There is nothing easy about training for a marathon; it requires dedication, discipline, and strategy. For Channing (Silky) Harris, a fitness enthusiast and weightlifter, Pilates at FFC turned out to be the unexpected key to completing the Chicago Marathon. Keep reading to learn how Silky’s journey with Pilates and running helped him cross the Chicago Marathon finish line.
An Unexpected Start to Pilates
Two years ago, Silky’s wife, FFC Pilates Instructor Raven Harris, encouraged Silky to try Pilates. Initially, he was skeptical. “I was so used to hitting the weights hard that Pilates didn’t seem challenging enough,” Silky admits. However, one class was enough to transform his perspective. “I instantly felt the full body engagement, and the endorphins would help me go right into my workout afterward,” he says.
After that first class, Pilates became a consistent part of Silky’s workout routine. Silky developed a custom training schedule: a biweekly private Pilates session, a weekly small Pilates apparatus class, and a weekly Pilates mat class.
Transformative Effects of Consistent Pilates
Silky noticed the physical impacts of Pilates immediately. He attributes losing over 40 pounds while maintaining core strength and muscle definition to his regular Pilates practice. In addition to the visible transformation, the internal benefits were equally impactful. “The breathwork and calmness that Pilates introduced transitioned well into my deadlifts, bench press, and runs,” Silky explains.
Tackling the Chicago Marathon
Silky was inspired to run the Chicago Marathon after experiencing the event’s energy firsthand at Peace Runner’s cheer station, watching his friends run the race. He made the decision to run the full 26.2 miles the following year, determined to be a part of the atmosphere.
Training for the marathon proved to be a part-time job. The regimented routine included long runs on Sundays, midweek 3-5 mile runs, and casual Saturday jogs. Amongst the physical and mental challenges of marathon training, Pilates became the unexpected key to his success.
Pilates as a Secret Weapon for Strength and Recovery
The post-run Pilates sessions were challenging, but incredibly beneficial. “Pilates after a long run was absolute torture,” Silky recalls, “but the refreshment my body would feel after pushing through a full session was always worth it.” He credits Pilates with opening his hips, improving his posture, and helping his body recover faster from long runs.
Pilates played a crucial role in protecting Silky’s body from injury throughout his marathon training and on race day. The focus on core stability and flexibility helped Silky safely attack this long-distance run.
A Marathon Experience To Remember
On race day, Silky was ready. Any nerves he once had were replaced with excitement when he was once again surrounded by the energy of the Chicago Marathon. “It wasn’t as bad as once feared,” he states. “Chicago and the crowd’s energy really made each mile so much more electric than those quiet practice runs.” The combination of Pilates and endurance training paid off, helping him reach the finish line injury-free.
The Future of Pilates and Running for Silky
Silky’s commitment to Pilates remains strong. “I will absolutely be continuing Pilates,” he says. “It keeps my body feeling agile and ready for all the rigorous workouts I throw at it.” While he plans to take a break from long-distance running for now, Pilates will continue to be part of his fitness routine.
Silky’s Chicago Marathon story is a testament to the power of Pilates. Whether you’re training for a marathon or simply looking to enhance your overall fitness, Pilates at FFC can be the tool that keeps you strong, balanced, and ready to tackle your wellness goals.
Our bodies have the ability to adapt and change based on the positions we place it in every day. This means that if you stop utilizing your joints and muscles in their full range of motion due to poor strength training techniques, injury or inactivity, your body will find comfort in a more limited range of motion. Many times, this causes us pain.
Mobility is the foundation of fitness. The National Federation of Professional Trainers (NFPT) defines mobility as “a joint’s ability to explore its full range of motion, taking into account restricted muscle tissue, joints, joint capsules, soft tissue and motor control.” When we build strength, power, speed and skill without keeping our mobility healthy, we are more prone to injury and pain.
If you are looking for ways to increase your mobility, adopting a regular Pilates practice is a great place to start. At FFC, our Pilates instructors help you identify where your range of motion is restricted by identifying the tissue that’s the issue. In a lot of cases, the muscle tightness you are feeling is not the root cause of your pain. The cause is usually identified somewhere else along your weak muscular chains. For example: Member A and B both have low back pain, but member A’s pain is caused by weak glutes while member B’s pain is caused by lack of rotation in their upper back.
