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Inside Our Active Aging Workshop

active aging Dec 04, 2019

Inside Our Active Aging Workshop

In November we held our Active Aging workshop at our South Miami studio alongside a panel of experts.

We wanted to help over 60s be fearless about getting older by giving them the knowledge they need to succeed with an active lifestyle.

Experts Share Tips At Our Active Aging Workshop

We care about our community and many don’t realize how a few simple changes can transform their formative years so they can stay active and healthy for much longer! Knowledge is power and we covered a variety of different topics that all contribute to better all-round health and wellness as we age. Including: 


Joined by nutritionist and dietitian, Carla RD, CDE, we not only discussed the importance of nutrition as we age but the types of food that are most beneficial when we get to 60 and beyond.

Small diet changes can make a huge difference to our wellbeing, and can even have an impact on preventing injury during a fall. Carla also shared her tips...

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Mobility for Low Back Pain

Mobility for Low Back Pain

If you’ve ever found yourself suffering from some form of back pain, you are certainly not alone.

In industrialized countries, there is a 60-70% incidence rate for non-specific low back pain according to the World Health Organization. For many, they may feel that their back pain resolves itself for a short while, only to return again. For others, masking the pain with medications seems like the only option. But did you know that movement might just be your answer?

What Causes Low Back Pain? 

In acute cases, meaning there is a new injury, the body will try to protect itself by starting an inflammatory process. Let’s use the ankle joint as an example. If you sprain your ankle out on a run, you’ll notice that it gets hot and swells up. This inflammation limits the movement you have in your ankle for a short period of time as a natural protection mechanism. As healing begins, the swelling goes down allowing you to gain motion back and...

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Preventing Falls: How To Get On and Off The Floor

preventing falls Aug 12, 2019

Preventing Falls: How To Get On and Off The Floor


Are you worried you’ll fall and won’t be able to get up?

This subject has been coming up a lot over the last few months. Barring an injury, most people should be able to get down onto the floor and back up without needing someone else to help. Often, as we age, we lose some mobility and this is a big one for me. I have heard many times, “Why would I need to get on the floor at my age?” Or simply, “I haven’t gotten down on the floor since my kids were little” or a little more on the joking side, “There’s nothing down there that interests me."

Why Would You Want To Get On and Off the Floor?

All joking aside, even if you don’t want to watch TV sitting on the floor like the good ol’ days, and there are no children or pets that require you to get down to their level, being able to get down and back up again without assistance is REALLY important. There are...

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Does Pilates Help with Osteoporosis?

Does Pilates Help with Osteoporosis?

Studies suggest that approximately one in two women and up to one in four men age 50 and older will break a bone due to osteoporosis, according to the National Osteoporosis Foundation.

With over 50 million Americans suffering from low bone mass it is no wonder treating osteoporosis successfully has been at the forefront of the medical community over the last 5 years. One of the most common questions I get from new clients is “Does Pilates help with Osteoporosis?” There are quite a few Pilates exercises that specifically help with Osteoporosis!

If you have been diagnosed with low bone density or know someone who has, you've probably heard that weight-bearing exercises — such as walking — can help reduce the risk of a broken bone when you have osteoporosis. But you shouldn’t overlook Pilates as a potential bone-stimulating regimen for those needing to boost their bone density.

What Type of Pilates is Best?


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Seven Benefits of Prenatal Pilates Exercises

Seven Benefits of Prenatal Pilates Exercises


So, here we are — as I am writing this I am officially 25-weeks pregnant and it has been quite an experience so far.

You can read all you want, study the materials and get sound advice from friends, but I truly believe you cannot understand pregnancy until you actually go through it yourself. The craziest part about it is that everyone’s pregnancies are so different, and women will tell you that’s even true with multiple children. Despite differing pregnancies among women, one consistent variable is the benefits of prenatal Pilates exercises. 

The Key to a Fit Pregnancy

Then we get to the much-debated topic of prenatal Pilates exercises, in which case you hear all kinds of things. I have people ask me almost every day “Can you still do Pilates while pregnant?” or “Are you sure it’s okay for you to lift that?” My response is always yes.

My intention is to workout...

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The Low-Down On Low Back Pain

lower back pain Apr 04, 2017

Understanding Lower Back Pain

If you are like most people suffering from chronic low back pain, you probably have been experiencing pain and discomfort for some time.

