Tag Archive for: Pilates

The Thought Behind a BoneSmart Burst

A year ago, a Burst subscriber sent me an email that struck a chord.   She said, “That was a great Burst! Such a simple little workout.”

I laughed because what she experienced as a simple eight-minute Burst actually took quite a bit of time and thought to create.  Choosing the right movements, putting them in the right order, making sure they’re bone-safe, effective, and accessible – all of that happens before the camera ever turns on.

Which is why I’ve always loved this quote from Joseph Pilates:

“A few well-designed movements, properly performed in a balanced sequence, are worth hours of sloppy calisthenics or forced contortion.”

He understood something that is still true today: good movement doesn’t happen by accident.

 

How I create a BoneSmart Burst

I spend time thinking about how to create sequences that are safe, effective, and meaningful for the bodies we live in today.   And yes—those bodies are aging. Every single one of us.     As a physical therapist, I approach each Burst with an evidence-based mindset.    I think about what areas of the body need attention and how to create a balanced sequence that supports strength, mobility, posture, and balance.

Some days, a Burst may focus on strength work with hand weights to help stimulate bone and build muscle.
Another day might draw inspiration from Tai Chi or Yoga, cultivating balance and coordination.
Other days, we might explore mobility work, resistance band stretching and strengthening, or posture-focused movement.

But no matter the theme, certain elements are always woven into the experience:

  • Breath
  • Posture
  • Alignment
  • Bone-safe movement strategies

These are the foundation of every BoneSmart Burst.

 

A Little “Behind the Scenes”

Here’s an example of how a Burst might come together.

Let’s say I’m designing a Burst focused on hip strength and balance, both essential for maintaining bone health and preventing falls.

I might start with a simple posture reset to bring awareness to alignment. From there, I might add a standing leg exercise with a resistance band to strengthen the hip stabilizers. Next, we might include a balance challenge that asks the body to react and stabilize.

Just a few movements. That’s it.

But they’re chosen intentionally so they build on each other and create a balanced sequence – exactly the kind of thoughtful design Joseph Pilates was talking about.

Why Mini-Workouts Actually Work

We live in an era of endless notifications, back-to-back meetings, and long stretches of sitting. Finding 45 minutes for a traditional workout isn’t always realistic.

That’s one of the reasons I started creating these Bursts.   Short bouts of movement—sometimes called exercise “snacks”—typically last just 5–15 minutes, but research shows they can still provide meaningful benefits.    These short bursts can lift your mood, boost energy, and help shake off that heavy, sluggish feeling that creeps in after sitting too long.

Research published by the BMJ Group suggests that brief bouts of physical activity can improve cardiorespiratory fitness. Studies in the journal Diabetes Care also show that breaking up long periods of sitting with short movement breaks can help lower blood sugar and insulin levels after meals.

In other words, these small movement breaks aren’t just “checking a box.” They act as a quick reset for your body – and your brain.

Why I Created BoneSmart Bursts

As a physical therapist, I’ve spent decades helping people move better and protect their bones as they age.    One thing I’ve learned is that consistency matters far more than perfection.    Many people think exercise only “counts” if it’s long, intense, or done at the gym. But that mindset can actually become a barrier.

BoneSmart Bursts grew out of the idea that movement should be approachable, doable, and sustainable—something you can weave into everyday life.   A few thoughtful minutes here and there can truly add up.

Small, Smart, and Intentional

That’s the philosophy behind BoneSmart Bursts.   They’re short by design – but they’re never random.   Each Burst is thoughtfully created to help you maintain bone strength, support healthy muscles, improve balance, and move with more confidence.   Just as Joseph Pilates believed, a few well-designed movements can go a long way.

Want to Give it a Try?

If you’re new to BoneSmart Bursts, start with a simple month-to-month subscription.    You can get a whole month for about the same price as a cup of coffee and a bagel.   No long commitment required—you can cancel anytime.

Just 5–12 minutes.
A little movement.
A big reset for your body.

You might be surprised how powerful those few minutes can be.

Not quite ready to subscribe?     Try one first.

Here’s a typical Burst, “Chair Break Reset,” as my gift to you.

