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Celebrating Miami Female Entrepreneurs

Did you know, Florida is ranked number one in the nation for female entrepreneurs?

In fact, Miami ranks third in the country for the number of women-owned businesses, and we feel like this is something to be celebrated.

 

So in honor of International Women’s Day, our owner and founder of Pilates in the Grove, Christa Gurka, wanted to share her insights in owning a business and interview several female entrepreneurs in our local Miami community.

 

 

Over to Christa…

Being an entrepreneur is not for the faint of heart. Truth be told I never set out to start my own business. It organically grew from a need I saw in the community to something bigger and better than I could have ever imagined. 

 

 

I have learned a lot of lessons along the way. Learned about business strategy. Learned that I needed to grow as a person and a leader in order to succeed. Learned that I need to ask for help and cannot go it alone. It truly does...

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How To Reflect Before Setting New Goals

We’re usually thinking about making our New Year’s resolutions at this time of year, but there’s always one step that people forget!

To move forward with new, realistic goals, we need to evaluate and reflect on what we’ve actually achieved and accomplished. 

 

So, we wanted to share our framework for self-reflection and some key questions you can ask yourself to figure out realistic goals in the future. 

 

To What Extent Did I Meet My Goals?

Pilates To Achieve Your Goals

 

Notice that we don’t ask the question ‘did I meet my goals?’ There’s a great reason for that! Framing the question this way allows you to reflect on your progress. Including progress not only motivates you but is more accurate when you think about what you’ve actually achieved. And you should recognize your wins – both big and small! 

 

For example, let’s say you set a weight loss goal of 20lbs. If you’ve “only”...

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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: 

 

Nutrition

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 and tricks for portion sizes as well as some easy...

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How To Get On and Off The Floor

Does the idea of being on the floor give you cause for concern?

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 several steps that can be taken to prevent falls, but...

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Pilates for Tight Hamstrings

“My hamstrings are so tight” is one of the most common complaints we hear from clients.

It is estimated that Americans spend an average of 12 hours per day sitting. With the amount of time most people remain sedentary rising every year it is no wonder more and more people are suffering from stiff and achy leg muscles.  We have had great results with clients practicing Pilates for tight hamstrings.

 

The Problem with Tight Hamstrings:

 

The hamstring muscle group is comprised of three long muscles that run from your pelvis behind your leg and attach to your shin bone below your knee. Their primary action is to bend the knee, but they also extend the hip as well.

 

Because of their attachment to the pelvis, hamstring tightness is commonly linked to low back pain. If they pull at their insertion site at the knee they can also cause knee pain.

 

How Pilates Can Help Tight Hamstrings:

 

While basic hamstring stretches often do little to...

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The Low-Down On Low 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 low back pain, the cause of...

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Carrie’s 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 a huge 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 Florrets – 4 cups

Raisins – 1/2 cup

Sunflower Seeds – 1/2 cup

Chopped onions – 1/2 cup

Bacon bits -1/2 cup

 

Dressing:

Mayonnaise – 1 cup (I buy the organic fake mayonnaise because I don’t do dairy)

Sugar – 1/2 cup

Vinegar – 1 tbsp

 

Enjoy!

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Genine’s Client Spotlight: Marilyn C

Marilyn is an amazing woman and a great client. 

She is 85 years young and has been taking Pilates with me 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 take 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 with Genine.  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 with a certain Pilates...

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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 provided 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 and use your...

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The Balancing Act

I recently saw an Instagram post that was tremendously popular. 

It involved a young woman who took her two sons with her to pick up a few things at Walmart. The store clerk complimented the mother on how well dressed and well behaved the two boys were. The mother laughed, thanked the clerk for the kind words and left the store. She continued her post saying that her appearance of having it all together was just that – an appearance. The mother then detailed her private dealings with depression and anxiety that were invisible to the well-meaning store clerk and many of those around her.

 

That post reminded me of what I encounter on a daily basis at the studio, running errands with my daughter or at school drop-off:  Women working so hard trying to achieve a level of perfection in every facet of their lives.

 

 

Motherhood can be a grind. Throw in a professional career and a satisfying relationship with your spouse, and it’s a wonder...

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