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10/15/2026

Self-Massage with a Foam Roller: Hip Flexors & Hips

Placement makes a difference! Follow along for a supported hip-flexor stretch and figure-four stretch.

1/ Find your support
Press through your feet to lift your hips and position the roller beneath your sacrum—the broad bony area at the base of your spine, between your glutes. Keep it below your low back.

2/ Lengthen
Draw one knee toward your chest while keeping your pelvis neutral. Slowly slide the other leg long, keeping your heel in contact with the floor. Extend only as far as you can without arching your low back.

3/ Hold & breathe
Let the stretch stay gentle. Give yourself time to settle,

4/ Find your figure four
Slide the extended leg back in. Cross the opposite ankle over the thigh, then draw your legs toward your chest. If comfortable, use your elbow to gently guide the crossed knee away—without forcing.

5/ Pause, then switch
Hold and breathe. Take the top leg down to the floor to repeat the stretches on the second side.

Save this video for your next movement break. Keep every stretch comfortable and ease off it you feel pinching or pain.

Strong body. Calm mind. Balanced life.

Does Pilates count as strength training?Yes—it can. The next question is whether your practice provides enough challenge...
10/14/2026

Does Pilates count as strength training?

Yes—it can. The next question is whether your practice provides enough challenge for your body and your goals.

Pilates and weight training often work the same muscles, while changing the resistance, leverage and coordination required. And slow, controlled movement can recruit fast-twitch fibers when the demand is high enough.

What matters is how your practice progresses:
• Are you working against more resistance?
• Can you manage a greater range with control?
• Are you building the strength, endurance and power you need for everyday life?

Sometimes the next step is a Pilates progression. Sometimes it’s adding weights. Often, a combination serves you well.

In my new article, “Is Pilates Strength Training?”, I explore muscle fibers, progressive loading and how to build a practice that grows with you.

Read the full article at https://www.pilatesand.com/is-pilates-strength-training/

Strong body. Calm mind. Balanced life.

10/07/2026

Self-Massage with a Foam Roller: Calf Muscles

Next in the series—give your calves some attention with slow, controlled rolling.

1/ Find your starting position
Place a roller beneath your ankles with your heels extending over the far side. Point your toes up—think water skiing or getting off a chair lift.

2/ Adjust the pressure
Keep both legs on the roller or stack one foot over the other for added pressure.

3/ Roll your calves
Lengthen your legs, then bend them back in. Continue bending and straightening to gradually move the roller up your calves, stopping below the knee joints.

4/ Explore different angles
Gently turn your legs slightly inward and outward to get different parts of the calf muscles, then repeat the rolling movement.

5/ Switch sides
If you’ve stacked your feet, switch the top foot and give the other calf equal attention.

Move slowly, keep the pressure comfortable and stay off the ankle and knee joints. Ease off if it hurts.

Strong body. Calm mind. Balanced life.

Want to bring Pilates to your workplace—but not sure where to begin?Pilates & makes it simple to create a program shaped...
10/06/2026

Want to bring Pilates to your workplace—but not sure where to begin?

Pilates & makes it simple to create a program shaped around your organization and the people taking part:

Tell us about your team and goals

Meet for a short consultation

Schedule the right sessions

Refine the program as your team participates

Classes can be tailored to different experience levels, physical needs and workplace objectives. We recommend starting with a series so participants have time to build familiarity, experience the mind-body benefits and create momentum together.

Whether you are planning an employee-wellbeing initiative, leadership retreat or recurring team program, we’ll help you find an approach that fits.

Learn how to get started:
https://www.pilatesand.com/how-to-schedule-corporate-pilates-classes-with-pilates/

10/03/2026

Self-Massage with a Foam Roller: Glutes & Outer Thigh

Next in the series—explore your glutes and the side of your thighs with slow movement and comfortable pressure.

1/ Roll your glute
Sit in the roller with your left hand behind you for support. Let your knees tip to the right to roll your left glute, staying off the joint.

2/ Roll your outer thigh
Turn onto your left side and extend your legs. Cross your right leg in front, placing that foot on the floor and lower onto your left forearm. Lift your hips to position the roller beneath the middle of your outer thigh.

Slowly roll between just above the knee and just below the hip, staying off both joints. Repeat on the other side.

The IT band is a strong band of connective tissue that helps stabilize your hip and knee. Rolling this area can feel sensitive—keep your supporting foot down to control the pressure. Stacking your legs adds pressure and is optional.

More pressure isn’t the goal. Ease off if it hurts.

Strong body. Calm mind. Balanced life.

You can be ambitious about where you’re going without asking yourself for maximum effort every day.Progress often begins...
10/01/2026

You can be ambitious about where you’re going without asking yourself for maximum effort every day.

Progress often begins with a step that fits your life now: one class, one walk, or one priority you can act on this week. Then pause and notice what helped, what felt too demanding, and what you’d change next time.

That’s the idea behind my new post, Progress Without Burnout: Start Where You Are. I write about choosing a challenge you can return to, letting action help build motivation, and making recovery part of the plan.

What’s one achievable step you could take this week?

Read the post: https://www.pilatesand.com/progress-without-burnout-start-where-you-are/

09/30/2026

Self-massage with a Foam Roller: Your Back & Neck

First in the series—a 2 1/2 minute practice to slow down, breathe and unwind.

1. Find your alignment. Position the roller across your back at the lower tips of your shoulder blades. Untuck your pelvis to create a long line from your hips to your shoulders.

2. Open your chest. Gently lean back over the roller, inhaling as you open and exhaling as you return.

3. Roller your upper back. Press into your feet to lift your hips. Slowly roll between the top of your shoulders and your lower ribs.

4. Relax your head and neck. Lower your hips and reposition the roller beneath your head. Turn your palms up and let your shoulders settle back. Your knees can rest together as you gently turn your head side to side.

5. Release your back. Hug your knees toward your chest and add a gentle rock from side to side.

6. Return to sitting. Press your legs into your hands to roll up.

Keep your movements slow and controlled. Follow along with the video.

Strong body. Calm mind. Balanced life.

Progress doesn’t come from constantly pushing to your limit. It comes from finding a pace that allows you to keep buildi...
09/29/2026

Progress doesn’t come from constantly pushing to your limit. It comes from finding a pace that allows you to keep building.

In the latest Pilates & newsletter, I explore:

Why action can come before motivation
How values, achievable goals and reflection support meaningful change
Why recovery is part of progress—not a break from it
How choosing the right level of challenge helps us build without burning out

These ideas are also shaping the winter Pilates & schedule. The most advanced class is not automatically the best class. The right class is the one that meets you where you are and helps you take the next sustainable step.

Start where you are. Take the next step. Reflect, recover and continue.

Read Progress Without Burnout: Start Where You Are: https://mailchi.mp/3f7c03992564/progress_without_burnout

Progress doesn’t always look like checking every box in a plan.Sometimes you try something, pay attention to how it feel...
09/26/2026

Progress doesn’t always look like checking every box in a plan.

Sometimes you try something, pay attention to how it feels, and realize the plan needs to change. That’s useful information, not a failure.

Whether you’re returning to movement, building strength, or finding a routine you can sustain, give yourself room to reflect and adjust. The next step can still be a step forward.

What’s one adjustment that helped you keep going?

09/24/2026

What’s in my studio—and is it worth it?

From small massage balls to medium Pilates balls and large stability balls, each has a different purpose: feedback, core connection, strength, stability, mobility and recovery.

Here’s how I use the.

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2827 Paradise Rd
Las Vegas, NV
89109

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