During the holidays we perform a good amount of lifting, bending, twisting, pulling, pushing and reaching. We feel like Santa carrying around heavy bags, we dig out our favorite boxes of decorations, balance on our step stool as we rise up on our tippy toes to place our Christmas tree topper on the 7 foot tree, and hide gifts on the top shelf at the back of our closets. (Phew!)
Add in cooler weather temperatures, and we have a recipe for back pain and injury. How does Santa do this every season!? We’d like to think he prepares all year with Pilates exercises to strengthen his core and body... he definitely does.
Around 80 percent of Americans experience back pain at some point in their lives, making it one of the top causes of disability in the U.S. The good news is that back pain is preventable!
You guessed it, the answer to that aggravating pain is Pilates! We totally understand that you probably aren’t going to your Pilates class right before your make your holiday shopping and gift giving rounds, so we want to share with you an exercise that you can do on your own at home to increase your core strengthen and prevent back pain.
THE PILATES PLANK
Proper form is key. So let us break down your proper Pilates plank pain prevention plan. (Say that 10 times fast!) There are many things to think about when executing a plank. Here are a few points to focus on:
1) Lengthen your tailbone towards heels
2) Maintain lower body stability by planting your feet or knees hip width distance apart
3) Maintain upper body stability by placing your arms or elbows shoulder-width distance apart. (Shoulders over wrist with the elbows pointing out to the sides)
4) Engage your upper back muscles and imagine pushing the floor away. (Our director says, "puff up into your back.”)
5) Engage your core and quads
6) Create a plank with a nice, straight back, instead of one that sags (avoid dipping in your low back because that causes pain)
7) Most importantly BREATHE!
8) Hold your plank for 10 seconds and then work up to 1 minute.
Happy Holiday Planking!
Quick Note: Doing the exercises incorrectly can aggravate your back, so we encourage you to seek out a Pilates instructor. Looking for an instructor? Pilates at Nolte offers free intro Pilates sessions, so always feel free to make an appointment with us. Our certified instructors are happy to assist you on your health and wellness journey! Pilates instructors teach the Pilates Method which reiterates proper techniques to avoid the “holiday back pain blues.”
Inflammation is the body's natural response to the things like infection or tissue damage. Maybe after a hard workout you experience swollen, sore legs or when you're sick you notice swollen glands in your neck. These are perfectly normal reactions, but sometimes, you're body could experience too much inflammation causing muscle loss, weakness, aging, sluggishness and more.
There's plenty of ways to reduce inflammation, (including practicing Pilates) but one ingredient is known for it's anti-inflammatory effects - That ingredient is Turmeric. So when you're feeling swollen, take a second to wind down and enjoy a warm, Turmeric Latte.
’Tis the season to be thankful!
November is a great time to carve out some time for yourself and acknowledge all that you are grateful for. As we prepare for the holiday hustle and bustle, we encourage you to take a moment, close your eyes,
and remember all of your blessings.
#Thankful is the theme for the month!
Regardless of where you are in your life journey, there is always something to be
thankful for. Even if you have lost everything, you still have your life and the
powerful ability to show gratitude to yourself and the world by spreading love,
kindness and respect.
Feeling thankful can improve your overall health and create an overall optimistic
outlook and attitude from within. People that practice gratitude tend to develop
healthy habits including exercising and eating nutritiously. When we take a
moment to meditate on and count our blessings we can be taken over by a sense of
calm and relaxation, which further more improves our immune system and
decreases our blood pressure. The holiday season can be quite busy and stressful.
3 Ways to be a More Thankful Person
1. Thank yourself. Make sure you give yourself a “thank you” for being the
wonderful being that you are, all that you do and all that you plan to do.
Recognize the healthy living, exercise and eating habits you have developed in
your own life, such as attending Pilates class twice a week or giving yourself
enough time for rest each night.
2. Lend a hand and change your perspective. If you are having a hard time finding
something to feel thankful for, put yourself in the shoes of someone else and
show up for them. The world is filled with many misfortunes, yet actively
creating change in other people’s lives can stimulate a change within our own,
and can help us realize the moments which we are thankful for.
