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.
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.
https://ffc.com/wp-content/uploads/2019/12/Untitled-design-1-copy.png10001440Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2019-12-19 08:00:302019-12-19 08:00:30The Science of Pilates: My Thoughts
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.
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!
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.
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.
https://ffc.com/wp-content/uploads/2019/09/Everything-You-Need-To-Know-About-Pilates-Before-Your-First-Class-FFC-Pilates-Chicago.jpg7001140Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2019-09-27 10:14:482019-09-27 10:14:48Everything You Need to Know About Pilates Before Your First Class: My Thoughts
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.
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.
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!
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!
https://ffc.com/wp-content/uploads/2019/09/What-is-Pilates-good-for-3-scenarios-perfect-for-pilates-chicago-ffc.jpg10001500Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2019-09-03 16:34:422019-09-03 16:34:42What is Pilates Good for, Anyway? 3 Scenarios Perfect for Pilates & Their Benefits
I’ve been a member of
FFC for almost 20 years. Living in the Lakeview neighborhood, I frequent the
Boystown and East Lakeview locations at least 5-6 times per week, primarily in
the morning. In the past few months, I’ve also started working out at least
once a week at the West Loop location.
My experience with FFC
over the years has been wonderful and it’s enhanced my life and overall health
in so many ways. The entire staff is excellent; not only are they professional,
but the encouragement they offer is invaluable.
I’m a very active
person, and love the “endorphin high” that you get from physical activity.
Living in Chicago there is nothing like a run or bike ride along our lakefront.
Over the years I’ve run 7 marathons, countless triathlons, as well as 10K, 8K
and 5K races.
At FFC, I love a good
spin class (music is key!) and the personal training is world class. My only
downside is that I hate to run on the treadmill (but I’ll do it!).
When the Rubber Hits the
Road
I have a good routine
going that keeps me fit and healthy. But sometimes we’re all faced with
difficult challenges.
In January 2016, I had
two large fibroids surgically removed and was out of commission for three
weeks. This meant no working out and resting at home. Being an active woman,
that was VERY hard. Nevertheless, during my recovery I was cleared to walk on
the treadmill and not much else… but it kept me sane.
However, I never fully
recovered. Two days after going back to work, I found myself back in the
hospital and undergoing emergency surgery due to a severe bacterial infection.
For a two-week period, I was in and out of the hospital.
Once released, I was
connected to a wound-vac to heal the massive incision on my abdomen, and I had
to administer antibiotics through an IV PICC line. For six weeks, I had a nurse
come to my home and change my bandages and PICC line, and draw blood in order
to monitor my infection.
Slowly But Surely
While I was recovering,
a one-block walk became a walk around the corner… and then a walk to the lake
and back. Once my doctor gave me permission, I was able to go back to the
gym and attempt light workouts… and of course I did a little more than I was
cleared to do! Getting back to where I was before my illness was very important
to me and FFC played an enormous role with my goal.
Once I returned to work, normalcy started to creep back in, Hallelujah! As I kept getting stronger, I decided I was really going to challenge myself… I signed up for a race. On Sunday, September 25, I completed the Chicago Half Marathon!
Soon after the race, I
started training with trainer Beth Peterka – I’ve learned so much about the importance of
resistance and weight training and aerobic/anerobic exercise. I’m also flipping
tires, pushing weighted sleds, climbing the Jacobs Ladder, rowing, doing bench
presses, lunges, planks, slamming ropes and much more. Even the treadmill has
become fun.
Beth also introduced me to a new obsession that has enhanced my workouts so much that I am stronger and in better shape than I have ever been: MYZONE. I’ve had more fun working out and logging as many MEPs as I can, that ‘MEPing’ has become part of my vocabulary!
Post written & photography provided by FFC member Mary May.
https://ffc.com/wp-content/uploads/2019/08/Member-Stories-Mary-May-Overcoming-Challenges-Formula-FFC-Boystown-Chicago.jpg7001140Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2019-08-07 10:03:272019-08-07 10:03:27Member Stories: Finding a Routine & Overcoming Health Challenges at FFC
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.
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!
https://ffc.com/wp-content/uploads/2019/09/A-Testimonial-of-a-Pilates-Trainee-To-His-Trainer.jpg10001500Sydney Meyerhttps://ffc.com/wp-content/uploads/2025/02/Best-Gyms-In-Chicago-2025.pngSydney Meyer2019-06-17 09:26:282019-06-17 09:26:28Pilates: More Than I Signed Up For – a Testimonial of a Pilates Trainee of His Trainer
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