Related: Why Pilates Is A Great Choice For Your Next Recovery Day
Determining the root cause of your pain ensures that you can take the necessary steps to improve your range of motion and alleviate any pain. Like the example above, you may find out that your glute muscles need some activation, or that you need to adjust the way you are sleeping (FYI – the number one cause of body stiffness is your sleeping position). Pay close attention to the signs your body is exhibiting when it comes to muscular pain. Cramps (such as calf or hamstring charlie horses) are a sign from your body alerting you that something isn’t working in your connective chain, thus shutting the body down.
Once you’ve narrowed down where your range of motion is restricted, it’s time to add some new mobility and stability exercises to your routine. Unlike foam rollers and lacrosse balls, which are useful tools but not a long-term solution for mobility, Pilates makes lasting improvements to your mobility. Pilates builds strength through a full range of motion, strengthening your small stabilizing muscles and teaching you to retrain poor workout and postural habits – and preventing injury before it happens.
Related: 5 Common Misconceptions About Pilates
With Pilates as your foundation, you can safely lift heavier, run faster and live longer.
Ready to give Pilates a try and start improving your mobility? For a limited time, we are offering Pilates For Recovery – specially-designed classes to help you recover and be your best self. Learn mobility, strength, and stretches to treat your body right. Click here for more information and to sign up today!
Post written by FFC Pilates Coordinator Jamie Loger.
Recovery is a critical part of sports performance. After we exercise, our bodies need time to rehydrate, repair and grow the muscles we worked and replenish our nutrient stores. Without taking the time to recover, we put ourselves at risk for injury, illness or overtraining1.
There are many ways to incorporate recovery into your current health and fitness routine. You can carve out some time to stretch after a tough workout, or you can get a massage to help increase blood flow to your muscles. You can take a day off from movement, or schedule in some active recovery by taking a walk or participating in a low-impact class like yoga or Pilates.
Pilates is an excellent choice for active recovery. The modality allows participants to work on stability, strength, mobility and flexibility while providing these recovery benefits:
1. Helps Repair Muscles With Low-Impact Movement
When we exercise, our muscles contract and release. These muscle contractions increase blood flow in the body. Blood brings oxygen to our tissues and helps them to heal. So, when we mobilize our joints in a Pilates class, we are helping our bodies repair muscle tissue and address the issues that limit performance.
Related: 5 Common Misconceptions About Pilates
2. Promotes Circulation Of The Lymphatic System
Another great benefit of Pilates is that it helps promote circulation within our lymphatic system. The lymphatic system is the part of our immune system where the body collects and gets rid of cellular waste products. Because Pilates focuses on deep breathing, inversions and twisting, it helps the body to circulate and expel this cellular waste throughout the body.
In fact, Pilates creator Joseph Pilates described his exercise system as “cleansing” for the body, that it was like an “internal shower.”
3. Allows Time For Mind/Body Connection
Pilates is about connecting breath to mindful, intentional movement. The practice promotes the act of slowing down and tuning in to the body. When we are mindful with our movements, we are better prepared to recover and heal. Through this mind/body connection, we are able to see the areas of the body that might need a little more attention or love in our recovery efforts.
Related: Learn More About The Mind/Body Power of Pilates Here.
Ready to give Pilates a try? We are launching a brand new program called Pilates For Recovery so you can experience first-hand the power of Pilates. Give thanks to your body with this new series of Pilates Group Reformer classes. These specially-designed classes will help you recover and be your best self. Learn mobility, strength, and stretches to treat your body right. Click here for more information and to sign up today!
Post written by FFC Regional Pilates Manager Kristin Strom.
Have you ever curiously walked by the Pilates studio at your club wanting to try it (or give it another shot), but stopped yourself assuming that it wasn’t for you? You aren’t alone! The growing popularity of Pilates has piqued the interest of many, however the lack of familiarity has created a lot of questions and assumptions. Here are 5 of the most common misconceptions about Pilates that we encounter at our clubs.
1. Pilates is only for females
It can be misleading when you see a lot of females doing Pilates, however Pilates was originally created by a man, for men. Before creating the craft, Joseph Pilates was a professional boxer and circus performer, and he trained Scotland Yard in self-defense. The very Pilates equipment you see in your gyms today was inspired by injured soldiers. It wasn’t until Joseph Pilates moved to New York that females, especially the nearby ballet dancers, fell in love with the practice.
Today, more men and athletes are welcoming Pilates into their weekly workout schedules. Because Pilates helps increase core strength, muscle flexibility and mobility, it has become a popular and beneficial complement to any weight training or cardio routine. With extra focus on strengthening your weak muscle groups, you will be able to increase your weight load on the strength floor to help you achieve your goals.
