Find Inner Strength and Balance Through Pilates and Yoga – An 8 Step Guide to Mindful Movement

In the fast-paced world we live in, it’s essential to find time to slow down, breathe, and focus on our well-being. Both Pilates and Yoga can offer this, promoting strength, balance, and mindfulness. Here is an 8-step guide to get you started.

Step 1: Start with a Warm-Up

Before diving into any form of exercise, always begin with a warm-up. This could be a gentle jog or some simple stretches to get your body ready for the workout. Making sure the muscles are warm and ready for movement is an important step in preventing injury.

Step 2: Move into Yoga

Start with a series of yoga poses designed to build flexibility and strength. Poses such as the Warrior, the Tree, or Downward Dog can be a great start. Scan through the body and notice how you are feeling in the present moment. Allow yourself to naturally flow through poses that feel AMAZING for you and your body.

Step 3: Transition to Pilates

Pilates focuses on core strength. Try exercises like the Hundred, the Roll-Up, or Series of Five to engage your abs. Including regular core work into your movement routine will help to support the spine and hips, reduce back pain, and create strength.

Step 4: Combine Yoga and Pilates

Once you're comfortable with some basic poses and exercises, try combining them. For example, transitioning from a yoga pose into a Pilates exercise can offer a challenging, full-body workout. Get Creative! This is your opportunity to connect with your body and give it exactly what it needs.

Step 5: Focus on Breathing

Both Pilates and yoga emphasize the importance of mindful breathing. Concentrate on maintaining slow, even breaths throughout your workout. Notice how using the breath in different ways can support your practice. Find your Ujjayi breath during your yoga poses. Utilize a strong exhale to engage the core throughout your Pilates exercises.

Step 6: Cool Down

Just as you warmed up at the start, it’s important to cool down too. Finish your session with a series of gentle stretches to ease out any tension. This can be the most important part of your day! It's an opportunity to practice mindfulness, meditation, and breathwork.

Step 7: Practice Regularly

Like any form of exercise, consistency is key. Try to make Pilates and yoga a regular part of your routine to reap the maximum benefits. Commit to 30 days of your practice to notice big changes in your mind and body.

Step 8: Reflect and Relax

Lastly, take some time after each session to reflect on your performance and relax. This will help you to appreciate the benefits of mindful movement and encourage you to continue your practice.

Embarking on the journey of Pilates and yoga can lead to increased inner strength, better balance, and a more mindful approach to your overall health and wellness.

Self Care: Body, Mind, & Soul

Self Care is a way to get your power back and one thing I can tell you is almost every mother I have ever met, does not take time for themselves. Even if you are not a mom, most likely you don’t take time for yourself.

I myself didn’t even realize how important it is until later when I finally was able to take the time. I remember when my kids were toddlers, people would tell me how important it is to take time for myself, and I remember thinking, “yeah right! When do I have time for me? Never gonna happen. It is not even possible.”

These days, I actually have the time and I look back and I would have been a better mom, wife, even a better person had I taken some time for myself.

Self care doesn’t have to mean a spa day which can get expensive. It means doing something for you that you like to do. Whether it's just a walk outside in nature, or walking around the mall window shopping, stopping at a local coffee shop and getting yourself a small treat.

Everyone has a lot going on these days. Appointments, kids activities, meetings, long work hours, we are at the bottom of our own to do lists. Instead put yourself at the top of the list!  Then plan the rest of your day around your self care.  That way you meet your goals, take care of yourself, and stay motivated.  

There are three main areas to focus on with self care. Body, Mind and Soul. 

Some ideas of self care to support your body:

• drink vegetable juice

• lemon in warm water

• herbal tea

• yoga

• walking

• massage

• oil pulling

• dry brushing

Self care support for your mind:

• Meditation

• chakra cleansing

• writing

• reading

• drawing or painting

• aromatherapy oils

Self care for your soul:

• journaling

• spending time in nature

• creating time to be alone

• positive affirmations

• reiki

• daily gratitude list

These are just ideas. There are so many more options! But it is important to take time for yourself because you can’t pour from an empty cup. 

Put yourself at the top of your to-do list every single day and the rest will fall into place.

Even Lucille Ball had the right idea:

”Love yourself first, and everything else falls in line. You really have to love yourself to get anything done in this world. " – Lucille Ball

Creating a Conversation With Your Body

Learning to be intuitive with yourself & your body is a practice. When we take the time to really listen to our inner promptings, we find much more compassion for ourselves.

Try the simple meditation below to start understanding what you need on a deeper level & reset your nervous system.

Flourless Chocolate Peanut Butter Muffins

Prep time: 5 minutes Cook time: >25 minutes Yield: 12 muffins

INGREDIENTS

1 cup (256 g) no-stir smooth peanut butter (or almond butter)

2 ripe bananas (200 g, weighed after peel is removed), mashed

2 eggs (100 g, weighed out of shell) at room temperature, beaten

4 tablespoons (84 g) honey

1/2 cup (40 g) unsweetened cocoa powder (natural or Dutch processed will work just fine)

1/2 teaspoon baking soda

1/4 teaspoon baking powder

1/4 teaspoon kosher salt

1 ounce miniature chocolate chips (optional)

DIRECTIONS

• Preheat your oven to 350°F. Line the wells of a standard 12-cup muffin tin and set it aside.
  

• In a large bowl, place the peanut butter, bananas, eggs and honey, and beat with a handheld mixer until very well-combined. Add the cocoa powder, baking soda, baking powder and salt, and mix with a spatula until just combined. Beat the mixture again with a handheld mixer until very well-combined. The batter should be thick but soft and as smooth as possible.
  

• Divide the batter evenly among the prepared wells of the muffin tin, and shake the tin back and forth to distribute the batter in an even layer in each well. Sprinkle the optional miniature chocolate chips evenly on top of the batter in each well.
  

• Place the tin in the center of the preheated oven and bake until the tops of the muffins are puffed and spring back and feel relatively firm when pressed gently in the center (22 to 25 minutes). Remove from the oven and allow to cool for 10 minutes in the tin before transferring to a wire rack to cool completely. They freeze exceptionally well when sealed tightly in freezer-safe wrap or a freezer-safe container.

Fall Fitness Challenge

Welcome to Autumn!

Moving into a new season means changes in schedules, shifts in overall health & a new outlook on the future.  We want to make sure your workout routines stays fresh so we can bust through this season without sickness or falling behind on our goals.

During the month of October we're focusing on creating community through feel good fitness.  Grab a friend or two and get settled into a routine to keep yourself accountable. Working out is always better with a partner & goal in mind.

How to join the challenge & get your self entered:

1. Attend Classes - 16 minimum classes this month but the more the merrier!
2. Bring a Friend - Friends are FREE in October!
3. Share the Love - Write a review on Google so others can experience The Studio (link below)

Super simple.  You're probably already doing these things!  We appreciate you SO much already & hope you can help us spread the feel-good fitness love.  (Each additional class attended & each friend you bring includes one extra entry!)

By completing the Fall Fitness Challenge, you'll be entered to win:

• Eco Yoga Mat by Prana
• Yoga Mat Towel by Prana
• Yoga Mat Strap by Prana
• Cell Food Supplement
• LulaRoe Leggings