Have you ever contemplated getting studio Pilates equipment for your home workouts?

What if I told you that you may already own something that lends itself wonderfully to Pilates work? This month I’ll share with you a Pilates workout that I designed to be performed on…an Ottoman!

Perhaps you don’t have the money or inclination to purchase big Pilates equipment for home use. Well I’ve discovered to my delight that my padded ottoman is the perfect surface for so many Pilates exercises. Here’s a way to do some Aging Strong Pilates® in the comfort of your home and notch up the level.

The video below is my personal quick and dirty ~15 min workout that I do in my bedroom before or after a shower about 2-3x a week. I do it in my underwear for maximum skin to leather traction so I have good grip and don’t slide. Some of the exercises are extremely challenging so proceed with caution. They are safe but difficult, so listen to your body and proceed at a level and pace that matches where you are today.

At the end of this blog post I’ve included a full written list of the exercises so you can print it and repeat on your own with your choice of music.

Note: Your ottoman should not be on wheels or have a base that swivels.

My ottoman has a slope to it. Depending on the direction your lying on it, the slope can make a particular exercise easier or harder. If your ottoman is sloped, try and drape yourself on it in the same angle I do in the video. I demonstrate the exercises at the angle that facilitates each movement.

For example, for the beginning chest lift core series I’m positioned on my back with my buttocks on the low edge and the lower tips of my shoulder blades at the top of the slope. This is the easier orientation but you’ll see quickly that it is by no means “easy”. If your ottoman is level, that’s fine as long as it has nice padded edges so it doesn’t dig into you. If you choose not to do it in your underwear then add a shelf liner to the surface so you don’t slide.

This workout includes all ranges of motion, Flexion (just from Extension (back bending) to Neutral (straight line) so it’s safe for conditions where flexion is contraindicated) Rotation, Side Bending, and Extension. I incorporate wonderful stretches after working the muscles in all these planes of motion.

I have to admit this is one of my favorite routines. It’s a Bad A_ _ Core workout that energizes me and makes we feel worked in a short amount of time!

The planks are extremely challenging but if you have stiff feet or bunions that make it difficult to curl your toes under for planks on the floor, having your feet elevated makes that part actually easier since you don’t have to tuck your toes under. Remember, the more leg you have on the ottoman, the easier it will be, so position yourself wisely.

 

The two sections that I do face down (opposite arm and leg reach, swimming and swan) are great for strengthening the muscles that strengthen the hips and support good posture. Firing those upper back muscles has the added benefit of stimulating bone growth in the spine.

 

Here’s a full list of the exercises so you can repeat them on your own with your favorite music. Note that as you see in the video – you don’t have to do a lot of repetitions to make it count. If you want to get feedback from me on your technique, purchase a 30 minute online Skype session and I’ll ensure you’re moving safely and effectively!

Go slowly. Be Precise. Breathe. Have fun!

Ottoman Pilates Exercise List

On your Back (face up)

  • Big X Stretch
  • Chest Lift Series
    • Center
    • Oblique twisting toward the lifted tabletop leg
    • Advanced: knees lift, lift, lower, lower, alternating lead leg
  • Finish with Big X Stretch to lengthen the abdominals

On Your Belly

  • Opposite Arm leg reach (ottoman under pelvis and belly)
  • Swimming
  • Final extension hands interlaced reaching toward feet-rotating head as you breathe w/ease
  • Child’s pose/Rest position (knees open wide if you have osteoporosis or herniated discs)

Side Lying

  • Leg lifts (bottom foot on floor, top leg lifts and lowers) Waist positioned at middle of ottoman
  • Side Kick top leg, keep hips stacked vertically.    Shift body so hips at middle of ottoman
  • Hover body parallel to floor and hold (head in line with spine)
  • Top leg lifts and lowers
  • Side-Lying Stretch (shift yourself so it’s comfortable for you, grab top wrist with bottom hand)