Don’t have a core ball? Not a problem. Just use a towel rolled up like a sausage, secured with rubber bands, instead!

 

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Magic of the Core

What Is the Core, Really?

When most people hear “core,” they think abs. But the core is much more than a flat stomach or six-pack muscles.

Think of your core as a 3-dimensional cylinder of support that surrounds and protects your spine.

This cylinder includes:

  • The abdominals in the front
    • Rectus abdominis (the outer abdominal muscles)
    • Transversus abdominis (the deepest abdominal layer—your natural corset)
    • Internal and external obliques (the muscles that create your waistline and control rotation)
  • The muscles in the back
    • Multifidus (small but powerful stabilizers between each vertebra)
    • Erector spinae (muscles that help support upright posture)
  • The diaphragm on top
    • Your primary breathing muscle, which plays a key role in core pressure and stability
  • The pelvic floor on the bottom
    • A supportive hammock of muscles that helps manage pressure, balance, and control

These muscles don’t work in isolation. They work in concert, creating internal support so your arms and legs can move freely and efficiently.

In simple terms:

Your limbs create movement. Your core controls it.

Why This Matters as We Age

As we age, the body naturally loses strength, coordination, and reaction time—especially in the deep stabilizing muscles of the core. When this support system weakens, the body compensates by gripping, overworking joints, or avoiding movement altogether.

That’s when we start to see:

  • Back and hip pain
  • Poor balance
  • Fear of falling
  • Reduced confidence in sports and daily activities

A study in the Journal of Aging and Physical Activity demonstrated that older adults who engaged in consistent training (specifically Pilates-style movements) saw positive long-term effects on balance and strength, effectively “buffering” them against age-related decline.

Pilates directly supports the “reactive balance” needed for hiking and skiing.  Pilates trains your brain and body to respond quickly to uneven terrain or icy slopes, making the difference between a “close call” and “a fall.” A strong core protects your spine from the sudden lateral lunges of pickleball and the high-torque rotation of a golf swing, thus preventing injuries.

Rather than bracing or gripping, we build responsive support – the kind that adjusts instantly when you step on uneven ground, change direction on the pickleball court, or rotate through a golf swing.

 

Core Strength = Freedom

A strong, integrated core:

  • Unloads stress from the spine and joints
  • Improves balance and reaction time
  • Protects against sudden, unpredictable movements
  • Extends your Active Life Expectancy

This is why research consistently shows that Pilates improves balance, reduces falls, and helps adults over 60 continue doing what they love for longer.

Increased core strength also extends our Active Life Expectancy. Injury is the #1 reason older adults stop playing sports like hiking, pickleball, golf, and skiing. A study in the Archives of Physical Medicine and Rehabilitation concluded that Pilates is a promising way to improve balance and lower the risk of falls in adults over age 60, and a study in the Journal of Gerontology found that core stability is the strongest predictor of a long-term “playing life”.

I believe I have a strong, functional core, and you can too.  And it has nothing to do with a flat belly (thankfully). My core shows up when I’m on autopilot: lifting Amazon boxes, moving furniture, sliding my carry-on into the overhead bin without a second thought. It’s muscle memory I can trust because that’s what I’ve practiced relentlessly.

On a recent trip to Costa Rica, my body was simply adventure-ready. I didn’t hesitate to zipline, white-water raft, or hike uneven volcanic terrain. When fun opportunities appeared, my answer was an unequivocal yes. To me, that’s the real measure of core strength.

Core-Centric Classes Offered

In addition to private and semi-private studio sessions, a clear core-centric focus runs through the following virtual group classes:

  • Superpowers
  • Core & Restore
  • Active Aging Bootie Barre
  • Signature BoneSmart: Standing Strong

These classes are available Live Online  or on demand through my BoneSmart Virtual Movement Library.

Remember, the goal isn’t rigidity.
The goal is support that moves with you.

 

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Muscle Matters

For many of us, getting older isn’t easy. We persevere through stiffness, aches, and pains.

The good news is we don’t have to accept these “inconveniences” of age as inevitable.

The key, my friends, is lean muscle mass.  According to Dr. Allen Mishra, an orthopedic surgeon at Stanford, “muscles are modifiable until the day you die.” And there’s recent research to back this up.