Related: Yes, Manly Men Do Pilates
2. Pilates is too easy
During your time at the club, you may have glanced over at the Pilates studio to see an older member performing slow movement and thought that Pilates was too easy for your taste. Or perhaps you have taken an introductory class that you didn’t really ‘get’.
To be honest, if you don’t find Pilates challenging, you are probably doing it wrong. Pilates is slowed down for better precision and activation of deeper and weaker muscle groups which can be challenging to find. Just like any other exercise routine, the more you practice Pilates, the faster, heavier, and more advanced it becomes.
Are you someone who has to sweat while working out to feel accomplished? We’ve got something for you, too. Ask about our plyometric Pilates option using the jump board!
3. Pilates is only good for your abs
This is one of the common misconceptions about Pilates that is partially true, but Pilates isn’t only good for your abdominal muscles. The main focus of Pilates is strengthening your deeper core muscles to not only assist with every day posture and comfort, but to maximize your running, biking and lifting results. However, after the basic abdominal exercises are executed properly in Pilates, it becomes a full body workout.
Whether you are continually holding up your own body weight in mat class or pushing against the spring tension on the reformer, you will leave each session feeling like you moved every muscle in your body. In fact, many times we like to challenge the brain and work on many muscle groups at one time.
For example: instead of standing still and doing bicep curls like you would on the strength floor, in Pilates I would have you perform a bicep curl on the Reformer. Beginning in a sit up position with your feet not touching the ground (teaser position), you would then perform a bicep curl with our cables while balancing on a moving Reformer. It is a lot more fun and your workout flies by quickly.
Related: What Is Pilates Good For Anyway?
4. Pilates is only for flexible people
Pilates may look intimidating, especially when you see flexible people doing acrobatic moves on the apparatus, but that can be you! Pilates is meant to work on and increase flexibility, especially for those who do not consider themselves particularly flexible. When your muscles are overly tight, they are weaker and can only perform a small range of motion.
By adding Pilates into your current workout routine, your range of motion will increase, daily muscle tension will decrease, and your muscle recovery will be minimal. In turn, this will result in improved form and ability for longer runs and increased weight load.
5. All Pilates instructors and classes are similar
You may not have fully grasped your first go around with Pilates, but I am asking you to try another class or another instructor. We are lucky at FFC to have a diverse group of trainers, and I would be happy to recommend one to you according to your goals.
No matter where you are or what your current exercise routine is, Pilates will benefit you in some way. If one of these common misconceptions about Pilates has kept you away from the studio, we encourage you to stop and say hello, take a moment to watch, or sign up for a complimentary session. We would love to have you!
Post written by FFC Pilates Instructor Jamie Loger.
FFC Union Station Pilates instructor Nicole Gibson shares her commentary on an article from Pilates Anytime.
Article: The Biggest Myths of Prenatal Pilates, Debunked via Pilates Anytime
Article Summary:
This article focuses on, and busts, five of the most common myths around prenatal Pilates. Our busted myths focus mainly on whether or not Pilates is beneficial for pregnant women. Spoiler alert: it is very beneficial! Pilates is low-impact and therefore safe for the baby. In fact, regular exercise during early stages of and throughout the course of pregnancy is beneficial for boosting mood, reducing stress and providing a healthy source of energy.
This article explains that it does not matter if you have or have never done Pilates before, because a Pilates practice you would complete while pregnant looks different from a Pilates practice that a non-pregnant person would complete.
My Thoughts:
I have always been curious about and intrigued by pre- and postnatal Pilates. I understand the countless benefits Pilates has to offer, and I can only imagine the wonderful effects Pilates has on pregnant women. I also figured that many pieces of movement would be difficult or not necessarily beneficial for expecting mothers throughout different stages of their pregnancy. This article has shined a little bit of light onto this gem of a topic. I was relieved to read the confirmation that prenatal Pilates is beneficial, however, I was shocked at some of these myths, even though they are valid concerns.
Related: New to Pilates? Here’s what to expect for your first class.
Our first myth busted is: Pilates can lead to miscarriage. A terrifying thought. However, because of Pilates’s low-impact nature and because the baby is extremely protected in the womb, practicing Pilates is safe. In fact, regular exercise is very healthy for both mother and baby. Regular exercise boosts your mood, reduces stress and gives a healthy source of energy rather than exhausting you.