Repeat above on the other side

Face Down

  • Planks (first with lower thigh and shin on ottoman) Hold position
  • Add pushups if desired
  • Walk further out so less leg on the ottoman-increased challenge
  • Side Plank (one on each side-move slowly and hold/breathe)

Face Down

  • Swan (begin with breasts/chest hanging over the front edge, hands on the floor, feet on floor against base of the wall) Activate core and legs then Inhale as  you rise, Exhale as you lower
  • Child pose/rest position

 

 

Do you know someone who seems to have 80 hobbies and are always looking for the next one? Maybe you’ve thought, “They must just have too much time on their hands.”  The truth is, they probably work hard at making time for hobbies. Learning a new skill offers a slew of mental, physical and social benefits for people in all walks of life. 

Whether you’re in school, in the middle of your career, living in your golden years, recovering from substance abuse or anywhere in between, finding a good hobby can keep you healthy and enjoying life. Here are five mentally engaging hobbies that can be learned online or with a group of friends.

Learn an instrument

One skill that is good for the mind and helps people express their thoughts and feelings is playing a musical instrument. It can also increase your capacity for memory, strengthen your dexterity and coordination, lift your mood, and boost your self-confidence. Furthermore, developing musical comprehension can improve your communication skills, and playing in a group can strengthen your interpersonal skills. A lot goes into choosing the right instrument, so do your research and pick one that interests you and fits your personality. 

Read

Besides the entertainment aspects, reading is beneficial for people of all ages. Along with being a critical part of child development, reading a variety of topics and genres is an effective way of gaining general knowledge and expanding your vocabulary. It has also been proven to reduce stress and improve cognitive function by boosting memory, concentration and focus, as well as strengthening analytical thinking and problem-solving skills. Reading a traditional book promotes healthy sleep. For those who are interested in writing, reading also helps you become a better writer. 

Write

Similar to reading, writing is beneficial for any age, whether it’s done traditionally or digitally. It engages and stimulates your brain, sharpens your focus and provides an outlet for creatively expressing unresolved thoughts and feelings. Writing can even slow down the aging process, calm the nerves, and ease anxiety and depression symptoms. Additionally, there is a plethora of different forms and subjects to write about, so there’s something for everyone. If you’re looking for a good excuse to unplug from our tech-driven world, opt for writing some of your material by hand

Dance

If you’re looking for a hobby that’s more kinetic in nature, dance may be the one for you. Some of the many benefits include improved mood, positive self-image, increased energy and more neural connections, a big plus as we age! 

There are many ways to increase your skill in dance, whether by taking a class or just dancing to music in your living room. For the former, active agers may have access to dance classes if they’re signed up for a qualifying Medicare Advantage plan. SilverSneakers, a program specializing in senior-focused fitness activities, is included in many Medicare Advantage plans offered by health insurance companies like Humana. Your local YMCA is a valuable resource for Zumba and other movement-oriented activities. The Y offers programs for people of all ages and abilities and always has something fun for those ready to take up a new fitness-focused hobby. 

Volunteer

While volunteering is a great way for retirees to stay physically, mentally and socially active, it has just as many benefits for people in other age groups. Volunteering at a nonprofit (e.g., food pantry, animal shelter, church, museum, etc.) is a great opportunity to step out of the stresses of your personal life and help others. It can also be a base for socializing and building new friendships, enhancing school and college experience, providing better job opportunities, and reducing the risk of Alzheimer’s while helping you age gracefully.  

Keeping your mind engaged is not only helpful, but it’s also essential for anyone who wants to live a long and healthy life. Reading, writing, playing an instrument, dancing and volunteering are all mentally challenging activities that are worth trying, no matter your age or life circumstances. Whether you opt for local classes or go online for free tutorials, find a hobby to make a lasting difference in your quality of life.

Photo Credit: Unsplash  

Cheryl Conklin

www.wellnesscentral.info

We all have our postural faults, especially if we lose focus. Mine is rib flaring, that tendency to jut the bottom ribs forward in a faulty attempt to open the chest or lengthen the body. This often results in excess back tension and pain.

