The holiday season is full of joy, indulgence, and… questionable fitness advice. Every year, misinformation runs rampant, with every trainer, health coach, and diet trying to carve out space in our brains for those January deals. I hate misleading marketing that uses shame and manipulation, so today, let’s take a journey with the “3 Ghosts…
Blog
Step Away From the Edge
why overstretching backfires There are two things that inspired this month’s post. Injured athletes are my bread and butter. While it’s easy to lump them into injury type (labral tears, herniated disks, knee stuff) or body parts (knees, backs, ankles, hips, shoulders), there’s a broader wider category system that I’ve been working in lately. What’s…
Is Pilates Strength Training?
One of the questions I get most often from friends, clients and Pilates newbies is: Does Pilates count as strength training? Ask a Cross Fit coach and they’ll say nope. No way. Most definitely not. Ask a Pilates Instructor and they’ll say yes. Absolutely. 100%. Have you even done Pilates? My floaty Pilates Instructor ex-Engineer…
Happy Birthday, Pilates Native!
Oct 11th marked Pilates Native’s official 5th bday! The story behind Pilates Native is one of luck and timing. Fifteen years ago, in a city far, far away…I was living in Houston, laid-off from my engineering job and wondering what to do. My friends at Spine and Sports Therapy were hiring, and brought me on as their…
So What is Pilates Anyway?
“Contrology is complete coordination of body, mind and spirit.” -Joseph Pilates The majority of my clients are brand new to Pilates and are usually starting out on their journey because their doctor, Physical Therapist, trainer or massage therapist recommended it for a specific injury or as part of their rehab process. It’s not uncommon for…
6 Great Reasons to enroll in Instructor Training w/ Pilates Native & Pilates Plus
Instructor training is live and ready to go! If you’ve been thinking about instructor training or know someone who is, Pilates Native & Pilates Plus are proud to offer the PhysicalMind certification in Mat, Equipment and Comprehensive training. Here are 6 great reasons to train with us: 1) We only do private or small group…
The Pilates Native Client Journey
So what exactly am I doing here? A few years ago, a client walked in and said “So what exactly am I doing here?” That was such a great question! We pulled out the Initial Assessment and discussed where they’d been at the time of IA and where they were currently. I am so grateful…
Pilates vs The World
Trends in the fitness world move as quickly as fast fashion. Prancercising, hula hooping, kangaroo jumping, flash mobs, and pounding have all had their moment. Even the traditional fitness mainstays, running, strength training, cycling and swimming, have had their fads and fusions. Whether it’s Tabata, HIIT, CrossFit, barefoot running, treadmill dancing, parkour, or aqua cycling, there’s always something new…
The Power of Correction Impulse
Hey there, what’s up, what’s going on, how are you? Last night at dance lessons, I asked Caleb, my instructor, if he could recommend some you tube videos, social media accounts or websites that I could check out to learn more about the technique he was teaching. In a dramatic and hilarious fit that could…
Happy Solstice, Happy Summer!
With the solstice on Friday, we are officially into summer and I am loving these long beautiful sun filled days. With a milestone birthday coming up next month, the concept of time has been on my mind a lot lately. The solstice feels like a natural shift in time, in energy and in the natural…
GMWC Bathroom Glow-up
Growing up, my Grandpa used to tell us that if we didn’t help, contribute or put in the hard work, we didn’t have the right to complain or criticize. If you wanted the right to complain or criticize, you had to earn it. Along with crazy weather, April has brought a lot of opportunities for…
The Intentional Pairing of Pilates and FST to Create “Corrective Experiences”
2024 Stretch to Win Case Study My fitness and bodywork career started 14 years ago at a Sports Chiro clinic in Houston that specialized in sports injuries. Every client who came to see me for Pilates or FST was either actively injured, recovering from an injury, or trying to prevent another injury. In addition to…
How I deal with a pain flare-up
Hey there, happy March! What a joyous thing to see so much more sun the last few weeks. I am so excited for the longer, warmer days. This newsletter comes to you fairly late in the month. March has been extremely dualistic, from long cold days and a month long pain flare-up of a…
Pilates & Weight Loss
Fitness on social media is like the Wild West and frequently calls to mind “The Good, The Bad and The Ugly”. Lately, my social feeds have been taken over by ads for “Wall Pilates”. These videos typically feature extremely lean and fit AI-generated women in barely-there sports bras and booty shorts demonstrating extremely suggestive…
What I Learned from a Year on Hard Mode
Leaving 2022, I was feeling fat, lost, alone, old and frumpy. For the first time in almost twenty years, my identity wasn’t tied in some way to engineering. I was at my heaviest non-pregnancy weight, managing food allergies felt like an endless losing game of whack-a-mole and the only peace was found at the studio….
