• If Joseph Pilates were alive today what would you choose to work on in a private session with him?

I love Stomach Massage. Clients always hate it at first. But, as they start to become stroner, more aware of their bodies, and gain a better understanding of the Pilates principles, you can see it all start to click for them through this exercise. It is rewarding to watch clients go from dreading it or not feeling it's value and benefots, to really appreciating it and welcoming new variations.

•  What is your favorite Pilates exercise and why?

  I love Stomach Massage. Clients always hate it at first. But, as they start to become stronger, more aware of their bodies, and gain a better understanding of the Pilates principles, you can see it all start to click for them through this exercise. It is rewarding to watch clients go from dreading it or not feeling it’s value and benefits, to really appreciating it and welcoming new variations.

• What is your...

This year instead of making one big resolution I decided to have several mini-resolutions.

The first was a week of meditation:  5 minutes in the morning and 5 minutes in the evening. The number seems so small, yet it’s amazing how easy it can be to tell yourself that you don’t have time that day. Especially in the morning, I found myself rushing to get out the door to work and passing on my morning meditation. Imagine though for a moment how different your morning would be if instead of rushing out the door the second you finish getting ready with this mind set of ‘hurry, hurry’, you instead spent your last 5 minutes at home cultivating a calm and clear mind to carry throughout your day.

So why meditate in the first place? Meditation is not a new practice and has been around for centuries. There has been plenty of anecdotal support for this practice but more recently we now have the scientific evidence to back it up.  Meditation has been...

Alix is and always will be a Jersey Girl at heart. She left the Garden state to attend the University of Delaware where she graduated in 2006 with a BA in Biology and a BS in Exercises Physiology. She then moved to Boston, where she earned her Doctorate in Physical Therapy at MGH Institute of Health Professions in 2009.

After graduation Alix made her way down to sunny Miami. She specializes in Pilates-based rehabilitation for orthopedic and sports-related injuries as well as an experienced group instructor as well. She is a Polestar Pilates trained Pilates practitioner who is excited to share her love and knowledge of movement science with other people.

If Joseph Pilates were alive today what would you ask him to work on with you?

TEASER! What is your favorite and least favorite Pilates exercise?

Favorite exercise: standing leg series facing side and front because I just love working out my legs!

Least favorite: I don’t really have a “least...

It’s an awesome new song with great lyrics. Megan Trainor certainly isn’t lying when she says, “it’s all about that bass”, and I’m going to tell you why, from a Physical Therapy stand point, at least. Anyone who takes my Pilates classes knows that I LOVE teaching glute exercises – squats, lunges, bridges – anything to get that “bass” going! … and it’s not just because I live in Miami, where “basses” are… ahem… popular. The Glutes, all three of them, are wonderful, but not just because they fill up jeans.

These three muscles: the gluteus maximus, medius, and minimus, are pivotal in not only squatting and lunging, but in walking, standing from a seated posture, holding us upright, providing amazing stability to our hips and spine, standing on one leg and many more. The gluteus maximus, the largest of the three, attaches from the ilium (on the pelvis) and then into two...

STRESS – that inevitable part of life that can foil any day, week, or month!

With school quickly approaching, stress levels are likely to rise, which can really ruin a healthy lifestyle routine. Whether you have kids in school or not, I think the seven steps I’ve shared below can really keep you on track with life, exercising, and healthy eating.

1)Food organization

If you know me at all, you know I love food – healthy food, in particular. Unfortunately, when a week gets insanely busy, the first thing to go is the healthy meal plan. In order to eliminate (or at least limit) the take out and delivery, the most important thing I do in a week is meal prep. On Sunday morning, I come up with meals I would like to eat during the week for breakfast, lunch, and dinner. I then head to Fresh Market, grab my ingredients and then prep for the week. 6 breakfasts, lunches, and dinners are made and packed in individual containers; fruits and veggies are pre-cut and put in...

Apple Cider Vinegar  (ACV) does more than add a zing to your salad dressing.

It’s known as a powerful cleansing and healing elixir- a naturally occurring antiseptic and antibiotic that can fight bacteria, germs, and viruses! The pungency of ACV can often make it appear as if it’s gone bad, but the fermentation and ripening process gives it its strong odor and taste—and this is a natural, good sign! Natural ACV is a brownish color, often with brown cobweb like substances, which is referred to as the “mother.”  So the next time you’re looking to clean your house, in need of a remedy for too much time spent in the sun, or just in need of a thorough detox, look no further.

Here are JUST A FEW reasons why ACV is so good for you and how it can be used in SO many ways…

Apple cider vinegar…

1. Relieves chronic fatigue
2. Helps control and normalize weight (*in combination with a reduced calorie diet) by burning...

Sabine Gempel is a board certified Physical Therapist and a Pilates Method Alliance certified Pilates instructor.

 She graduated with her Doctorate of Physical Therapy from the University of Miami Miller School of Medicine. She was born and raised in West Palm Beach, FL before moving to North Carolina to pursue a double major in Dance and Exercise Sports Science at Elon University. She taught dance and exercise classes for 8 years before enrolling at the University of Miami. She is passionate about health, fitness, and sports. She incorporates her dance background with her medical knowledge to provide clients with a positive and safe movement experience.

How long have you been at Pilates in the Grove?

I have been working here just over a year now.

If Joseph Pilates were alive today and you had the chance to work with him what would you ask him to teach you?

Bridging on the Ladder Barrel. I find it...

The foam roller is my favorite at home exercise tool.

It’s wonderful for soothing tight fascia. Fascia is a structure of connective tissue that surrounds muscles, surrounds groups of muscles, blood vessels, and nerves, binding some structures together while permitting others to slide smoothly over each other.

Below are four more reasons to ROLL IT OUT!

1. It reduces soreness and tightness from working out.

You know that feeling when you wake up the day after a really hard workout and your muscles are so sore it’s hard to move? Yeah, we’ve all been there. But foam rolling right after your workout (or even the next day) can help reduce some of that soreness and tightness.

That’s because foam rolling works by massaging away fascia buildup in your muscles, which often lead to painful, sore muscles. Reducing this means you won’t have to skip your workout because you’re too sore from the previous day’s session.

2. It...

As a spin instructor and an avid outdoor cyclist I can’t help but love being on a bike.

It’s a great workout indoors providing a great sweat and burning hundreds of calories, and living in South Florida we have year round access to being able to cycle outside in nature. Cycling is not only a great workout, but is environmentally friendly and a great source of transportation providing better scenery than when in a car. For those of us who live in Coconut Grove we know it is a great place to bike just to get from here to there, to run errands, and to get to Pilates in the Grove. But we also have access to over 50 miles of dirt, paved, or gravel bike paths throughout Miami-Dade County. Visit Miami-Dade County’s Bike305 website to find interactive maps that you can use to explore these paths, as well as links to cycling groups and an extensive calendar of cycling events. If you’re thinking of using your bike not only for leisure but also as a main source of...