Our second myth is: you should not do Pilates unless you have practiced it before becoming pregnant. First of all, anyone can start Pilates any time. Of course having previous experience allows you to understand the principles and fundamentals, but being new to the practice does not take away its benefits. In regards to practicing while pregnant, Pilates has many ways to modify each movement to ensure your session is as beneficial as possible. Overall, however, Pilates while you are pregnant will be different from Pilates for someone who is not pregnant. The activation of your core will focus more on corseting the waist versus a deep contraction.
The third myth states that Pilates is only for women to get back in shape after pregnancy. This is so far from the truth. Regular exercise positively affects the baby’s brain growth and development and keeps the mother in shape and helps her prepare for labor and childbirth. Exercise helps you as a mother feel better in your body and lightens your mood while developing body awareness, strength, control and stabilization. Pilates also helps with aches and pains, especially in the low back and hips.
Related: Interested in postnatal Pilates? Here’s how Pilates can benefit you after pregnancy.
Myth number four is that pregnant women shouldn’t do any core work. Although this is an understandable concern (because of the emphasis on the prevention of diastasis recti, the separation of the abdominals), this does not mean pregnant women shouldn’t do ANY core work. As with most exercise, modifications are available. Core work from a supine position (lying on your back) should be avoided or modified by being propped up. Otherwise, entire core stabilization is healthy and should be practiced. Your core is what you use during labor and childbirth—you will want it to be strong. A strong core not only helps you understand how to push from the abdominals but can decrease your chances of needing an emergency C-section. The biggest tip is to think about corseting the waist while doing standing exercises.
Last, but not least, our fifth and final myth is healthy, active mothers shouldn’t limit their Pilates practice. This ties back to myth number 2; there will always be a limit and your practice while pregnant will be different from your practice before pregnancy. Keep in mind that practicing while pregnant will tire you out more easily because more fluid is circulating and your heart is working harder.
In summary, Pilates can and will benefit expecting mothers, however, your pre- and postnatal practice will look different from the practice of a non-pregnant person.
FFC Union Station Pilates instructor Nicole Gibson shares her commentary on a great article from IDEA Health & Fitness Association.
Article: The Science of Pilates: Research Update via IDEA Health & Fitness Association
Article Summary:
This article is from the perspective of a star collegiate tennis player who, after becoming injured, sought advice from a doctor/Pilates researcher. After just four weeks of Pilates exercises, he was off the injured list, played #1 his senior year of college and his shoulder never bothered him again! He credits most of his progress to his improved abdominal strength and its role in offloading stress on his shoulder.
Related: Find Out If You Have a Muscular Imbalance & How Pilates Can Help
This article explains how Pilates was initially developed for conditioning and therapeutic purposes and helps its participants develop the body uniformly. The article then dives into modern Pilates and how it has evolved to incorporate evidence-based principles with time-honored training techniques.
My Thoughts:
This article is a great reflection on how strengthening your core can support the rest of body to avoid overcompensating elsewhere. It also shines a light on how Pilates is a wonderful way for athletes to cross-train. Athletes are able to strengthen their smaller, stabilizing muscles in order to support their larger muscles during performance. This leads to fewer injuries and improved athletic performance. Through Pilates, this is achieved by finding the proper organization of the muscles around the bone and/or the bone within its socket/joint. From there, we find stability and range of motion. After we have established the proper function and mobility of that muscle or joint, we then work towards flexibility and increasing range of motion. This process ensures longevity by practicing healthy movement patterns.
This article then goes on to explain “modern Pilates” and the benefits of consistent practice. Consistency is key in order to see results. If you practice Pilates 2-3 times per week, you will see results in just a few short weeks! Consistent Pilates practice results in improved muscular endurance and strength, reduced body fat, increased flexibility/mobility and improved posture. Pilates also aids in active aging. Through functional fitness, you are able to improve balance which means fewer falls, improved bone mineral density and improved brain fitness. This includes improved concentration, attention span, body awareness and more.
Pilates is also beneficial for special circumstances such as prenatal, back pain, osteoarthritis and neuromuscular degenerative issues. For prenatal women, Pilates can lower blood pressure, improve flexibility and spinal curvature, and add significant improvements during labor such as fewer caesarian births, episiotomies or instances of obstructed birth. As for people with neuromuscular degenerative issues, Pilates aids in improving balance, core strength and provides stress relief as well as practicing muscle control.
Overall, this article is extremely descriptive on the countless benefits Pilates has to offer.
FC Union Station Pilates instructor Nicole Gibson highlights a great article from Women’s Health Magazine that goes over everything you need to know before your first Pilates class.