Happy 4th Birthday Pilates Native!
Happy Birthday, Pilates Native! The story behind Pilates Native is one of luck and timing. Fourteen years ago, in a city far, far away…I was living in Houston, laid-off from my engineering job and wondering what to do. My friends at Spine and Sports Therapy were hiring, and brought me on as their Sports Therapist….
5 Books to Add to Your Summer Reading List
5 Books to Add to Your Summer Reading List Summer reading is the best. This month, I wanted to share my top 5 book recommendations for this year. These books are all related to movement in someway and either inspired, validated, created action or taught me something new. I hope you enjoy them as…
Good ol’ imposter syndrome
I’ve been running for over 25 years. In sleet, snow, mud, rain, hail, wind, heat advisories and alligator parks. I’ve run in joy…and in grief. In panic…and in celebration. In prayer…and in hope. I’ve run in love…and in anger. In solitude…and in community. In Alaska and Mexico and almost every state in between. I’ve run…
How do I safely increase my running, hiking or cycling mileage?
In this quick video, we’ll go over how you can safely increase your running, hiking or cycling mileage. This method is one of the best ways to help prevent injury while increasing training.
Why are my hamstrings always so tight?
In this quick video, I’ll explain why your hamstrings feel so tight all of the time, even if you stretch them all of the time.
What is Pilates?
In this 5 minute video, I’ll introduce you to Pilates, go over a super quick history of the practice and introduce you to the 9 basic principles of Pilates.
6 Things I’ve Learned from Taking Private Ballroom Dance Lessons
I’ve been dancing since I was four years old. Starting with the traditional Mexican Ballet Folklorico and moving through jazz, hip-hop, modern, swing, belly dancing, and even African dance and Danza Azteca, I danced everything except Ballet and Tap. I was on the dance team, the pep squad, the flag team and very briefly on…
What is Thai Yoga Bodywork?
What is Thai Yoga Bodywork? Thai Yoga Bodywork is frequently called Thai Massage, Thai Yoga or Thai Bodywork. It fuses assisted stretch, massage therapy and energy work into a single modality. Combining yoga influenced stretches with the physical pressure of massage, Thai Yoga Bodywork focuses on the energetic lines of Ayurveda and Chinese acupuncture….
2 Truths…and a Lie
2 Truths and a Lie “Two truths and a lie”, my college poetry professor announced. As part of a free write exercise, each of us needed to anonymously write down two truths and a lie on sticky notes, fold them up and place them in a basket in the middle of the table. Once the…
Pressure, Compensations & The Pelvic Floor
Pressure, Compensations and the Pelvic Floor As a Pilates instructor that specializes in sports injuries, I spend a lot of time explaining why we’re strengthening the obliques when the shoulder hurts. Or why we’re focused on balance when there’s back pain. Working with the pelvic floor and deep core with the “Restore Your Core” (RYC)…
The Power of Practice, Patience & Consistency
The Power of Practice, Patience & Consistency This week, I had the immense pleasure to watch three separate clients perform incredibly advanced Pilates moves without even breaking a sweat. The first, lifted beautifully, seemingly effortlessly into a graceful and strong teaser. The lack of gripping and tension in the muscles and face was notable….