With mindfulness and an awareness of this tendency, I can better control this common error and so can you!

The secret is, no surprise, “connection”.  I like to use the image of 2 vertical bungee cords connecting my front bottom ribs with my pelvis.  Watch the video to test if you’re a rib flarer and learn 2 exercises to help fix it.

Many people have expressed an interest in learning more about my recent travels this month to New Zealand. Since it was such a unique experience, I’m happy to share with you the deep gratitude that I have both for the beauty of that country and for the opportunity to share this adventure with my husband, daughter and my son who is in the middle of a gap year and headed to college in the fall. Here are the trip highs and one low.


Cruise on the Milford Sound with my husband and children

Moments that stood out for me…

My son skydiving for the first time, and from 20,000 feet! Mind you this is a young man who is afraid of spiders yet he did this with calm assurance.  Blew me away.

Mother and baby dolphin by our boat

Seeing a momma and baby dolphin swimming side by side near our boat on my birthday.  The plan was to swim with the dolphins but if there’s a nursing mom in the pod, they restrict people from swimming with them so we don’t interfere with their feeding schedule.  I totally understood and was just grateful to experience their beauty and lively spirits from the boat.

Snorkeling was colorful and quite active as the guide cut up sea urchin for us to feed the fish. 

On the south island we had the opportunity to kayak to some secluded beaches in Abel Tasman National Park and I marveled at the architectural beauty of the sea carved caves, the unique sounds of the birds-unlike anything I’ve heard before, the ornate shells and even the startling beauty of a single red mushroom on our hike.

Getting stronger as I age?
Titanic Moment!

There was the stunning beauty of Milford Sound as our boat was surrounded on either side by high cliffs and waterfalls.  I even had a “Titanic moment”  with my husband on the ship as well as a dancer moment with legs going north and south. 

I can’t help it. It’s in my DNA

A high was whizzing down the world’s steepest tree to tree zip line through native beech forest in Queenstown. Unfortunately this was scaffolded with a low. Unbeknownst to us, the Christchurch massacre was simultaneously unfolding.

Homes throughout NZ had flags at half mast

The pain and sorrow in this region was palpable yet I marveled at the fact that this country in an astoundingly short time, just 6 days, managed to put in place an assault weapon ban.  I realize I’m treading on unstable ground with different people and their different points of view about this. The ban may not eliminate all such future tragedies but I believe to be true that it will indeed make a difference.

Franz Joseph Glacier

Enjoyed a hike with stunning views of Franz Joseph Glacier, colored blue because of the lack of air bubbles in the compressed snowpack. A low was seeing how much the glacier receded in the last decade due to global warming.

Franz Joseph Glacier Hot Springs

A soak in the local hot springs and a visit to see live Kiwi in a protected environment completed the day’s adventures. I love soft squishy stuffed wild animals and rationalized that I couldn’t buy a kiwi until I saw one live.

Maori traditional Haka dancer-Have you seen a tongue that long before?

The Haka! You may have heard of that?  It’s the native Maori male dance that is designed to intimidate opponents. We visited a live Maori village and as a dancer, I really appreciated the power of their forceful arm gestures, low to the ground stomping, wild bug-eyed, tongue thrusting facial expressions and thunderous chants. This unique dance underscores the power of movement, the power of dance. In fact, the All Blacks, the national NZ rugby team does the dance before every game. It’s also been performed across NZ in the wake of the Christchurch shootings as a symbol of unification in their time of grief.

Follow this link to learn what the Haka means and to see a video of how the Haka is performed.

Sheep, llama, and more sheep. I’ve never seen as many sheep farms as I have here. We visited the Agrodome in Rotorua, a farm that offered interactive experiences with the llama, sheep, sheep shearing demos and an informational tour. I loved getting right in there with these animals as did my kids.


Have you dug your own hot tub in the sand?  That’s exactly what we did on our last day in NZ at Hot Water Beach on the North Island.  At low tide you grab a shovel (rent from local merchants) dig a big hole and soak in natural geothermal hot springs with the ocean as your landscape. It’s quite a fun festive atmosphere as more and more people gather to dig their holes around you.