Orthopedic surgeon Dr. Vonda Wright notes that “we do not have to be the victims of the passage of time; we don’t have to go down a slippery slope from vitality to frailty and do nothing about it.”  She states that the number one thing that can save our lives is our lean muscle mass.

Muscles play a crucial role in aging and longevity due to their impact on overall health, mobility, and metabolic function. Here are several reasons why muscle matters for aging and longevity:

 

  • Metabolism and Weight Management: Muscle tissue is more metabolically active than fat tissue, which burns more calories even at rest. As people age, they tend to lose muscle mass, which can decrease basal metabolic rate. This makes it easier to gain weight and harder to maintain a healthy weight, which in turn can increase the risk of various health conditions such as obesity, type 2 diabetes, and cardiovascular diseases. Preserving muscle mass through exercise and a balanced diet can help mitigate these risks.

 

  • Bone Health is a subject I’m passionate about: Muscles are connected to bones through tendons, and when muscles contract, they exert force on bones, which in turn helps to stimulate bone growth. This is crucial, especially for women who are at a higher risk of osteoporosis, a condition where bones become weak and brittle. According to the National Institute of Health (NIH), one in two women over 50 will experience an osteoporosis-related fracture in their lifetime. Engaging in weight-bearing exercises and resistance training can improve bone density and reduce the risk of fractures as people age. And don’t forget impact exercises to “surprise the bones,” which, according to Wolf’s law, stimulates bone growth. If you do have osteopenia or osteoporosis, make sure to find a trainer or physical therapist who has special certification for working with osteoporosis. There are clear guidelines that need to be followed to keep you safe.

 

  • Leg Power Predicts Brain PowerAccording to a UK study by Steves et al 2015, evidence showed that the stronger the legs were, the less risk of dementia and the greater the gray matter in the brain. For those concerned about cognitive decline, this is an actionable step you can take. Strengthen those legs.

 

  • Balance and Fall Prevention: Strong muscles, particularly those in the legs and core, are essential for balance and stability. Falls are a significant concern for older adults, as they can lead to serious injuries such as hip fractures. Having good muscle strength and
    balance reduces the risk of falls and enhances the ability to recover from a loss of balance. Also, don’t forget that having strong arm and shoulder muscles and a strong core can help you avoid a fracture by “catching yourself” before your hips or knees hit the ground.

 

  • Functional Independence: Maintaining muscle mass and strength is directly linked to the ability to perform daily tasks
    independently. This includes activities such as walking, climbing stairs, carrying groceries, and getting up from a chair. As people age, the loss of muscle mass (sarcopenia) can impair these functional abilities, leading to a loss of independence. Regular strength training and exercise can help preserve muscle function and independence.

 

  • Hormone Regulation: We often perceive muscle as something that helps keep us strong or helps us move.  What we might not realize is that muscle also serves as an endocrine-like organ. When muscles contract, they release these molecules called myokines.  Myokines have positive effects on your Metabolic system, Cardiovascular system, Immune system and your Mental function.  Brain-derived neurotrophic factor (BDNF) protects your brain and supports neuroplasticity essential for learning and memory. A 2023 study by Abou Sawan et al showed evidence that “increasing physical activity can affect cognitive function in older adults.”

 

  • Inflammatory Response: Chronic low-grade inflammation is a common feature of aging and is associated with various age-related diseases, including heart disease and Alzheimer’s. Regular exercise, especially resistance training, has been shown to have anti-inflammatory effects, which can contribute to better overall health and longevity.

 

  • Longevity and Quality of Life (QOL): Overall, maintaining muscle mass and strength is associated with a longer, healthier life. Studies have consistently shown that individuals with higher muscle mass tend to live longer and have a lower risk of age-related diseases. Additionally, having good muscle health improves the quality of life in older adults, allowing them to remain active, independent, and engaged in daily activities. If you don’t have the strength to take a walk, get into and out of your chair safely, or play with your grandkids, your quality of life plummets.

