considering areas beyond the foot itself, just as addressing back health often involves looking at foot health as mentioned previously.

This dynamic relationship underscores the kinetic chain principle we’re trying to drive home, here the functionality of one part is intricately linked to another. The extrinsic muscles, situated in the ankle and calf, demonstrate that issues in the foot can have repercussions in the lower leg, and the reverse is also true. The well-being and efficiency of these muscles are vital not only for foot-specific movements but also for the overall coordination and balance of the lower body. This is especially crucial for activities like walking, running, and balancing, where seamless interaction within the kinetic chain is essential.

Key Functions of Intrinsic Muscles:

Toe Movement: They facilitate movements such as toe flexion, extension, abduction, and adduction.

Arch Support: By supporting the foot's arches, they play a pivotal role in shock absorption and weight distribution.

Stability: These muscles enhance the stability of the foot, aiding in balance and providing a solid base for larger movements.

Key Functions of Extrinsic Muscles:

Movement Control: They are primarily responsible for the powerful movements of dorsiflexion (raising the foot) and plantarflexion (lowering the foot).

Stability in Motion: These muscles contribute to the stability of the ankle joint, essential during dynamic activities like running or jumping.

Energy Efficiency: Extrinsic muscles play a role in energy conservation during movement, utilizing the stretch-shortening cycle for efficient force production.

Arches absorb impact and distribute weight.
The foot's arches play a critical role in how we move. These arches, formed by the bones' arrangement and supported by ligaments and muscles, help absorb the impact from activities like walking or jumping. They also distribute weight across the foot, which is crucial for maintaining balance and providing a stable foundation for movement. The health and integrity of these arches are vital for overall foot function.

Three arches of the foot:

Medial Arch (Inside of the Foot)
This arch runs from the heel to the ball of the foot along the inside edge. It's the most prominent and is crucial for absorbing shock when your foot hits the ground. The medial longitudinal arch helps in distributing body weight during standing and walking, playing a significant role in how we adapt to various surfaces.

Impact Up the Chain: A well-functioning medial arch can prevent excessive inward rolling of the foot (overpronation), which can lead to knee and hip alignment issues.

Lateral Arch (Outside of the Foot)
Lower and less pronounced, this arch runs along the outer edge of the foot. It provides balance and support, particularly when walking on uneven surfaces. The lateral arch works in conjunction with the medial arch to distribute weight and absorb impact.

Impact Up the Chain: A strong lateral arch supports the outer foot, helping to maintain balance and preventing excessive strain on the outer leg muscles.

Transverse Arch (Across the Middle of the Foot)
This arch is located across the midfoot, formed by the cuboid, cuneiform bones, and the bases of the first to fifth metatarsal bones. It is crucial for maintaining the foot's flexibility and assisting in weight distribution across the forefoot.

Impact Up the Chain: The transverse arch helps in stabilizing the foot and plays a role in efficient toe-off during walking or running, affecting the overall gait and posture.

This intricate system works together not just for the well-being of your feet, but also for the overall biomechanical harmony of your body, as we’ve already mentioned. Luckily, Pilates has many exercises to help maintain this intricate and connected system!

Looking for the Best Manhattan Pilates Studio?

NYC Pilates Studio

TJ B 1/25/24 TJ B 1/25/24

Pilates’ Work with dancers, Stand Up, Sculpt & Get Toned

Inspired by Joseph Pilates’ work with dancers, Control sculpts your legs and glutes as you experience a whole new way of incorporating Pilates principles while standing up at the Springboard! The Reformer, gliding discs, fitness ball, and free weights are used to keep your body guessing and getting stronger with every class. Integrating functional, standing movement into your Pilates practice increases strength, balance, stability, and control in ways that will enhance your everyday life. This class puts “fun” into functional training!

Pilates’ work with dancers, Stand Up, Sculpt & Get Toned

Dance is an incredible opportunity for children, as it gives them physical strength, a way to express their emotions, and opportunity for growth and experience in performing. While dance classes focus on physical fitness and fortitude as well as flexibility and technique, it’s important to exercise daily and pursue other forms of physical conditioning to increase strength and reduce the possibility of injury. Enrolling your young dancer in Pilates is an excellent way to boost his or her energy and vitality for dance. Chaise Fitness is proud to offer Pilates classes for all of our dancers so they will be well-rounded artists in their dance craft. If your son or daughter is currently taking dance classes, consider enrolling him or her in Pilates today!