Digging a natural hot tub with hip hinging, spine sparing technique
Enjoying our hot tub at Hot Water Beach

I appreciated the thought behind this New Zealand crossing sign, displaying concern and responsibility for those who need just a little more time to cross the street.

This booth, seen in Kaiteriteri, on the south island of NZ. It seems you can have your asparagus with or without horse poo.

I’m happy to say that I began several days with some Pilates in my PJ’s using my core ball and resistance band and even did my “Counter series” from my first DVD on a terrace overlooking the sea.  This helped counteract the negative effects of prolonged plane and car rides.  I also made sure to use my spine sparing “hip hinging” technique whenever lifting something or in the photo above, when shoveling sand for our Hot Water Beach hot tub

Core ex with BoneSmart miniball
Counter series

Hip hinging rest position on the plane-actually found this worked!


It’s with gratitude that I’ve returned home safe, healthy and excited to continue sharing my BoneSmart Pilates method with you.

I hope you all make it a priority to take care of yourselves at home and also when traveling. Consistently doing just a few well chosen core exercises and stretches can make all the difference!

Penny Eckert

I have a passion for helping people to age strong. That goal can only go so far if there isn’t follow through by the participant during the hours and days that occur outside of class. Penny (Penelope) Eckert is a distinguished linguistics professor at Stanford where she first took a class with me over a decade ago, then later with private lessons at my Mountain View studio.

What impresses me most about Penny is her commitment to her health and her drive and determination to apply the principles and exercises we work on in class, into her daily routine. She’s one of the clients who I design home programs for who actually follows through and does them. Because of her tenacity, she’s overcome various physical obstacles and I’m proud to say she is a great example of someone who is aging strong.

The following is an interview with Penny.

What’s your line of work?
I’m a professor of Linguistics at Stanford University.

What inspired you to try Pilates? 
I was having back pain and I’d been reading about Pilates. Then I sat next to a woman on a plane who did Pilates and raved about it, so …. I signed up for a Pilates class at Stanford. My back pain was gone by the end of the quarter. Then I signed up for a class with Teresa and it was a revelation. Her classes were an amazing workout and her eagle eye made sure every move was precise. I swear she can see under my clothes. I’ve been addicted to Pilates with Teresa now for fourteen years.

What was an AHA moment you had in Pilates?
I think the biggest AHA moment was when I realized I was in charge of my body, and that I knew what to do at every moment to keep it strong. 

What are the most potent movement principles that you apply to your daily life?
The key to well-being is making sure my core feels strong before I leave the house in the morning, reminding myself to sit and stand tall and relaxed (the key to keeping my shoulders down and released) throughout the day, and striding rather than walking in little steps. 

Which is your most challenging exercise and why?
At the moment my most challenging exercise is your Standing Clocking exercise.  It’s challenging because I seem to have pretty lousy balance but I love it. But then … the Iliotibial band stretch is challenging because It hurts and I HATE it!

Which is your favorite exercise and why?
Since the classic hundreds is not safe for me to do anymore, I enjoy the modified standing hundreds because it warms me up and gets my core firing.  I also love just about anything on the reformer and TRX. 

What is your greatest physical challenge and how have you addressed it?
My back pain came from a messy spine, and I’ve had two spinal fusions since I began Pilates. My surgeon told me that the success of such surgeries depends on the patient’s preceding physical condition, and there’s no question that having a strong core has made all the difference for me. My recovery was fast and once the fusion was complete, I went back to Pilates rather than doing regular physical therapy. I’m six months out from my second surgery and my back feels amazingly strong. 

What improvements and benefits have you noticed during your life outside of class?
I feel much stronger, balanced, and centered. I stand and walk taller. I’m pain free.


“Creativity is Intelligence having Fun”   Albert Einstein


One of the greatest myths about creativity is that either you’ve got it or you don’t, no in between.

That’s just not true!