 

One of the key findings from the Okinawa Japan Blue Zone is that their environment naturally encouraged strengthening. For instance, a typical home has low-lying tables, and people sit on the floor. Centenarians rise up and down from the floor on average 30 times a day and, in the process, strengthen their hips, legs, and core and hone their balance. That’s a lot of squats and a lot of function!  Okinawan centenarians tend to their gardens most days. They weed, pull, dig, and squat for one to two hours a day. In contrast, falls are one of the top ten leading causes of death for older people in the US. They have weak hips and legs and poor balance because so many of them are sedentary, sitting in chairs and Lay Z Boys.

 

A few Commonsense Thoughts

We are not destined to go from vitality to frailty

Remember, your muscles are modifiable till the day you die.  Commit to continuous improvement to create the best version of yourself every day!  As Dr. Mishra suggests,  “Exercise relentlessly.”  Do resistance training daily.  He proposes you consider resistance training as necessary as brushing your teeth daily.

You don’t have to join a power-lifting club to maintain your muscle.  Just begin today to do some form of resistance training if you’re able. Work with a physical therapist or trainer to help you develop a customized strength training program regardless of your age. Dr. Mishra notes that the higher the weight, the more susceptible you might be to injury, like tearing a tendon. Instead, it’s more important to be consistent.

Here are some simple strength exercises you could begin today.

  • 💪 Biceps curls with hand weights that challenge you without strain. Emphasize slowing down the unfolding (eccentric phase) of the exercise. 8-10 reps

 

 

  • Triceps kickbacks with hand weights, emphasize slowing down the bending portion of the exercise. 8-10 reps

 

 

  • Resistance bands. 8-10 reps

 

 

  • Planks (start with hands and knees-lifting the knees just off the ground, spine straight) Hold 10-15 sec.

 

 

  • Chair Squats (sit-to-stand) Emphasize slowing the descent to the chair to build more control and strength. Start with five reps twice a day and build from there.

 

Muscles are not just about strength and appearance; they are vital for overall health, mobility, and longevity. To get optimal results, be consistent and take responsibility for showing up for yourself, even if you’re working with a trainer or PT.

One tip Dr. Mishra provided was this: even 8 minutes a day of strength training makes a difference!

If you’re short on time, the BoneSmart Burst™ subscription might be the answer. These 5 to 10-minute bone-safe workouts, designed by a physical therapist, are a great way to start your day or break up a day of too much sitting.  Participants say these bone-safe exercise bursts are “bite-sized enough to be doable with a busy schedule” and “the variety is great!”

In conclusion, to promote healthy aging and improve longevity, take agency for your own progress and modify your muscles with consistency and conviction.

 

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Invite Joy into Exercise

Exercise can feel like drudgery when you frame it as something you “have to do” rather than something you “get to do.”

As a movement educator and motivator, I’m always searching for ways to infuse joy into the classes I teach. Why? Because it makes it fun. If movement isn’t fun, why do it?  It should feel good and help change your outlook in some way.

The way I teach is informed by science and research. I’m particularly influenced by the research findings of Kelly McGonigal, a health psychologist and author of “The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage.”

Across cultures and ages, there are specific movements that both express and elicit joy. Think about hitting a goal, winning a race, or accomplishing something important to you. The universal physical sign for joy is arms thrown overhead in the air. This is seen with young and old, internationally, and even with blind people who’ve never visually seen that movement. It’s a universal physical manifestation of an emotion.

 

 

 

If we listen to music in a group, we might notice people swaying their arms overhead, often in unison, expressing joy and connection.

The feelings you derive from a class can have lasting positive effects. For instance, if you felt strong and capable during certain exercises when you encounter a challenge later in the day, you are already armed with the sense that you are strong enough to handle it. You’ve altered your outlook even outside of class. That’s a powerful way to use movement to foster a positive mental state.

 

Celebrate what you CAN Do!

Sometimes we become so focused on our limitations that we forget to celebrate what we CAN do! Maybe it’s just moving to your favorite music in a way that makes you smile. That’s an absolutely legitimate form of exercise, and you should incorporate whatever kind of movement brings you joy. Movement in any form should be viewed as a gift to celebrate.

Try these Incentives

Use one of these three ideas to feel good during movement: music, nature, and/or people.

