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!



Aging Strong Pilates Volume 2 is at the printer right now and I’m so excited to make these workouts available to you!  This DVD is a brain body challenge with 2 efficient workouts ~ 25min each, for when you’re tight on time!  In addition to standing weight bearing exercise and core mat work, It includes a bone building stomping dance and a bonus posture coaching section. If you have all 3 of my DVDs, you’ll have a workout for every day of the week!  Pre-order by 8/19 and enter code FREESHIP to get Free Domestic Shipping!

Here’s a sneak peak into one of my Aging Strong Pilates Workshops.    I have conducted these workshops across the United States to ensure women are aware of the risks of osteoporosis and osteopenia, and to assist women in maintaining and regaining bone strength.     If you’d like more information about a Aging Strong Pilates workshop for your group or conference, please contact me.

 

This DVD, created by a physical therapist, addresses exercise that targets common areas of decline as we age. It moves a a faster pace than its precursor, “BoneSmart Pilates®: Exercise to Prevent or Reverse Osteoporosis”. It is a perfect gift for yourself or someone you know that wants to age with strength and grace. Though challenging, it is safe for those with special conditions as well as osteopenia or osteoporosis. Bonus Posture Segment demonstrates how to achieve ideal sitting posture with ease.

Here’s an easy way to get a massage at home!

What?    You don’t have any half tennis balls to use?   Here’s how to make them!

Our October Aging Strong Inspiration is Rozz.   Rozz came to me with very kyphotic posture and a desire to not follow in her mother’s mold. Her determination has paid off. Watch her 30 second video below.  Dramatic improvements have been made in her strength and postural mindfulness. Way to go Rozz!

 

Teresa Maldonado Marchok, physical therapist and certified Pilates instructor, shares BoneSmart Pilates® Healthy Supported Sitting Tips when you want to sit at the back of a chair.

 

 

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No matter your stage in life, keeping fit is essential to doing the things you love with ease, power and grace. In this class, you’ll increase body awareness and learn healthy functional movement strategies grounded in science. Expect improved posture, injury prevention, coordination, core strength, flexibility and balance with crossover benefits to your daily sports and activities. This class is appropriate for beginner to advanced intermediate levels. If you have low bone density, weight bearing exercises are incorporated and safe mat variations will be offered. 

View Video Preview of class Here

Please bring your own mat.  Various small props are used to enhance your movement experience. Also bring a resistance band and 9 inch inflatable ball if you have them. Balls are offered free of charge to new participants. Low allergy/low latex 5 ft resistance bands are available for purchase in class for $10. Free video links will be made available for participants to encourage consistency of practice. The instructor, Teresa Maldonado Marchok, is a licensed physical therapist, certified Pilates instructor, former professional dancer and ambassador for American Bone Health. She believes exercise should be challenging yet fun so bring a flexible mind, open heart and be prepared to laugh!  For more information email  teresa@pilateswithteresa.com.


To foster a safe, cohesive and consistent environment, drop in sessions are not permitted, however a trial class at no initial cost  
for newcomers is allowed if the class is not full already.