“Your rates aren’t competitive!”
As I’m writing this newsletter, I’m listening to a training module for Pilates Instructors. In an excellent moment of universal synchronicity, the host is talking about all of the mental and emotional reactions we have when it comes to our rates. Whether it’s setting our rates, actually charging our rates, telling people our rates or…
January 13th- Quitter’s Day +SMART Goals
January 13th- Quitter’s Day The 2nd Friday in January is known as “Quitter’s Day”, as it’s the day we’re most likely to give up on our new year’s resolutions. This year’s Quitter’s Day has very aptly landed on Friday the 13th, a day known for it’s unusual association with bad luck. The most…
Giving Thanks for You! Happy November!
Giving thanks for you! Happy November, y’all! Before all of the holiday craziness starts up, I wanted to thank each of you for being a part of this journey. From my brother who let me set up a stretch table in the corner space of his kickboxing studio, to those three original Pilates clients who…
No pain. No Gain.
No pain, no gain. These words are on nearly every gym wall in the country. On t-shirts. Motivational posters. Popping out of every fitness instructor’s mouth when things get tough. No pain, no gain. But who equated pain with progress? Since the dawn of time, humans have pushed our bodies to their very edges. Pheidippides,…
Cheers to our first 3 years!
And just like that…it’s October!(and we’ve been open for 3 years!!!!) What is up? How is it going? How are you? This month’s newsletter will be short-n-sweet. I had a great post on Recovery started in my brain, but September was crazy pants and I’ve yet to put words to paper. And I can’t stop…
More on the 7 Types of Rest
The 7 Types of Rest and Why They Matter to Pilates Native We spent the month of August focusing on the 7 Types of Rest in the Pilates Native Facebook group. I gotta be honest, I had no idea there were 7 types. My research was pretty eye opening and really revealing as to why…
Special Announcement from Pilates Native! Practice Clients Needed for Instructor Training
We’ve started our Pilates Instructor Training program at Pilates Native and need practice clients to work with. We have 120 training hours that we need to fill and we’d love to work with as many real-life bodies as possible. If you’re interested, read on for how you can participate and get private Pilates sessions for…
The 7 Types of Rest and Why We Need Them
Physical Rest Physical rest is what we typically think of as rest. Sleeping, naps, stretching, yoga. The biggie for athletes or active folks to take note of is that one of the signs you need physical rest is increased muscle pain or soreness. If you’re tired and your athletic performance is suffering, you can’t solve…
The Power of NO
I said no! Last week, I went into Ulta for the first time ever. As I was checking out, the cashier asked for my phone number. When I declined politely, she asked if I’d like to sign up for a rewards account. I declined again. She sighed, made a face and proceeded to ring up…
5 Great Reasons to enroll in Instructor Training @ Pilates Native
Instructor training is live and ready to go! If you’ve been thinking about instructor training or know someone who is, Pilates Native is proud to offer Mat, Equipment and Comprehensive training. Here are 5 great reasons to train with Pilates Native: 1) We only do private or small group training. This is not a big…
FAQ’s on Monthly Subscriptions
Monthly subs are going great! I have a lot more time to spend in the studio w/ y’all now that there’s a lot less time required for admin duties. There have been a few commonly asked questions, so let’s dig in. 1) Are you still doing packages? Yes! To best meet the needs of all…
The Pilates Native Client Journey
So what exactly am I doing here? A few weeks ago, a client walked in an said “So what exactly am I doing here?” That was such a great question! We pulled out the Initial Assessment and discussed where they’d been at the time of IA and where they were currently. I am so grateful…
Pilates 101
Seeing as I am a Pilates instructor, we should probably learn about some Pilates around this joint. So let’s dig in. The majority of my clients are injured athletes. This is my wheelhouse and where the entire duration of my Pilates career has focused. This means that a lot of my clients are complete newbies…
The Method Behind the Madness…part 4
Unlocking the Body I tend to think of the body as a puzzle or a video game. With our Pilates practice, we’re unlocking levels as we go. If we don’t successfully unlock level 1, we can’t fully access level 2. Unlocking the Body with Muscle Memory If your IA or previous exercises have shown that…