Each of us is capable of creative thought and action and everyone can learn to harness their own unique creativity.

Here’s 4 tips for accessing your creative mind

1. Take a Walk

The increased oxygen to your brain stimulates ideas and being with nature sparks creativity.  A 2014 study at nearby Stanford University demonstrated that people who walked as opposed to sitting still, were much more creative.

2. Take Time for Meditation and Reflection

This may take different forms for different people such as silent meditation, chanting, movement meditation like Yoga Nidra which is a deep relaxation technique of meditative consciousness that I just recently discovered. Sometimes I get lost in creative thought during long hot showers. I remember reading that Mozart would be at his creative best, with ideas flowing, when he was alone at night unable to sleep.

Choose the mode of meditation that resonates for you, that will allow you to free your mind and raise your consciousness to higher levels.  Like me, you may feel at times like your mind is an untamed horse that just won’t sit still. Be patient with yourself. Just like learning to play an instrument, it takes practice and repetition to be able to calm the restless mind and quiet that internal chatter.

3. Take your time and rethink your idea

Creativity is in a way, problem solving and creative thought results from rethinking the problem (or the choreography or ____________“fill in the blank” )

A group led by Keith Markman from Ohio University found that people could double their creativity by thinking about “what could have been”.

This speaks well for not procrastinating as it will open up the opportunity to reflect, shape and reshape your idea over time.

4.  Pursue interests that energize you

Do things that inspire you and give you natural energy.  Some tasks drain us while others fuel us.  We’re all biochemically unique individuals. Discover what lifts you up whether it’s gardening, cooking, taking an exercise class, glass making, playing with your kids or grandkids… Find a way to include those activities in your daily routine to boost your energy and nurture your creativity.

Have fun exploring your creative potential!

If your feet were on your face would you take better care of them? Our feet are a marvel of architecture, each one has 26 bones, 33 joints and over 100 muscles, tendons and ligaments.  We shove them into all manner of shoes, some narrow and unaccommodating, pound them endlessly and on occasion adorn them with nail polish. They need more than a pedicure! 
Our feet are what connects us to the earth when we stand.  I believe that when we have strong, malleable feet they become the foundation for a strong and stable body.  If our feet are weak, immobile or out of alignment, it can have adverse affects up the kinetic chain to our ankle, knee, hip and even spine.

You’re never too old to improve your foot health. Even if your feet are stiff now, studies show that your flexibility can be improved at any age. Give your feet a breather and walk barefoot in your home. Make daily outdoor walks a regular habit and include foot strengthening and flexibility exercises into your routine. All 3 of my DVD’s include standing and resistance band exercises that improve the strength of your feet and the malleability of your ankles.  

In my first DVD, BoneSmart Pilates: Exercise to Prevent or Reverse Osteoporosis, I introduce myofascial release of the feet using custom cut 1/2 tennis balls. The goal is to improve blood flow, circulation, resilience and to enhance proprioception (the body’s ability to tell the brain where your body is in space).  This is particularly helpful for improving balance and decreasing your risk of falls. The reason I use 1/2 tennis balls and not full tennis balls is two-fold.  The 1/2 tennis ball is pliable, has give, and will compress when you press your body weight on it making it tolerable for those with sensitive feet.  A full tennis ball, has less give and is more resistant to compression so it may feel more painful than using a 1/2 tennis ball.  The other important reason is that since it has a flat underside surface, it won’t roll and will not pose a trip hazard by slipping out from under your foot. That is a risk when working with a full small round ball.

BoneSmart Pilates AGING STRONG VOL I,  introduces you to the Myofascial release ball (affectionately referred to as the “purple pickle”). 

This prop kicks up the stimulation to your feet with a textured surface and an oval shape that molds to the longitudinal arch of your foot. We focus here on both a light, stimulatory massage and a deep kneading motion that heightens sensory awareness of the soles of your feet, shuttles blood back towards your heart and helps prevent conditions like plantar fasciitis. In addition, we introduce inversion and eversion of the forefoot, a gentle twisting motion, that is helpful for preventing ankle sprains and maintaining a resilient foot and ankle. 

