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It's Been Awhile

mindset movement props Jan 23, 2024

Hi there and welcome back to my blog! It's been a whirlwind of a time since my last post. Life's hectic pace meant I could only manage weekly video updates, but I'm thrilled to announce that I'm back to connect with you through my writing each week.

This year marks the beginning of an exhilarating adventure for me, and I'm eager to bring you along for every milestone. In 2024, I'm focusing on taking back my body, which has been overwhelmed by the challenging phase of peri-menopause, aging parents, a demanding day job, and a hectic family schedule.  Can you relate?

I'm determined and ready to regain control of me and my wellbeing - let's just say I've put "me" on the back-burner.  I've done exactly what I teach my clients not to do - but when you're in it, you. are. in. it.  And sometimes it's so murky, it's hard to see the way out.  But, I can see the light now. 

For most of my adult life, I've tried not to define my body by its size. However, recently,...

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Mind Your Body

movement Jun 03, 2021

How has your body been feeling lately, {{first_name}}? 

If you've been feeling stiff and achy, and maybe even a bit rundown, then today's video is for you.  It's the first video in a series I'm creating, all about "finding your body".

Sometimes we go through our days not even realizing where our body is in space.  We live on autopilot of slouched shoulders, grippy low backs, and pounding leg joints as we move around. When we repeat these poor postural habits and movement patterns all day long, only aggravating the stiffness, pain, and exhaustion.

This video series is intended to help you become more aware of how your body moves and communicates.  By the end of the series, my hope is to have you moving with more ease, strength, and power.

Unless you've been doing Pilates for a long time, you probably have some sleepy muscles in your body.  And the more they sleep, the weaker they get (think deep inner hamstring muscles)- while your wide awake...

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The Pilates Roll Over

movement Nov 18, 2020

Have you ever tried to do the Pilates Roll Over and thought, I never want to do this again?  

The roll-over is a pose that many of my students are hesitant to do because it can be super painful if you do it incorrectly.

In this video, I'll breakdown the roll-over so you can learn how to properly support your body from your mid-back and core and not rely on your joints collapsing over you. (Ouch!)

If you have any neck issues, I provide some modifications you can do instead!

And once again, thank you for being part of the BTC community.

xoGretchen

 

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Pilates Imperfect

movement May 13, 2020

#pilatesimperfect is the community hashtag I use on Instagram. (Come follow me @balancedtothecore.)  I use it as a reminder to be softer with myself.  To have more grace.  To not be so critical.

It was about 5 years ago when I filmed my first Pilates workout.  All I can say is ”ugh”.  I was completely caught off guard.  In my mind and body, I felt like a gazelle, strong and graceful, supple and fierce.  But oh man, the camera caught something completely different.  In my body I felt aligned and beautiful, but when I saw myself on the screen, I wasn’t even close to looking how I felt.  To say I was disappointed, would be an understatement.  I was deflated.  So deflated that I stopped filming videos.  Hence, a two year hiatus from starting my dream online business.  

Years later, I tried filming again.  (My dream was too big to put on the back-burner).  I decided that this time around, I...

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Does Soreness Mean it Was a Good Workout?

movement May 06, 2020

With our favorite gyms and studios closed for the time being, we all have been looking to "at-home workouts" to fill the void.  I thought it would be a good time to help you monitor what an effective workout really means.

For many people, their indicator is “soreness”, but I want you to try to steer clear from that right now, because there’s too many factors involved with that ides such as -

  • How predisposed you are to getting sore?
  • How intensely did you move?
  • How frequently did you do the same movement?
  • What was your activity level before?
  • Did you overuse the muscles which can eventually lead to injury?

As you get stronger, you may develop sore muscles, but this is no indication of whether the workout was “good” or not. 

As an instructor, I like to tell my students to consider me as their guide.  I can suggest where to go with an exercise or workout, I can coach and inspire, but I am not the reason for their effective OR ineffective...