Article: Everything You Need to Know About Pilates Before Your First Class via Women’s Health Magazine
Article Summary:
Pilates is more than a fitness routine; it acts as a form of physical therapy to fix alignment and improve mobility. The key thing with Pilates is control. Slowing down the movements and controlling the body is what tones the muscles, increases muscular endurance, and aids in good posture.
Many athletes and celebrities swear by Pilates because it is hardcore but low-impact. This article goes on to describe everything you need to know before your first Pilates session, from what happens in a class to what to wear, this article even explains how often and what Pilates is good for!
Related: what’s the point of Pilates anyway? Here are 3 scenarios and how Pilates can help!
My Thoughts:
This article hits the nail on the head. It really explains what Pilates can do for the body while being extremely informative for those who might not know what to expect from this workout. The author mentions how you can achieve the same results with mat or reformer classes, and this is true! One thing I will add to their statement is that, along with more movement variation, the reformer offers resistance.
Mat work is a body-weight series of movement where the reformer (and most other pieces of equipment) have added resistance springs to load and challenge the body in a different way. That is pretty much the only difference. About 90% of movements can be performed on all apparatus in some variation.
This is part of the beauty of Pilates, in my opinion. The hundred is the hundred is the hundred. Whether you are adding resistance or putting your body at a different angle, it requires the same muscle mechanics.
Related: Pilates myths…. BUSTED. Check out these Pilates myths and a Pilates instructor’s take on them.
This article also touches on “Classical” versus “Contemporary” Pilates. Yes, there is a big difference between the two styles, but both offer the same benefits—both are still Pilates. In my opinion, “contemporary” Pilates is more of an aerobic form of exercise where “classical” is more anaerobic. There are studies that show benefits for both, however, Joseph Pilates created the work as an anaerobic, low-impact way to control the muscular movements of the body.
Overall, Pilates has been around for almost 100 years and there is proof behind the benefits of consistently practicing this work.
FFC Union Station Pilates instructor Nicole Gibson highlights two articles that cover some common myths about Pilates… busted! Check out her insights below.
Article: 6 Biggest Myths About Pilates (Women’s Health)
Brief Summary: the top 6 myths about Pilates, busted. Everything you think you know about Pilates, especially if you have never tried the fitness format before, will be completely changed.
Thoughts: this article is so great. It’s a quick read and an eye-opener for those who don’t really know what Pilates truly is. While there are many more myths out there, these 6 really get the ball rolling on setting the facts straight. I really enjoy how Danni Gilham (author) phrases each of her answers. You know instantly that she is knowledgeable on this subject.
I also completely agree with Gilham when she says she “always [recommends] new clients do their research, talk to the experts and find out what type of Pilates is best for the results they want to achieve”. It is so important to do your research, no matter what workout regimen you want to try, to find the best way to achieve your fitness goals. There is no “one-size-fits-all” solution, which is the great thing about Pilates because it is constantly being tailored to the body that is practicing it.
Related: What’s Pilates good for, anyway? A lot, actually! Here are 3 scenarios to check out.
Article: Pilates vs. Yoga (Pilates Method Alliance)
Brief Summary: yoga and Pilates are similar in the sense of a total body workout and achieving similar goals (i.e., flexibility, strength, postural alignment). However, their intentions are different. Yoga is meditative where Pilates is a systematic approach to physical movement.
Thoughts: I love this article because instead of pitting two great forms of exercise against one another, it simply and matter-of-factly describes how they are different. When I first started my Pilates training, I would get the question “Pilates, that’s like yoga, right?” and become slightly irritated. This article opened my eyes and mind to the similarities, as well as an appropriate way to distinguish, and describe, the two. My favorite sections of this article are the “Origins” and “Mind Body Connection” sections. I believe these are the most informative of the whole article and really clear up any confusion between what Pilates is and what Yoga is
The constant quest for most Pilates instructors? To get men to do Pilates. And not just any men – but the manliest men ever created. Sure, hearing the occasional professional athlete dude brag about his recent “despite all odds” love for Pilates is fine and all. But how accessible is Pilates to the Everyday Bro?
In order to find out, I decided to go on a Manliest Man Hunt. But…. .where does one even begin a search of this particular nature? My two older brothers? Goodness no. They don’t even take my phone calls! (On the real, they’re not THAT manly). My co-workers? Please. They avoid me like they get paid to! (I’ve met me, so I get it). Who? Who could be my Manliest Man winner?
*snaps fingers* Ah ha!