Add some motivating music. According to McGonigal, music is a “powerful evoker of joy” and can help release endorphins and dopamine. Endorphins and dopamine are both chemicals in your body that make you happy, but they function in different ways. Endorphins relieve pain naturally. When they attach to your brain’s reward centers (opiate receptors), dopamine (a mood-boosting neurotransmitter) is then released. For example, endorphins will naturally help soothe a runner’s achy muscles.

 

 

“Green Exercise”, working out in nature has an immediate effect on mood and can help people feel calmer and happier, improving mental health.

 

 

 

 

Moving Together
As Barbara Streisand so eloquently sang, “People, people who need people, are the luckiest people in the world.”   As a former professional dancer, I felt firsthand the power I experienced dancing, moving, and even breathing as one in a group. The sensations and emotions you experience, whether they be strength, joy, or discovery, are amplified tenfold in a group setting.

 

 

I’ll never forget my first time back teaching in-person group classes toward the end of the pandemic. One of the participants came up to me with tears in her eyes after class. She shared how deeply moved she was by being able to exercise in connection with others again, breathing, laughing, and moving together. This revelation both surprised and touched her.

Track Progress In a Novel Way

Give your trackers a break for a bit. Maybe be a little less data-driven; find a word that best describes how you feel after a workout. Track that instead to support a mindset of joy.

During one of my recent Signature BoneSmart Pilates® Standing Strong classes that I teach, I asked the participants to note how they felt before class with just one word. Some of their words included: “discombobulated, vulnerable, stiff, tired, flustered, and exhausted.”

After an hour of moving together with beautiful music and supportive cues, they each shared a word describing how they felt. These descriptions included solid, confident, invigorated, hopeful, and free. The evolution that occurred with each individual is a testament to the transformative power of movement to elicit joy and optimism.

In Conclusion
The process of moving (even over Zoom) with a joyful mindset and perhaps some motivating music can be transformative and set you up to have a fantastic day!

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Exercising Safely in Hot Weather: A Guide for BoneSmarties Over 50

 

Depending on where you live the summer heat may be approaching or is already at its height. Staying active becomes a challenge, especially for people over 50. Exercising in hot weather requires additional precautions to ensure your safety.

My aim is to provide a comprehensive guide for my BoneSmarties over 50, offering tips and strategies for staying fit while minimizing the risk of heat-related illnesses.

 

 

 

 

 

 

  1. Stay Hydrated:     Hydration is crucial when exercising in hot weather, as your body loses water through perspiration. Older adults are more susceptible to dehydration due to decreased thirst sensation. To combat this, it’s essential to drink water before, during, and after physical activity. Avoid alcohol and caffeinated beverages, as they can contribute to dehydration. Carry a water bottle with you and sip regularly to maintain proper hydration levels.  Consider infusing your  water with electrolytes or swap out for a sports drink.  Electrolytes help you replenish minerals  lost through sweat. That’s why water alone is not enough if you’re exercising outdoors in the heat.

  2. Time Your Workouts:    When the sun is at its peak, typically between 10 a.m. and 4 p.m., the heat is most intense. It’s advisable to plan your workouts during the cooler parts of the day, such as early morning or late evening. This reduces exposure to extreme heat and minimizes the risk of heat exhaustion or heatstroke.
  3. Dress Appropriately:    Wearing the right clothing can make a significant difference in staying cool during exercise. Opt for lightweight, breathable fabrics that allow air circulation and aid in moisture-wicking. Loose-fitting clothing in light colors reflects sunlight and helps in maintaining a comfortable body temperature. Additionally, wearing a wide-brimmed hat and sunglasses protects against the sun’s harmful rays and reduces heat-related discomfort.
  4. Protect Your Skin:   Exercising outdoors increases exposure to harmful UV radiation. Individuals over 50 are particularly vulnerable to sunburn and skin damage. Choose a sunscreen with SPF 30 or higher with broad spectrum protection against UVA and UVB. Reapply sunscreen every two hours, or more frequently if sweating excessively. Seeking shade when possible or exercising under tree cover can provide additional protection from direct sunlight.

    You should always wear sunscreen when you go outside, but you should be even more diligent about it if you plan on being out during peak hours.

