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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

Related: Pilates – the cross-training powerhouse workout. Read this to understand more about how Pilates can help you, especially when it comes to performance!

My friends and coworkers often ask me about weekly meal prep. I am very passionate about healthy eating. In multiple conversations with friends and coworkers, I have noticed most people want to do it, but find it difficult to justify the time and question the cost savings. As someone who has prepped meals for years, I am a firm believer that it saves time, money, and provides many health benefits.

Here are the common questions people ask me about meal prep:

  • What do you make during meal prep?
  • How long does it take to cook?
  • Does your food taste good at the end of the week?
  • Is it cheaper than eating out?

As a member of corporate America, I find myself constantly influenced by the dark side of donuts, candy, and/or some sort of processed food. In the beautiful city of Chicago, it’s even more difficult, having restaurant upon restaurant within blocks of my apartment calling my name with cuisine from around the world. I believe that life is short and you should enable your body to experience these great restaurants.

Notice that I used the word “enable” versus “treat myself.” What I mean by this is that I believe there’s always a balance between treating yourself and eating too much of the wrong stuff. With that said, I feel that one meal we can take control of and help us throughout our day is lunch. Lunch is the meal that creates the break in our work day. Regardless if you’re in corporate, hospitality, or health care, you need to eat lunch. It is far too easy to go with what everyone else is having (hamburger, processed sandwich, etc) and let this meal get away from us.

This is where meal prep comes into play and making a healthy choice can really be easy with weekly meal prep. Meal prep enables your body to truly enjoy cheat meals (I’ll explain that later) without the guilt. The purpose of this message is to not only answer the questions above but outline them in a way that logically proves that meal prep is worth your time and money.

Though you can meal prep for any time of day, I will keep this overview to lunch – as it’s the most common meal everyone asks about. Lets get started!

What do you make?

The answer to this questions depends on the type of food you eat. Personally, I prefer the Paleo lifestyle and my food choices are limited to lean meats, seafood, vegetables, fruits, nuts & seeds, and healthy fats. I look for a balanced portion of a protein, greens, and carbohydrates for lunch. This allows me to have my break during the day and be able to get back to work without the afternoon dip.

Here’s what a typical lunch may look like:

Meal prep tips

How long does it take to cook?

I start with skinning the sweet potatoes and throw them into the oven since they take the longest. I time the broccoli start time to end the same time as the sweet potatoes. Once those two are complete, I move onto the chicken and grill it outside, which takes roughly 30 minutes. The food prep and cooking time will take you roughly 1.5 hours in total.

Related: check out even MORE food prep tips for various steps in the process to help make this easy time, money and progress saver a regular part of your routine.

Meal Prep = Time Saver

I always like to compare this to the alternative. Let’s look at both scenarios of going to get food and bringing it back to your desk versus eating there. I did time trials by walking with coworkers to grab their lunch and I found that the average time was roughly 15 minutes to go there and back. Total time throughout the week is an hour and 15 minutes. Ok, we’ve saved some time!

In a different situation, let’s look at how much time is saved in comparison to when you eat at a restaurant. I began timing this trial from the time we sat down and began to eat. I excluded any sit down restaurants that included a server since the lead times varied by person and restaurant. I came to the conclusion of an average 15 minute eating time. Combining that with travel time, you’re looking at 2 hours and 30 minutes saved per week.

Does your food taste good at the end of the week?

This one intrigued me for a while as I did notice that my chicken would become rubbery or not taste as good toward the end of the week. A trick you can use to help your food last and taste better longer is with your freezer. I do my meal prep on Sundays and put Monday and Tuesday’s meals in the refrigerator. The rest goes into the freezer and I pull out one meal each day throughout the week. Monday, I pull out Wednesday, etc.

Is it cheaper than eating out?

Yes, meal preparation will save you money. Below is an outline of the cost comparison between purchasing groceries vs. eating out. Please note, I am measuring groceries for a single person, using the chicken/broccoli/sweet potato meal outlined above.

If you go out to eat each day, lunch costs anywhere from $6 (typical fast food options) to $10 (Chipotle, Panera, etc.) depending on where you go. Add a sugary Coke, that’s another $2.00. The numbers speak for themselves.

Final Thoughts on Meal Prep

Regardless if you’re training for a race, show, or looking for ways to be healthier, I am a firm believer that meal preparation can bring value to your day and life. You will not have to worry about answering the question, “What should I eat for lunch?” You have the opportunity to learn to cook new meals and try something new every week. Not only will meal prep save you money on a weekly basis, but you’ll get more out of your day. We can’t get more time in a day, but we can make the most of it.

For more about meal preparation and fitness, follow me on Facebook and Instagram!

Post written by FFC Union Station member Omar R.