Enter my homeboy, Nick Cimmarusti. A former sergeant in the Marine Corps, Nick also holds a black belt in Brazilian Jiu Jitsu (BJJ). That’s pretty darn manly! In addition to being a good friend, Nick is also my BJJ coach. He knows how much Pilates has saved my body, especially my back, after the ten plus years of havoc that BJJ training has wreaked upon it. But when I hit him up with the text, “Yo, Sergeant. You wanna try Pilates with me?” I could tell his delayed response of, “….Sure?” had roots steeped in skepticism. That’s cool. I’ve accepted far less enthusiastic responses from men before. I’m not ashamed.
In case you were not aware, the Marine Corps Boot Camp is the longest and toughest basic training in existence. It is thirteen weeks long, with more than 70 “training days” in a period of 12 weeks. To say that is is absolutely brutal is a laughable understatement. I wouldn’t last 25 seconds in that nightmare.
Related: find out if you have a muscular imbalance and how Pilates could help you.
So when Nick turned to me after doing three Pilates Roll Ups (where I was using the better part of my strength to hold his legs down), beads of sweat trickling down his face, and asked, “Am I supposed to be able to do these without you holding my legs??” I knew that Operation Make This Marine My Hare Krishna for Pilates was happening!
Every Wednesday, Sergeant Cimmarusti strides into the FFC Old Town Pilates studio and the following dialogue occurs:
“You ready for this, Sergeant?”
“Bring it, girl.”
And bring it, I do.
Since both Nick and I do BJJ, I can really tailor his Pilates workouts to his needs. Due to the nature of BJJ, you spend a lot of time in the flexed position and the posterior chain is often neglected. Back, neck, and knee injuries are extremely common in BJJ practitioners, so we spend a lot of time on extensions, rotations, and really targeting the hamstrings and glutes.
Every time, Nick is drenched in sweat, occasionally communicating his feelings through a common one-fingered hand gesture and peppering our sessions with comments like, “Yo! You are killing me!” after Single Leg Circles and, “You want me to do what now??” when I tell him, “Yes, those creamy gams are going up AND over your head.” He also happens to be an absolute beast in the Pilates studio, allowing the workout to humble him.
Related: 4 ways Pilates makes you mentally stronger. Yes. Really.
So….if you’re a manly man, or even a normally manly man, do Pilates. It’s good for you. I promise. Just ask Nick.
If you practice Brazilian Jiu Jitsu, here are some Pilates Mat warm-up exercises you can do before class. Have questions? Shoot me an email any time at ntsoutsouris@ffc.com!
- The Hundred
- 10 Roll-Ups into Rollovers
- Single Leg Circles – 3-5 sets in each direction, each leg
- Swan Prep – 3-5 reps
- Planks – Hold for 10 seconds, relax for 10 seconds. Repeat 10 times
- Side Bends – 3-5 sets each side
- Spine Stretch Forward – 3-5 reps
- Saw – 3-5 reps each side
- Glute Bridges – 10 reps
- One Legged Glute Bridges – 2 sets of 10 each leg
Post written by FFC Old Town Pilates instructor Natasha Tsoutsouris.
About Natasha
Natasha is a top trainer with experience in Pilates and personal training, and is also one of Chicago’s top competitors in Jiu-Jitsu. She is also passionate about creative writing, storytelling and performing in Chicago’s comedy scene. Want to set up a complimentary consultation? Email her at ntsoutsouris@ffc.com!
What is Pilates good for, anyway? Nicole Gibson, a Pilates instructor at FFC Union Station, helps to answer that question by breaking down 3 articles that cover 3 different situations where Pilates can come in handy, plus gives her thoughts on each and why you might consider Pilates in each situation.
Pilates For Swimming
Brief summary: the article pulls some perspective from Olympic gold medalists and how Pilates is a major contributor to improved/injury free performance, creating a faster, safer swim.
Thoughts: I believe this article helps make Pilates more relatable. In tying such a common hobby as swimming to Pilates (while going in-depth on its important principles) this article emphasizes how Pilates is complimentary to all forms of training. I especially appreciated how the article included breath and its importance to keeping rhythm and expanding lung capacity.
In regards to Pilates, the Fletcher Breath technique is a diaphragmatic breath that oxygenates the body and, depending on the piece of movement, is utilized to expand the chest and thorax, initiate abdominal contraction, in addition to simply release all bodily tension. Outside of a Pilates studio setting, the Fletcher Breath technique can be used to awaken and energize or, conversely, to calm and center the mind and body. Overall, this is a quick and interesting read that shines some more light on the benefits of Pilates for every person’s body.