Many in this boat say that treatment works for a while, but the pain always seems to return. And there’s a reason for that. Often, the pain comes back with a vengeance because sufferers do not truly change what is causing the back pain in the first place.

Unfortunately there is no magic pill to ‘cure’ back pain, but after many years of working with clients suffering from various degrees of the condition, I have seen firsthand how such pain can be managed and alleviated. While exercising and stretching under the guidance of a knowledgeable practitioner plays a huge part in this, I believe that understanding your back pain is of utmost importance.

While I could discuss this subject for weeks, I’ve identified four core concepts to help provide you with a better understanding of lower back pain, the...

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Pilates in the Grove’s Favorite Broccoli Salad Recipe

broccoli salad recipe Mar 27, 2017

Pilates in the Grove’s Favorite Broccoli Salad Recipe

My favorite comfort food recipe is this broccoli salad.

I requested this at every holiday as I have always been a big fan of broccoli. broccoli fan.  (My mom said I would see it in the freezer and go nuts as a baby!)

What I love about this specific recipe is you can tweak it to your liking adding more or less of each of the ingredients as desired.

Broccoli salad ingredients:

  • Broccoli Florets – 4 cups
  • Raisins – 1/2 cup
  • Sunflower Seeds – 1/2 cup
  • Chopped onions – 1/2 cup
  • Bacon bits -1/2 cup


  • Mayonnaise – 1 cup (I buy the organic fake mayonnaise because I don’t do dairy)
  • Sugar – 1/2 cup
  • Vinegar – 1 tbsp

Go to the party!

There is no need to miss out on fun events because you are worried about the food choices and options you will have! You don’t need to “ruin” your health goals by enjoying some great food at get-togethers or even going out...

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Client Spotlight: Pilates in Your 80s | Pilates in the Grove

client spotlight Mar 20, 2017

Client Spotlight: Pilates in Your 80s

Marilyn is an amazing woman and a great client. 

She is 85 years young and has been taking Pilates with us for five years.  With her positive  “can do” attitude she is very inspiring to all in the class. She always has a smile on her face when she walks into the studio. We sat down to talk about her Pilates experience and I asked her the following questions.

1-How often do you do Pilates?

           ”I do Pilates three times a week.”

2-What is your favorite Pilates exercise?

“My favorite exercises are anything that involves stretching or intense abdominal work.”

3-What advice would you give someone just starting Pilates?

“To take a class or private session at Pilates in the Grove. She is very good at explaining and modifying exercises. She is always in an “up mood” so she motivates you to do more. She also assists you if you are having trouble...

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Pilates for Golfers

pilates for golfers Mar 13, 2017

Pilates for Golfers

It’s All About The Swing!

Lately, I have been working with many golfers who are finding that Pilates has greatly improved their strength and flexibility and as a result, increased their golf score.

Pilates exercises can not only improve your golf game, but they can also help keep you free of injury. Performing pilates exercises regularly will improve your abdominal strength, alignment, balance, coordination and posture.

Why it is beneficial

How is Pilates especially beneficial to golfers as well as to all those involved in other rotational sports such as tennis? Developed by Joseph Pilates, Pilates is a movement methodology that revolves around principles of control, breath, centering, precision concentration and flow. The exercises are core-based, which means that all of them require the active participation of your abdominal muscles, your back muscles, and often your gluteal muscles.

In Pilates, you use your own body weight to develop strength and...

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My Favorite Daily Self-Release Techniques

daily stretching Mar 06, 2017

My Favorite Daily Self-Release Techniques

Everyone has their muscle problem spots that just seem to need a little more attention than others, particularly between massage or Myofascial Release sessions. 

Below are a few of my favorites that I use on a daily basis to keep myself released and my body happy.

IT band, quad, and hamstring releases

I like to use either a foam roller or a stick roller (like a rolling pin). FYI – the foam roller is going to provide a deeper, but more painful release than the stick roller.

To use the stick

Sit comfortably in a chair or standing and, with firm pressure, roll the stick up and down the length of the quads, hamstrings or IT bands from just above the knee to just below the hip bones.

To use the roller

Set the roller up perpendicular to you on a mat.  To release the quads, use an army crawl (on your elbows) to roll from just below the pelvis to just above the knees.  To release the IT bands, lie on your side on the roller...

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