The Method Behind the Madness…part 3
Cueing for Maximum Impact People always ask how a self proclaimed “ambivert” manages to run a Pilates studio and teach 20 hours a week. One of my favorite ways to exist in this space as an ambivert while also prioritizing client needs, is to utilize mindful cueing. What this means, is that instead of a…
The Method Behind the Madness…part 2
Mirror, mirror on the wall… Normally, when you walk into a gym, yoga or Pilates studio, there is usually one long wall with floor to ceiling mirrors. There are intentionally no mirrors in my studio. Developing Stronger Proprioception The first reason has to do with proprioception, or the body’s awareness of self in space. Proprioception…
The Method Behind the Madness
Why Pilates Native runs the way we do If you’ve been in any gym or studio of any kind, you’ve noticed that Pilates Native is operating far outside the fitness industry norm. We don’t offer group classes and we don’t focus on weight loss. We also follow the “Engage to Serve” method, meaning we focus…
Rejecting hustle culture
Running a business + honoring my own needs Good morning lovely people! Just a quick reminder that this is my week off from the studio. When I first started down this path as a Sports Therapist for a Chiro clinic, I was working 40 hours a week and seeing patients on 30 min intervals. It…
Taking your body on a stretch date
Stretching should feel good. Lemme say that again. STRETCHING SHOULD FEEL GOOD. None of that “no pain, no gain” bullshit. I’m serious, folks. When stretching, you want to aim for a pleasant tension. Any burning, stinging, ripping, tearing or pain while stretching is a sign that you’ve gone too far. So back it up (waaaaay up)…
Standing Postures: Flat Back
Have you heard that sitting is the next smoking?
Aside from medical causes, Flat Back posture can be linked to sitting in poor posture for extended periods of time.
Standing Posture: Kyphosis Lordosis
What do hunchback and shelf butt have in common?
They’re actually extreme variations found in today’s standing posture focus: The Kyphosis Lordosis Posture.
We can actually break this one down into 2 different pieces: Kyphosis (rounded upper back) and Lordosis (extremely curved lower back). You may have one or both of these components, which you’ll recognize by the rounded upper back or a protruding abdomen and glutes.
The Standing Postures
Today, we dive into standing postures. Tell me, do you recognize your side profile from this chart? Which posture most resembles your own? Did you know that you may be more prone to certain aches, pains and injuries based on your posture type? We’ll hit each one this week and talk about common muscle patterns…
What do the words “Good Posture” mean to you?
What do the words “good posture” mean to you? Do you immediately stand up rod straight with your shoulders back and suck the tummy in? Do you pull yourself upright out of your slinky chair position and sit still and tight? Do you imagine walking with books balanced perfectly on your head? Tell me what…
Intentional Rest
Today is the last day of my “intentional rest” from my business. Aside from some instagram posts, I didn’t allow myself to do anything business related for an entire week. (Not even a single trip to the studio to clean or organize or anything!) Tomorrow bright and early, it’s back to the studio! I am…
3 Common Things Impacting Your Posture
What are 3 common things we all do that directly impact our Posture? Today’s FB memory was one of my 1st ever videos and it was on….drumroll please …POSTURE! Definitely a great thing to share today!
Pillows & Neck Pain + How to choose the right pillow
Are you guys enjoying the February Posture as Self Love series so far? What have you learned? What little things have you changed? What else would you like to learn in relation to posture and daily activities? Surprisingly, one of the most common questions I get as a Pilates Instructor is “How do I pick…
Sleep Postures: The Yoga or Stretch Sleeper
When I first started out as a Sports Therapist, my clients were athletes struggling with sports injuries. One particular client still sticks out vividly. They’d done all of their doctor’s appointments, all of their PT sessions, showed up weekly for Sports Therapy and Pilates. They were physically active, used a standing desk and seemed to…
Sleep Postures: The Back Sleeper
Sleeping on your back is one of the best positions and can help with neck pain, back pain, knee pain, and back pain as well as spinal health and alignment.