Pilates To Improve Bone Health
Brief summary: This article dives deep into our bone health and what research has found to be the best for improving, and maintaining, good bone health. Pilates is one of those ways. Due to its resistance-based method, the bones are ‘loaded’, but in a safe yet challenging way. Strength and resistance training, such as Pilates, has benefits that aerobic, weight-bearing exercises cannot offer.
The resistance springs in Pilates load the bones in many different directions, which can be extremely helpful with stability and balance. This article also touches on how our diets can affect our bone health. We always want to make sure we are eating our vegetables, getting plenty of protein, consuming calcium daily, and incorporating foods high in magnesium, zinc, and Omega-3 fats. People who adjust their diet to include all of the above show to have higher bone density. Healthy bones = longevity!
Thoughts: This article shares great insight on the ways different workouts impact our bones. Our bones are so important in keeping us upright and moving. With the resistance approach of Pilates, we are able to lengthen the muscles around the bones to ensure proper alignment, mobility and functionality, all while enhancing strength and stability. Pilates also focuses on the movements of our hips, spine, and wrists, which are the most likely to fracture. Pilates in general is helpful for stability, improving balance, preventing falls, and loading the bones, but Fletcher Pilates (the style referenced in this article) really takes it to the next level with progressing the body through movements from lying down to sitting to standing, and ultimately, to moving across the room. I stand by the fact the Pilates is good for all bodies and can change the way you live your life for the better. There are countless benefits; bone health is just one of them!
Pilates For When You’re Over 50
Brief summary: Feeling healthy and strong feels good! And Pilates has a lot of benefits to give you that feeling. Some benefits include lower blood pressure, back injury prevention and a great mind-body routine. Joseph Pilates, the founder of the Pilates Method, created ‘Contrology’, and described it as “the conscious control of all muscular movements in the body.”
Thoughts: This article is a great way to encourage those that think “I’m too old for that” or “I’m not in good enough shape to do that”. I have had countless people, young and older, tell me they can’t do Pilates because they aren’t flexible enough or strong enough. That’s crazy! Pilates was created to improve those aspects of your well-being. Pilates is not about how much range of motion your muscles and joints allow; rather it is about finding conscious control of all muscular movements. As a matter of fact, that is exactly how Joseph Pilates, the founder of the Pilates Method, described it. Wonderful benefits and byproducts of practicing this work include increased flexibility, stronger and more stable muscles, and weight loss. Therefore, even if you aren’t as flexible as you think you need to be to do Pilates, doing Pilates will make you more flexible!
About Fletcher Pilates
Please note: some of these articles focus on a style of Pilates called Fletcher Pilates – which is what I am trained in – Ron Fletcher was one of the 5 first generation teachers who studied this work under Joseph Pilates. Ron Fletcher also worked very closely with Martha Graham, therefore took Joe’s movement mechanics, principles, and intentions and furthered explored them through a dancer’s eye. Fletcher Pilates® includes emphasis on a percussive breath as well as seamless transitions between movements in order to achieve a flowing motion and improve endurance. I earned my certification through this Fletcher studio/school, so I am very familiar with any specific or unique tie to the Fletcher work.
Post curated/written by FFC Pilates instructor Nicole Gibson.
About Nicole
Nicole is a PMA-certified Pilates instructor at FFC Union Station She is from Hinsdale, IL and comes from a dance background. Nicole came to FFC to share her love and knowledge of Pilates and to provide quality, low-impact movements to enhance strength, flexibility, stability, coordination, and mobility throughout the entire body.
Overall, her goal is to have her clients feeling good and be able to do anything they set their minds to. Want to learn more about the benefits of Pilates or set up a complimentary session with her? Email her at ngibson@ffc.com!
Sitting with FFC Pilates instructor Natasha Tsoutsouris and her client Dave Seman at a local, popular eatery on Wells St. in Old Town, you quickly get the feeling that these two have achieved a lot together.
They laugh like siblings and finish each other’s sentences. Dave had had 2 trainers prior to Natasha. He met her while they were both entering the gym on Dave’s wedding day.
‘I was walking down the sidewalk just before 7 AM, and as I walked up the steps into the club, I caught the reflection of a man I didn’t know standing right behind me. Like, RIGHT behind me,’ said Tsoutsouris.
‘I’m not a creep, I swear!’ exclaimed Dave. And the rest was history.
