Top 10 Pilates Reformer Exercises for Osteoporosis

54 million Americans have low bone mass, placing them at increased risk for osteoporosis. 

Osteoporosis is a disease characterized by too little bone formation, excessive bone loss, or a combination of both, leading to bone fragility and an increased risk of fractures. Studies suggest that approximately one in two women and up to one in four men age 50 and older will break a bone due to osteoporosis. (National Osteoporosis Foundation [NOF] 2015). Kind of motivates you to try to prevent this disease right? Well, the good news is- the fact that you’re reading a blog on a Pilates page written by a physical therapist means you’re already in the right place to start taking control of your bone density!

Exercises for Bone Density

There are two types of exercises that are important for building and maintaining bone density:  weight-bearing (high or low impact) and muscle-strengthening...

10 Must-do’s in Miami: LOVE YOUR CITY MORE

There’s no argument that we live in one of the most beautiful cities in the country, if not the world. Miami has amazing weather all year, lots of cultural activities (more and more every year!), great food, a blend of people, and countless others. Unfortunately, just like people in every other city, we need to work and many times, end up in that daily grind and forget to take advantage of our gorgeous city. These are my top 10 must-do’s in Miami – I hope you can get out there and try a few!

#1: Get out on the water

The best place to experience Miami, as far as I’m concerned, is to see it from the water. Go fishing, rent a paddleboard or a boat, take our Pilates H2O class, do anything to get out there!

#2: Explore our many state parks

Oleta, Bill Baggs, the Barnacle, and Matheson Hammock are steps from our front doors and have so much to offer! Coming from the Northeast, I can hardly call it...

Conscious Voting and Conscious Eating

Some of us are passionate about voting and make sure to vote not only in presidential elections but also for governors, congressmen, new laws, etc. Whether or not you are a dedicated voter, we can probably all agree on the importance of our right to vote and how our votes, when combined, can bring about change. But have you ever stopped to consider that you are voting at least 3 times a day on an issue that affects yourself, your family, each human being, animals, workers around the globe, the environment, and plant earth! If that’s not a giant privilege (and responsibility) I don’t know what is.

So why should we care about what we eat? Of course we should think about our health. There’s plenty of research to support a plant-based diet to prevent or reverse numerous diseases such as heart disease, cancer, obesity, diabetes, dementia, coronary artery disease, stroke, high blood pressure and cholesterol, etc. But there’s so...

Why it’s All About that Bass!

It’s an awesome new song with great lyrics. Megan Trainor certainly isn’t lying when she says, “it’s all about that bass”, and I’m going to tell you why, from a Physical Therapy stand point, at least. Anyone who takes my Pilates classes knows that I LOVE teaching glute exercises – squats, lunges, bridges – anything to get that “bass” going! … and it’s not just because I live in Miami, where “basses” are… ahem… popular. The Glutes, all three of them, are wonderful, but not just because they fill up jeans.

These three muscles: the gluteus maximus, medius, and minimus, are pivotal in not only squatting and lunging, but in walking, standing from a seated posture, holding us upright, providing amazing stability to our hips and spine, standing on one leg and many more. The gluteus maximus, the largest of the three, attaches from the ilium (on the...

Apple Cider Vinegar: The Miracle Product

Apple Cider Vinegar  (ACV) does more than add a zing to your salad dressing.

It’s known as a powerful cleansing and healing elixir- a naturally occurring antiseptic and antibiotic that can fight bacteria, germs, and viruses! The pungency of ACV can often make it appear as if it’s gone bad, but the fermentation and ripening process gives it its strong odor and taste—and this is a natural, good sign! Natural ACV is a brownish color, often with brown cobweb like substances, which is referred to as the “mother.”  So the next time you’re looking to clean your house, in need of a remedy for too much time spent in the sun, or just in need of a thorough detox, look no further.

Here are JUST A FEW reasons why ACV is so good for you and how it can be used in SO many ways…

Apple cider vinegar…

1. Relieves chronic fatigue
2. Helps control and normalize weight (*in combination with a reduced...

ROLL IT OUT: Foam Roller Functionality

The foam roller is my favorite at home exercise tool.

It’s wonderful for soothing tight fascia. Fascia is a structure of connective tissue that surrounds muscles, surrounds groups of muscles, blood vessels, and nerves, binding some structures together while permitting others to slide smoothly over each other.

Below are four more reasons to ROLL IT OUT!

1. It reduces soreness and tightness from working out.

You know that feeling when you wake up the day after a really hard workout and your muscles are so sore it’s hard to move? Yeah, we’ve all been there. But foam rolling right after your workout (or even the next day) can help reduce some of that soreness and tightness.

That’s because foam rolling works by massaging away fascia buildup in your muscles, which often lead to painful, sore muscles. Reducing this means you won’t have to skip your workout because you’re too sore from the previous day’s...

Cycle for your Health!

As a spin instructor and an avid outdoor cyclist I can’t help but love being on a bike.

It’s a great workout indoors providing a great sweat and burning hundreds of calories, and living in South Florida we have year round access to being able to cycle outside in nature. Cycling is not only a great workout, but is environmentally friendly and a great source of transportation providing better scenery than when in a car. For those of us who live in Coconut Grove we know it is a great place to bike just to get from here to there, to run errands, and to get to Pilates in the Grove. But we also have access to over 50 miles of dirt, paved, or gravel bike paths throughout Miami-Dade County. Visit Miami-Dade County’s Bike305 website to find interactive maps that you can use to explore these paths, as well as links to cycling groups and an extensive calendar of cycling events. If you’re thinking of using your bike not only for leisure but...

Healthy Eating on a Budget

I try to encourage my friends and family to eat healthy but I very often hear them say, “I’d like to eat healthier, but I just can’t afford it.” So, with that in mind, I created a list of my 5 favorite cheap and healthy go-to’s that can be used for breakfast, lunch, or dinner to prove it IS possible to eat healthfully on a budget.

1. Quinoa

- Quinoa has recently become very popular but there’s nothing new about this ancient food. Contrary to popular belief, quinoa is not a grain but a seed! When I tell people I eat mostly vegan they ask me, “but where do you get your protein!?” Plant foods can be a great source of protein but it is true that most plant foods are not complete proteins the way animal products are. The good news about quinoa is that it’s one of those plant based complete proteins. In addition, it’s also a great source of antioxidants, folate, and zinc. I love quinoa for...