Sleep Postures: Fetal Position
Are you a fetal position sleeper? 4/10 people sleep in fetal position with women twice as likely to sleep in this position than men. Similar to side sleeping, fetal position requires sleepers to roll onto one side. While side posture usually has legs long or with a slight bend, fetal position uses a “curling” or…
Sleep Postures: The Stomach Sleeper
Are you a stomach sleeper? As a former stomach sleeper, I know how comfortable this position can be. Unfortunately, stomach sleeping is one of the worst ways to spend your night. Aside from neck pain, tightness and irritation, stomach sleeping can also cause low back pain and sore muscles.
Sleep Postures
On average, we spend 8 hours a day sleeping. That means 1/3 of our day is spent in sleep postures. Similar to how you sit at your desk or your workout form, sleep postures can have a massive impact on your musculoskeletal system. Out of these 4 sleep positions, which is your go to? Which…
Sleep Postures: The Side Sleeper
The Things We Carry: How backpacks, purses, wallets and bags can impact posture
A heavy bag, backpack or purse worn on a single shoulder can negatively impact your posture and cause major pain! – Causes you to lean heavily to one side to counter balance the weight – Forces you to redistribute your body weight to account for a shift in center of gravity – Depresses and compresses…
February Focus: Posture as Self Love
Posture is one of the first things we notice about ourselves and others. How we sit, how we stand, how we walk, how we move; posture tells the story of who we are and where we’re from. It can even communicate how we feel.
This month, I’ll be focusing on POSTURE as a means of self-care and self-love. I’ll be posting tips, tricks and facts about posture all month long.
What do you want to know about posture?
Wallets & Sciatica
Who doesn’t love a fat wallet?!? But did you know that sitting on that wad of cash can actually cause sciatica? To prevent wallet-induced sciatica, remove your wallet anytime you’re sitting down, especially while driving or working long hours at a desk. If you prefer the security of your items in your pocket, a front…
How much does your bag weigh?
Awareness is half the battle. Today, I challenge you to weigh your bag, backpack or purse and see just how much you’re carrying. Pop into the comments and let me know! *tomorrow’s challenge: cleaning out the bag, bonus points for pics of the weirdest thing you find in your bag.
What’s in your bag?
Clean out day! No matter how big (or small) your bag is, today is a great day to clean out that work bag, gym bag, diaper bag, purse, or wallet. Your spine will thank you! What’s the weirdest thing you’ve been carrying around? I had a tape measure, three pairs of (clean) socks, and a…
Equity Sessions
Against all common and normal business advice, I offer half-price equity sessions on Sundays and Tuesdays.
Blue Monday
Blue Monday was technically last Monday. It’s the third Monday in January, typically the most depressing day of the year. I mean to send this note of encouragement to y’all last week, but I was in the midst of a Blue Monday depression spiral myself and missed sharing this with you. I spent the entire…
Trading Punishment for Kindness
Happy New Year! 3 Tips for Setting Kind Resolutions
Happy New Year! While we’re still dealing with many of the 2020 struggles, whether it’s lockdowns and covid restrictions, election woes, financial instability, remote school or any of the other struggles 2020 brought front and center, there’s just something about a new year that screams “fresh start!”. Marking the new year seemed so much more…
Happy December! Free CBD trial, Compassionate Colorado Donation and more!
Hey y’all! The holiday season is upon us and we are in the full swing of holiday traditions. I don’t know about you, but every email I’ve gotten the last two weeks has been asking me to purchase something. Instead of going with the usual holiday flow, this email isn’t about purchasing anything! Instead, I wanted to…
Happy Thanksgiving!