Dave had lost his wife in November 2015 to a long battle with cancer. At the time, Dave had been working with his previous trainer twice a week – the gym was a constant in his life. Everyone was so friendly, without prying – the gym encouraged positivity and self-care for Dave.
After a period of time, Dave found out his trainer was leaving FFC, and that he would be re-assigned to Natasha. Before training with Natasha, Dave was constantly re-injuring himself. While working with her, however, the two were able to assess existing injuries, find their origin, and lay down a strong foundation for preventative fitness – with a huge focus on Pilates. Through her Pilates-based practices, Natasha was able to address the imbalances and discrepancies that continually led to Dave’s injuries – especially those related to his back.
Related: what’s Pilates good for, anyway? Check out these 3 scenarios and why you might want to try Pilates!
Not only that, Natasha proved herself to be the accountability partner Dave needed as he worked through challenging stages of both fitness and his loss. Natasha was bold and seasoned enough to confront him on topics both inside and out of the gym. Due to the nature of their sessions, he found himself ceasing some previously acquired habits like smoking and drinking. He knew it would make them too challenging. Around the time of the one-year anniversary of losing his wife, he came close to reacquiring some of those bad habits – but assistance from Natasha, conversations about his progress and grieving process, once again helped to guide him back to his journey of wellness.
Dave shares how the FFC community gave him a safe space and how much of a positive impact it was on his recovery. He’s appreciative of what Natasha has come to mean – much more than a Pilates instructor, he considers her a friend and support system.
As told by FFC Old Town fitness director Eric Alexon.
About Natasha
Natasha is a top trainer with experience in Pilates and personal training, and is also one of Chicago’s top competitors in Jiu-Jitsu. She is also passionate about creative writing, storytelling and performing in Chicago’s comedy scene. Want to set up a complimentary consultation? Email her at ntsoutsouris@ffc.com!
Recovering from surgery, or even a minor injury, can be frustrating and discouraging. In the time it takes to recover, the body can change drastically. In 2014 I sustained a hip labral tear and ended up getting surgery to repair it. After surgery, I was in a hip brace for two whole months and, as a result, my body became uneven – I had extreme muscle imbalance, severe tightness and my body was just completely out of alignment. I seriously questioned if I was going to face these issues for the rest of my life. After I graduated from physical therapy at FFC’s East Lakeview NovaCare, my therapist recommended a Pilates transformation.
I knew nothing about Pilates, except that all the apparatuses looked like a bunch of torture devices. Needless to say I was skeptical that these weird machines could actually help me. To be honest, I thought some of the stuff was odd during my first few sessions, but then I started to fall in love with it as I began to see my body transform. All those issues I had after surgery were completely fixed with continuous Pilates sessions.
Related: Pilates makes you mentally stronger. Here are 4 ways.
I was in awe that this method of exercise literally healed me. Pilates ignited a passion in me – it helped me so much that it made me want to be a teacher to help others like myself. Since that turning point post-surgery, I have graduated from the FFC Pilates Teacher Training Program and am a Pilates trainer at FFC South Loop.
Due to pre-existing conditions, I tore the labrum of my other hip and got surgery in 2015. Having practiced Pilates both pre and post-surgery this second time around, I can definitively say Pilates helped me recover faster by reducing the muscle imbalances, alignment issues and overall tightness I experienced during the first surgery.
Related: click here to sign up for a free 30-minute Pilates consultation at FFC!
So, if you are hoping to get stronger before a surgery, recovering from a hip (or other type of) injury or just want to improve your overall balance and alignment, here are a few specific ways a Pilates transformation can help you. Pilates:
- Restores alignment of the body and corrects muscle imbalances
- Helps correct the body’s natural tendency for overcompensation when trying to cope with alignment or imbalance issues
- Strengthens and lengthens muscles around the hip area
- Helps speed up recovery time with pre-surgery preparation and with scar tissue issues post-surgery
- Enhances overall core strength to assist with balance and confidence in falling
- Reduces muscle tightness and increases flexibility and range of motion
Both before and after surgery, I experienced tightness in my hip flexors, quads and lower back; my Pilates transformation helped relieve this tightness and brought length back into my compressed spine.
Whether you have hip issues or not, Pilates will challenge your body in a new way and educate you about your own body. If you are apprehensive like I was, I encourage you to break out of your comfort zone and try it! If you are interested in scheduling a free introductory session please email me, Jenna Greenfield, at jgreenfield@ffc.com.
Post written by FFC South Loop Pilates Instructor Jenna Greenfield.