Pilates Basics

If you’re unfamiliar with the practice of Pilates, the strength training exercises were created by Joseph Pilates in the early 1900’s. The small, precise movements were designed to strengthen the body, reduce the possibility of injury, and rehabilitate damaged muscles. He worked closely with George Balanchine, a famous Russian dancer who founded The School of American Ballet and quickly gained a reputation in the dance world for his exercise methods. Pilates as a whole is an excellent form of exercise due to its low impact on the joints and concentration on the core, thus creating a strong back and midsection from where all movements originate. Many dancers use Pilates every day to keep their muscles and core in excellent shape, so their craft is always being improved.

Benefits of Pilates for Dancers

As mentioned above, Pilates is a perfect way for aspiring dancers to protect themselves from incurring injury due to muscle weakness or low range of motion. Pilates focuses on fluid, controlled motions, which is an ideal method for dancers, and many of the movements are mirrored in their classes. Those who struggle with hypermobility and flexibility appreciate this exercise method as well, because the motions and movements are meant to strengthen the muscle groups to increase control and precision so that students won’t injure themselves by overstretching or over-extension. The dancer can apply the control and range of motion to their classes so that mistakes that may have been made previously will be fixed. Pilates also fosters greater flexibility, and as the individual practices the motions and exercises, strength and control will also be increased so that the dancer will be able to decrease the possibility of injury due to muscle weakness or stiffness.

Core Stability

Sure, everyone is always trying to achieve abs of steel or that attractive six-pack, but core strength is vital to a dancer, and without it, he or she will struggle to complete moves and gestures with control and precision. Pilates is perfect for strengthening the core and back. As a dancer continues to take the exercise method, his or her core is strengthened, giving the artist more control over leaps, turns, and complicated combinations. A strong back is also vital to a dancer’s success as it provides better posture and brings a greater range of motion to the spine and arms. Understanding how muscles are linked and directly affect each other helps a dancer to focus on smaller groupings, so that specific areas that need strengthening can be worked on and the surrounding muscles that may have been working overtime to pick up the slack can rest.

Pilates’ work with dancers, Stand Up, Sculpt & Get Toned

If you’ve ever gone to a ballet or dance performance, you’ve probably noticed that most dancers are small, thin, and lithe. Obviously, you won’t see a ballerina in a gym pumping barbells or doing squats on a weight machine. Bulky, defined muscles aren’t a dancer’s desire or aesthetic, which is why many don’t prefer to do strength training. Pilates is a wonderful exercise and strengthening option for dancers because it builds long, lean muscles.

The exercise method continuously stretches the muscles, so that the muscle strands build longer rather than create bulk. Pilates also increases and builds technique, as it focuses on graceful and fluid movements that are the basis for many dance genres. As a dancer continuously commits himself or herself to the method, he or she will grow muscle memory and strength so that the technique and precision of his or her art is increased.

Pilates is vital to a dancer’s career and success because it lays a groundwork of strength, muscle connection, and coordination for the dance art to build upon and thrive. The exercise method will create an equilibrium of muscle awareness and control that is extremely vital to any artist looking to continuously improve his or her technique and range of motion. A dancer can only benefit from adding Pilates into his or her daily exercise routine.

Pilates is the perfect accompaniment to ballet, jazz, tap, or any other form of dance. Vital to a dancer’s success, Chaise Fitness recommends the exercise method to any aspiring dancer. If your son or daughter is interested in beginning dance classes at our studios, consider enrolling him or her in Pilates as well. Contact us today for more information!

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NYC Pilates Studio

TJ B 1/18/24 TJ B 1/18/24

Pilates Modifications

Pilates shouldn't be painful for beginners so don't be afraid to use modifications offered for the exercises. Bent knees versus straight legs, head and neck support, and moving at a slower pace are all acceptable modifications. A Pilates teacher will tell you that the number one thing is not to get hurt. Listen to your body and if something feels off or too strenuous, modify or skip that exercise.

Pilates Modifications

One of the great things about Pilates is that it can be practiced every single day, and even a beginner can jump into daily practice. You may want to mix up your workouts and take an easier class one day and a more challenging one the next day. Alternatively, you can choose a class that focuses more on the abdominals one day and glutes the next. The beauty of Pilates is that in using your entire body, you have many directions and options with over 500 exercises in the repertoire from which to choose.