2 Big Announcements, Some Special offers, Holiday Gift Ideas and More! Giving thanks for the big work, laughter, moments of peace and the calm we share in the studio. From the bottom of my heart, thank you all so much for your support! This year has been quite the journey! This year I am very grateful for…
Rest and Play in a time of Stress and Chaos
Y’all, this has been the CRAZIEST year. We have literally pivoted and pivoted and pivoted again as this year has changed how we work, school, commute, shop, socialize and exist. It has been bananas. I started out writing a super long email about the benefits of a forced rest and how bodies are presenting so…
“Magic Spells” and Self Care
How are you guys? No, how are you *really*? As I’m writing, it’s a beautiful 75 degrees, the smoke has cleared, the sun is shining and the door has been propped open, letting a beautiful fall breeze dance around the studio. Looking out the window at the last of the summer blooms, the leaves changing…
Lessons from the Garden: What Sunflowers Taught Me About Strength, Stability and Flexibility
It was 90 degrees in Denver on Monday and snowing wildly on Tuesday and Wednesday. Our pollinator garden went from incredible summer project to disaster zone in less than 24 hours. To be honest, I almost cried on Tuesday when I got home from work and saw the destruction the snow had wreaked on our sunflowers. As…
New Location!
We’re joining the Green Mountain Wellness Center co-op! Pilates Native has moved! We can now be found at the Green Mountain Wellness Center, located at 13655 W Jewell Ave Lakewood CO 80228. The studio has its own entrance, so Mon-Fri, you are welcome to enter through either the main entrance or the studio entrance. On…
Pilates, Diversity and the mission behind Pilates Native
Hey friends. This June email is coming a little bit later than usual. To be perfectly honest, I didn’t want to send you another email full of meaningful words and no actions. As I read and listen and learn more about race, equality and equity, I’ve been profoundly drawn to reassess my own business model and find clarity on…
New Offerings: Outdoor Small Group Pilates Classes, Online Group Stretch/Pilates Classes!
Hey friends! I hope you’re enjoying this awesome warm weather and getting lots of vitamin d. 🙂 In light of the recent stay-at-home extensions by Jeffco and Denver, in-person sessions at the studio will be unavailable until those extensions are lifted. I am still offering Pilates and Stretch sessions over zoom, which has been a…
Pilates vs. Yoga. What’s the difference anyway?
Pilates & Weight Loss
Pain, pressure or fatigue? What’s really going on during your workout and should you really push through the pain?
Quick Tips for Choosing a Great Online Fitness Instructor
Online Pilates and Guided Stretch Classes, Tips for Disinfecting Your Own Equipment
Friends, I hope this email finds you safe and healthy. With the whole world going bananas right now, I wanted to check in and see how you are doing. You’ve probably received about a thousand emails the last week from every business you’ve ever interacted with, discussing cleaning protocols and business hours. Lucky for us,…
Pilates & Prevention
For the last decade, my career as a Welding Engineer has focused primarily on quality analysis and quality control (QA/QC). The majority of the equipment I encounter is pressurized and a failed weld could cause a lot of damage. My days are spent ensuring that any potential problems are flagged and resolved before the welder even strikes…
The Truth About Standing Balance and Why it Even Matters
Quick 5 Min Desk Stretch Routine
The Inside Scoop on Initial Assessments
The Importance of Rest and Recovery
5 Quick and Easy Tips for keeping your New Year’s Resolutions
Rebranding for 2020: Pilates Native
Happy New Year! I hope you’re settling in nicely to your normal life routines after all of the madness of the holidays. We were in Mississippi for a few days last week and I couldn’t be happier to be back in Denver, where the sun actually shines in winter! January is off with a bang. After a…
Stretch Therapy in 5 Mins
Introduction to Pilates Native
Hi everyone! In Jan 2019, I changed business names from Engineered Evolution to Pilates Native. Everything in this video is still applicable, just a new name. 🙂