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Your Power is in the Pelvis

movement Apr 08, 2020

If you’ve ever taken a Pilates class, then you’ve probably heard the term “neutral pelvis”.  It’s a term many contemporary teachers use, but Joseph Pilates didn’t actually use the term when he taught his students, he would just sort of push them into place and make them feel it in their body.  

Once his students felt that incredible stability in their body, they never forgot the feeling.  It feels superhero like!  It’s the most shock absorbing position for the body. Meaning, when you have a neutral pelvis, you’re in the strongest and most aligned position so the rest of your body is free to move without overworking, and all of the support comes from your center.  

The pelvis is the center of your body.  It includes your hip bones and your pubic bone, forming a triangle in the front and back of the body. 

 

The pelvis is home to the powerhouse or core, where the upper body...

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Repair, Realign, Relearn Your Body

movement Mar 10, 2020

I’ve had several conversations recently about back pain.  I did some research and did you know 80% of doctor visits are due to some sort of back pain?  80%!

In my experience as a Pilates instructor and working with hundreds (if not thousands) people in my 20 years of teaching, much of our back pain results from how we hold ourselves and how we move.  With our modern lifestyle, it’s imperative we learn how to control our body. Things like movement patterns, posture, and alignment need to be part of our daily awareness.

Currently, I’m sitting at Starbucks.  It’s packed with people at every table.  As I look around, there is NOT ONE person holding themselves in alignment!  There are teenagers, middle aged, and elderly people - no young kids - and EVERYONE is hunched forward, slouched, and sinking into their spines.  More than half of the customers are in front of a phone or computer, but even those not on a device are also...

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Age Proof Your Body

movement Feb 25, 2020

I’ve been in pain for months.  At least three months. Two weeks ago, when the pain was at its worst, I pulled out all stops.  I went to my tool belt and took my own advice. 

The pain was radiating down my arm and through my fingers.  It was constant and dull - with spurts of shooting intensity, that would wake me up several times a night.  Before doing anything drastic, I wanted to see if I could feel better with my tools.

I had already stopped writing and kept typing to a minimum, I outsourced a bunch of my editing so I wouldn’t be hunched over my computer for hours.  (On a positive note, it made me prioritize what I did spend time on.)  I made all the adjustments, but still...the PAIN…

Instead of searching and honing in on the actual pain, I re-evaluated “me”.  I went back to the basics.

  • Fuel my body with nutrients.
  • Move my body.
  • Rejuvenate with rest. 

Most importantly, I needed to...

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The Top Pilates Questions I Get Asked

movement Feb 18, 2020

Over the past 15 years or so, I’ve been asked a lot of questions about Pilates.  I thought it would be helpful to answer the most common in a blog post in order to help you with your own Pilates practice. OR maybe you're just starting out and want to know if Pilates is right for you.  The following FAQ’s will help!

What is Pilates?

Joseph Pilates created his body contrology system (later named Pilates) during World War One to help rehab the injured. 

Pilates is a full-body exercise system that uses a series of machines (apparatus), props, and exercises. It works the entire body, both the right/left sides and the front/back in unison, as well as the flexibility of the spine.  Pilates focuses primarily on what Joseph Pilates called the "powerhouse" or the group of muscles that begins two inches below the navel, goes two inches above the navel and then wraps completely around the front and back, like a corset. It also includes the...

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The Conscious Spine - Movement From the Inside Out

movement props Feb 11, 2020

Do you know that when most people get older, they also get shorter?

Over time gravity compresses the spine along with other organs, tissues, muscles, and bones.  The vertebrae grow closer and closer to each other, gradually causing nerve and spinal issues. But, it doesn’t have to be that way. When you know how to move your spine mindfully, gravity can actually be our friend.  Instead of compressing us over time, it can help us develop strength, flexibility, and suppleness to withstand a lifetime of movement.  

Our spine is living.  It’s not just a stack of bones in our skeletal system.  It is a living and moving part of us. I know for me, I always moved in a way to protect my spine.  Bracing my core in order to protect the "vulnerable and delicate" bones of my spine and back.

However, this idea is so far from the truth.  Our spine is one of the strongest, liveliest, and flexible parts of us.  It has the capability to...

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