     

  5. Check the thermostat and your ceiling fans:  Most gyms/health clubs set their thermostats so the air conditioner runs often and keeps the humidity (and sweat) out of the air!    If you have your home A/C set to an economical setting, and you’re doing a high intensity class like HIIT – you may want to make sure your ceiling fans are on and lower your AC for the time it takes you to do a class.
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We’d like you to meet Amy!

Amy SmileyAmy Smiley, Age 62

TELL US A LITTLE ABOUT YOU

I spent most of my life in California, with a short stint in Sweden in the 1970s. My degrees are in Chemical Engineering and I worked in the biotech industry once I got out of graduate school. I loved working in such a new field at the time. As the family grew, I decided to quit my paid job and stay home with the children. As time went on I realized I needed a creative outlet and took up Plein air painting (with the same fantastic friend who introduced me to Teresa’s classes!). After my family and friends, I love the outdoors, science, gardening, and art.

WHEN DID YOU BEGIN SESSIONS WITH TERESA?

I started classes with Teresa in 2012 and have continued with them ever since. Teresa’s Pilates classes are a priority for me because of the physical and mental benefits they provide. I have celiac disease, which causes any number of inflammatory problems and Teresa’s classes are essential to my ability to manage those issues. When something has to fall off my plate it won’t be Teresa’s class!

 

WHAT MOVEMENT OR PRINCIPLE HAS HELPED YOU THE MOST?

I’d like to choose just one movement or body dynamic principle that I learned from Teresa that has helped me but there are too many!  From ribs down to soup bowl to lifting your toes…I am always learning something new, even ten years later.  I think, for myself, as I continue to become more body aware, I continue to learn in each class.  And, as new issues develop as the years march on, I discover new fixes for them.  Everything that I have learned from Teresa applies not only in class but in other activities and my daily movement.  Not to mention that Teresa is so gracious with her time whenever anyone has a question about alignment or movement difficulties.  She always takes time to answer any questions and I learn from my questions and those of others.  What a fantastic tool!

 

Amy Smiley Testimonial for Aging Strong Pilates

WHAT WERE THE EFFECTS OF THE PANDEMIC ON YOUR MOVEMENT PRACTICE?

At the beginning of the pandemic, I dropped the gym and in-person classes.  Although we stayed active, I really missed the benefit and connection of group exercise classes.  I worried about how well I would maintain mobility and strength without the motivation and guidance that Teresa provides.  When Teresa opened her remote classes I jumped right in and was so grateful! Now that some degree of normalcy is returning, having the option of in-person and virtual classes is even better than before.

I absolutely love the energy and camaraderie in the in-person classes.  They are a tonic for the soul.  I can’t think of a single class where I haven’t had a good laugh for one reason or another.  I missed that tremendously until in-person became available again.  But it’s also great to have access to the class online if I can’t make it in person and to have the videos afterward.

 

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Less is More – Receive Pilates benefits with ease!

Picture of Teresa's hybrid Pilates classIn Pilates, you’ll often gain optimal results from an exercise when you make your movements smaller rather than larger.  You’ll also gain more when you focus on the principles of Pilates: Concentration, Control, Centering, Breath, Precision, and Flow. It’s this attention to detail that makes Pilates a Mind-Body Practice.

As with most things in life, “less is more.”  We live in a world where we drink from coffee cups large enough to fill our gas tanks, we eat muffins capable of feeding a family of four, fast food orders are supersized, and Costco supplies us with enough peanut butter to last for years.

Bigger is not always better.

According to Cedric Bryant, chief science officer of the American Council on Exercise, “Thanks in part to the pandemic, many people’s exercise priorities have shifted from intense, calorie-burning workouts to activities that also foster a mind-body connection.”

Is Pilates as Good as Everyone Says?

The strength and flexibility workout is having a moment.

What can — and can’t — it do for us?     Enjoy this recent illuminating NYTimes article.

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The Do’s and Don’ts of Movement with Bone Loss

This workshop is for you if you’ve been diagnosed with osteopenia or osteoporosis or if you have healthy bones and want to keep them that way! In this 90 minute session you will discover how to move safely with bone loss.   You’ll learn to find your ideal posture, how to lift safely, what exercises help with hip and spine bone strength, and how to avoid fractures.