The Core

Although Pilates is known for core work, it is a full-body workout. While you may be focusing on your core, your arms and legs are also being trained with Pilates exercises. Pilates is an incredibly dynamic movement practice that incorporates your breath, balance, and focus with strength and flexibility training.

Time

Many people like to schedule their Pilates practice for first thing in the morning so that nothing gets in the way and their bodies are ready to take on the day. Other practitioners like to end their day with Pilates, as it is a great way to wind down and undo all the stresses of your day. Listen to your body to figure out which time of day works best for you.

You are never too old to begin your Pilates practice. If you are 60+ years and active, you are ready to start! If you have any pre-existing conditions or have not been active for a while, we recommend you consult with your doctor before beginning any new exercise. It's never too late to learn to move your body more efficiently and with Pilates, you can regain your strength, flexibility, and mobility. Remember, take your time. Pilates requires focus, attention, deliberate movement, and staying aware of your body. Err on the side of caution, slow down, and modify exercises as needed. By practicing regularly, you will begin to feel the positive impact of Pilates.

Pilates Modifications

Practicing beginner Pilates at least twice a week is enough to notice a difference in your strength, flexibility, and balance. If you feel great and love your Pilates practice from the start, feel free to add a third day to your weekly routine. Listening to our bodies is sometimes something we have to relearn as we grow up. Remember that our bodies show up for us differently each day. This is true of children, teenagers, young adults, a forty-year-old, and even you. Allow Pilates to do its job for your body by meeting it wherever it is on any given day.

ChaiseFitness Pilates Studio in Upper East Side

NYC Pilates Studio

TJ B 1/11/24 TJ B 1/11/24

Beginning Pilates

Pilates is a mind, body, and spirit practice that incorporates stability and mobility work primarily focused on using core (abdominal, back, and glute) muscles. Those new to Pilates can begin with home practice and Mat Pilates videos and books are widely available. Home practice is safe for anyone generally free of injury or chronic back pain. While beginners can also benefit from taking in-person Mat or Reformer Pilates classes with a trained teacher, many teachers encourage homework between classes.

Beginning Pilates

If you have room for a mat, you have room for Pilates. Practicing Pilates at home requires no more than a flat surface and a Mat or even just a rug. Small props including the Magic Circle, Overball, Theraband, and head supports may be added to the mix, but they are not necessary to begin practicing Pilates. If you have the space and would like to explore Reformer Pilates, it is possible to purchase Pilates equipment. The AeroPilates Reformer is a popular option given it is less expensive than traditional studio Reformers. While practicing on an AeroPilates Reformer at home is safe and effective, we recommend first working with a Pilates teacher before beginning your home Reformer practice. Reformer Pilates is a nice addition to a Mat work, but it is not necessary to begin your Pilates journey.

Resources

There are many great resources such as books and videos to assist you in your home Pilates practice. Choose teachers and visuals that are easy to follow and comprehend. Online streaming services like Chaise Fitness are also a great way to find a variety of classes with well-trained teachers at all levels. In fact, many well-known Pilates teachers are Chaise Fitness members, who practice with our classes and learn new teaching skills. One great trick is to watch a class at least once before taking it, allowing you to get a handle on the pace, the exercises, and language. You can also try individual exercises separately to improve your form before taking the entire class. One of the great things about Chaise Fitness is that with a low monthly fee, you have unlimited views of any class you choose. The classes are always there for you, anytime!

Practice makes perfect

Practicing Pilates from home offers some huge benefits including cost, availability, and time management. You can practice Pilates on your schedule and free yourself of traveling to and from a studio. Feel free to move at your own pace, repeat exercises that you want to improve, or try sequences that simply feel good. We recommend practicing at least twice a week and making it a point to keep those appointments. Don't get distracted by other noise in the room. If you can close the door to the rest of your household, do it, and allow yourself to focus on your practice. You may also want to take a private session from a Pilates teacher to get started or periodically check your form and advance your practice. Stream videos, take notes, and create your own Pilates routine. Enjoy the time and notice every bit of progress.

Start Your Pilates Journey at ChaiseFitness

NYC Pilates Studio

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.

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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.

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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.

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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.

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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.

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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.

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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!

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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.

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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.

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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.

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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.

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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

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