Show your feet some love ❤️. Start your day this way and you’ll feel energized, connected and grounded!

 

 

Do you want to improve your general fitness and wellbeing?  One way to do that is to track how much you’re moving.  I have to admit I use a Fitbit day and night and love it!  Keep in mind these are not just for “athletes”.

Awareness is Key
I often say to my clients that awareness is the key to change. If you don’t know something is off, you won’t recognize a need for change.  When you start paying attention, you can more easily make changes in your lifestyle and behavior. For instance, I didn’t realize how few steps I was taking on a regular basis.  A Fitbit (or whatever wearable tracker you prefer) will give you measurable information that can inform and motivate you to make the changes that can have a positive impact on your health.

I happen to have a Fitbit Charge 2 and couldn’t be happier with the sleek design, easily interchangeable watch bands and the data it provides. (full transparency-I have no vested interest in this product-just sharing my experience.)

Steppin Out
I love that it tracks my steps.  I didn’t realize until I started using a Fitbit, how few steps I was taking on a regular basis.  It was a rude awakening but knowledge is power. If I’m working on the computer for too long, it will remind me before the hour is up, that I need x number of steps to complete 250 for the hour. Just that little reminder gets me off my butt and doing a quick chore that has me on my feet. I have to admit I enjoy the positive feedback of the cheering icon on my watch face as it acknowledges I hit that small goal.  Who doesn’t appreciate a little pat on the back from time to time?!  It is the motivator that also has me walking more in general and parking farther away from store entrances to get more steps. Reminder-don’t let trying to get your 10,000 steps in, take you away from your other fitness goals like strength training, flexibility, and balance training.  Steps are just one spoke on the fitness wheel.

Cardio
It also tracks how much cardiovascular work I do.  That is more difficult for me since I really don’t like to run but with a good brisk walk, hike, Zumba class or Bikram yoga class,  my tracker will tell me when I’ve hit the desired 30-minute minimum cardio mark.

Multimodal Sports Setting
I can easily select different exercise modalities like yoga, hiking, running etc to track my data.
Con: Unfortunately, though it has a Pilates setting, it doesn’t accurately track the benefit of mind-body exercise like Pilates and won’t reflect the benefit of mobility and balance work, but my body, how it feels, registers the benefit!  Con: It’s not waterproof (don’t swim with it). Pro: I have unknowingly worn it briefly in the shower and even plunged into the hot tub before noticing quickly. In both instances though, like the energizer bunny, it kept on ticking.

Resting Heart Rate
Resting heart rate (RHR)  is a reliable indicator of fitness and recovery. As we get older, our RHR tends to increase. To reduce the impact aging can have on your cardiovascular system, you can improve your health by exercising within your target heart rate zone to help lower your RHR.  Keep in mind that stress, sleep deprivation, and dehydration can all increase your resting heart rate.  RHR norms for the average adult is 60-100bpm and for 40-60bpm for a conditioned athlete.

Sleep Tracking
I find this really valuable to understand not only the quantity of my sleep but the quality as well. Sleep is when the restorative processes in our body happen. Without sufficient quality sleep, our weight, our health and our ability to focus are compromised. An added perk, I set a silent alarm on my watch and a gentle vibration wakes me up in the morning.

Charging
Hooking it up to my laptop USB port to charge via a provided dongle is quick and easy.   I’ve never had it go dead or run out of charge. It warns me well ahead of time and charges in a short amount of time.

Which Fitbit is right for you?  There are lots of styles of Fitbits with different bells and whistles. The Charge 2, which is middle of the road, seemed to fit what I wanted the best. A Charge 3 has since been released but I don’t feel a need to upgrade. Compare the different trackers side by side on the Fitbit.com website to pick the features most important to you. If you or someone you care about would benefit from healthy incentive by the data provided as well as the gentle reminders and celebratory fireworks, I’d encourage you to give it a try!  You’ve got nothing to lose and better health to gain.