I’ll share my easy to remember BoneSmart ABC’s for bone health, which will be the foundation for you to live a  bone healthy life.

Bonus:

Along with the workshop, you’ll get free access to my Private Forum on the BoneSmart Pilates website.  You can ask any exercise-related questions that you have on the forum. Your password will be emailed to you when you register.

This workshop is presented by Teresa Maldonado Marchok, licensed PT, nationally certified Pilates teacher, former professional dancer, ambassador for the national organization American Bone Health and creator of the award winning DVD series BoneSmart Pilates®

This workshop is a great balance of research and information, along with exercise and practice. I highly recommend this workshop if you are 50+ whether you have osteoporosis or not. Brilliant!

– Linda A.

Purchase the workshop here!

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Tutorials for Booking Online BoneSmart Pilates Group Classes & Private Sessions

I want to thank you, my clients, for bearing with me as I’ve transitioned to a new online appointment scheduling system. After 2 decades of pen and paper documentation, I’ve finally taken the leap. There are the inevitable road bumps and you’ve been so patient during my learning curve. I anticipate more hiccups and ask for your patience as we charter this new territory together.

Below are 3 separate video tutorials I’ve created to help you navigate the new system. Each video is dedicated to the type of class you’re interested in whether it be New Client Welcome packages, Group Classes, or Private Sessions.  I hope you find them helpful but as always, I’m only a quick email away to lend a helping hand!

Step by Step Tutorial for booking online virtual classes

This tutorial above targets orienting New Clients to the new online scheduling system, those of you who have never taken a class from me but are curious.  Perhaps you have one of my DVDs, like my teaching style, and want to try out a Zoom class.  There are some amazing Welcome Packages for newcomers and a Free Consultation to answer your questions and discuss your goals.

Need a gift idea? Welcome Packages can be purchased as Gift Certificates to print or share electronically ranging from $25-$50, They make an exceptional gift of health for a friend or loved one. Details in this video. Single group class certificates are also available for $20 and a 3 pack of Express Private Sessions are available for $175

 

 

 

Follow along as I guide you in the steps to purchase/register for Virtual Group classes on my new online scheduling platform at  bonesmartpilates.as.me

This is for those who are taking group classes with me and need a little extra guidance to navigate this appointment software. This is also appropriate for those of you new to my group classes and who are ready to commit to an active aging class.

 

Online Scheduling for Private Clients of BoneSmart Pilates

Need a little help booking your Private Appointment? Follow me above in this step by step tutorial on how to purchase and book private appts with my new online scheduling system located at BoneSmartPilates.as.me

 

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Extend Yourself! Spine Tuning Virtual Workshop

 

Do you ever wonder how the hunchback of Notre Dame got his hump? And do you worry that you are heading toward the same fate?  If you spend too much of your time sitting, driving, doing computer work and/or texting, you just might be. Or, if you’re a breast cancer survivor experiencing surgical tissue tightness across the front of your shoulders, you might collapse your chest in subconscious protective posturing.

These activities all promote a forward flexed spine which can restrict our mobility, impair our balance and breathing, and cause all kinds of problems we don’t want to deal with—including the dreaded hump!

How often do you extend (bend backward)? Unless you change lightbulbs for a profession, I bet not very often. Extension is especially crucial for those with osteopenia or osteopososis-a silent disease of low bone density.  Decreased bone density can lead to a forward flexed spine due to common undiagnosed spine compression fractures.

Extension exercises will help to decrease that forward curve inclination. Those with decreased bone density are more susceptible to fractures, especially from falls. Upright posture is associated with decreased falls and studies show extension exercises build stronger bones in the spine. Added bonus, extending the spine just feels great!

In this workshop, discover the secrets of spine extension exercises to

  • Improve your posture and prevent falls
  • Build bone in your spine
  • Promote healthy aging to continue to do what you love

Learn how to do spine extension correctly, avoiding common pitfalls.  Experience simple extension exercises in multiple body positions, to unleash your optimal posture and bone health throughout the day.

You’ll receive a printable follow-along guide that you can also reference afterward to remind yourself of all the things you’ll learn in the workshop.

Extend Yourself!

PURCHASE HERE

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