3. Keep a gratitude journal. A gratitude journal is a diary where you can jot down
all of the things that you are grateful for. Gratitude journals are all the craze
these days for a good reason. Practicing gratitude improves our mental,
emotional and physical health. This is a positive way to focus your attention on
the positive things in your life. On a rough day, you can look back through the
pages of your journal and relive the multitude of blessings in your life.
Everyone has a #THANKFUL story to tell...
Discover how sharing your positive #thankful moments can really begin to change our
world. Share your #thankful moments with your friends and family this holiday
season. Tell us what you are thankful for. Drop a comment. We can’t wait to hear your
Pilates at Nolte is #thankful for you. We're saying "thanks" to YOU on Friday, Nov. 23:
Our 9:30 a.m. Pilates Mat Sculpt class is COMPLIMENTARY! Bring your friends and
family members to realign, lengthen, strengthen and breathe as you prepare for all of
the season's indulgences. Our 9:30 a.m. Wednesday morning class before Thanksgiving
will be donation-based, benefitting the Food Bank at the Crisis Center of Johnson
County. Bring in five canned goods or $10 to participate and support our causes!
From TV commercials to social media trainers, there's a million ways for you to get your sweat on these days. With so many options, it's hard to know what will work for you and your body. We're here to make that choice a little easier! Here are our top five reasons to choose Pilates.
1. Alleviate Joint and Muscle Pain
Our exercises are all about moving with a purpose. Whether you're on the mat, at the barre, or on the reformer, we'll begin slowly by showing you how to perform each movement successfully. By learning the correct technique, our workouts will be effective, yet easy on your joints.
Our movements are also meant to lengthen your body, which will help with blood flow and delivering nutrients to your muscles. Bye, bye sore muscles!
2. Movement + Meditation
If you're looking for a way to escape the many stressors in life, Pilates is your answer. Throughout class you'll be focusing on the your breath, your body's movements, and how your breath and body can work together. Our instructors will keep you so engaged and focused on your technique you won't have the time to let your mind wander to your to-dos.
You'll find yourself refreshed and refocused following class, ready to take on the world!
3. It's For Everyone!
There are thousands of modifications for all Pilates exercises. Are you someone with little workout experience with some back pain? We've got a modification for that. Are you an elite athlete looking to up your core strength? We're here for you! No matter your experience, you'll be able to tailor the class to what you want to improve on.
Each and every person can benefit from building a stronger core and improving the body's alignment.
4. Muscles Without the Bulk
Like we mentioned above, we're all about lengthening your muscles. In other words, we're strengthening while we're stretching. We're really focusing on eccentric muscle contraction. This means that we're focusing on the release part of the movement - in other words, we use the resistance against gravity and slow, controlled movements.
5. Core. Core. Core.
It's something you hear about all the time, how important the core muscles are in fitness, athletics, and everyday life, but what exactly are the core muscles? The big three core muscle groups are the deep muscles of the back, abdomen, and pelvic floor. With strength in these muscles, we're able to improve our posture as our shoulders and neck are able to relax.
On a side note, you'll also have a flatter belly!
Welcome to our new and improved Pilates at Nolte website AND our first blog post! Our goal is to motivate, educate and assist you on your own individual health, wellness and fitness journey.
We are so pleased to announce that Pilates at Nolte is revitalized, revamped and refreshed! While remaining connected to our amazing Pilates community, we have been reinvigorated with a new direction, new instructors, new group class formats, new class times and new energy. Our revamping process included many changes, including a new director, creating a user friendly website, and a more involved social media presence.
Here, on our website, blog and on our social media, you'll find a range of topics and resources that touch on health, physical and spiritual wellness. Life, just like your wellness journey can be overwhelming and unpredictable. That being said, encouragement, motivation and inspiration are essential! We are here to celebrate the journey and connect our active community through many topics.
Join us right here, on our blog, as we share stories, provide you with recipes, videos, how-to's, workout calendars, challenges, and so much more! We'll cover a range of topics that will help you physically, mentally and spiritually.
For updates and more, follow @PilatesAtNolte on Instagram, Facebook and Twitter. You don't want to miss a thing!