Studies show that just 5 minutes of daily balance training will significantly reduce your risk of falls. Practice this unique exercise designed by Teresa Maldonado Marchok, licensed physical therapist and certified Pilates instructor.  Improve your bones, balance, strength and mental acuity!

I was excited to present my workshop, Aging Strong Pilates® to Pilates instructors from around the world at the annual Pilates Method Alliance (PMA) Conference last week in Las Vegas. This is THE big Pilates event for instructors worldwide. I’ve had the honor of presenting my work at this conference over the last 7 years AND I’ve also enjoyed the opportunity to learn from other colleagues in the field and share their insights and knowledge with my clients.

In this short video clip, I’m teaching Dennison Laterality Repatterning, also known as Cross Crawl from Brain Gym® which draws on movement patterns learned in early life. This sequence integrates right and left hemispheres of your brain as it improves neuroplasticity (building new neural connections which we now know occurs across our lifespan), coordination, posture, core strength, hip and leg strength, and balance! Give it a try both fast and slow. Performed slowly it mirrors the qualities of Tai Chi. Peter Wayne, an associate professor of medicine at the Harvard Medical School found that “across multiple studies, Tai chi appears to reduce the risk of falling by 20 to 45 percent and is considered one of the best exercises available for ambulatory older adults with balance concerns”.  For that reason,  I integrate this technique into all my Aging Strong Pilates classes.

For those reading this blog that attended my workshop, thank you for being so open, curious and engaged!  One question I received was why I use ½ tennis balls rather than a full round tennis ball, for the initial phase of myofascial release of the feet. Here’s my reasoning.  First, it’s more malleable and has more compressive give, which is helpful for those with sensitive feet or minimal fat pads on the balls of their feet, a common by-product of aging.  The second, and even more critical reason is that you could trip and fall on a round ball!  According to the National Council on Aging, people over 65 have a 25% risk of falling. For that reason, introducing a fall hazard like a round small ball would be a poor choice to have underfoot, particularly in a group class.

I welcome any questions you still might have that we didn’t get to. I’d also love to hear what components of the workshop resonated for you as a teacher and also what didn’t work. Please share below or email me.

For my dedicated clients/students at Stanford Univ, El Camino Hospital, private clients and BoneSmart Pilates® DVD users, I shared with the delegates the results of what you told me was important for you as an active ager in a Pilates class. The essential elements you shared included:

  • Safety (both physical and emotional)
  • Avoiding pain (use modifications, remain within pain-free ranges)
  • Humor
  • Music for the standing portion of class and for our closing meditation
  • Alignment corrections (it was important to you that you are seen and matter)
  • The use of vivid imagery
  • Branding: don’t ever call it a class for “seniors” or the “elderly” as that’s definitely an attendance deterrent.

Upon reading this, if there are other factors that you feel are important to be included in the survey results that are missing above, please comment below or email me. I’d love to know so I can include your input in future presentations.

Finally, I’ve had the opportunity to really explore for myself, what is at the core of my Aging Strong Pilates class, what makes it unique and why do I love teaching it so much? It hit me like a brick. Having a special needs daughter with autism has opened my eyes in wonderful ways, to the necessity of inclusion and connection and to the pure joy that comes with unselfconscious movement. I realize that my relationship with her is what informs really everything I do and who I am. It is at the core of my instructional focus on connection, acceptance, my integration of techniques that promote neuroplasticity, my use of inclusive circle formations for much of our standing work and at times, if I happen to have a small class, I even configure our mats like spokes on a wheel so we can all see and be connected with one another.

I’m blessed with my 19 y/o daughter who experiences life with unbounded childlike energy and joy. She is kind, does not understand the meaning of evil or a lie and is the essence of total innocence and love. Her existence makes the world a brighter place and the people she meets, kinder, better people. So I wanted to end with deep gratitude during this season of gratitude, for my special daughter Katelyn, my Thanksgiving gift, born on Thanksgiving Day, 1998.