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Pilates On the Go!

Summer’s here and your regular workout routine has gone haywire!

 The kids are home, each one in a different Summer camp which means various drop off and pickup times. Vacations are planned and you miss your usual Pilates classes. Not to worry, you don’t have to wait till Summer’s over to get back to Pilates. All you need is a little space and a mat and voila!

 

Here are a few of my favorite, very effective mat Pilates exercises that you can do at home.

 

To increase abdominal strength:

 

1. Hundred Lying on back, knees in tabletop position, arms by sides. Inhale to prepare. Exhale to roll head, neck and shoulders off the floor, maintaining axial elongation. At the same time, reach hands along the floor to hover just off mat. Keep knees bent or extend legs to 45 degree angle. Inhale for five counts, exhale for 5 counts while pulsing arms. Repeat breathing pattern 10 times and lower back to starting position. Focus: Keeping the...

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Top 10 Healthiest Food Spots in South Florida as voted on by our Resident Vegan Sabine Gempel

People are always asking me where I eat so I made a list of some of my favorite restaurants in South Florida.

I consider myself mostly vegan because I only cook vegan at home but every once in awhile I crave some meat, and, of course, will pretty much eat almost anything someone else makes for me. Some of these restaurants are vegan only but all have vegan, vegetarian, and other healthy options. I’ll start north and work my way down..

 

1. Christopher’s Kitchen in North Palm Beach


This restaurant is all vegan and has a casual side, a formal side, and a to-go section. The casual side is cozy with indoor and outdoor seating and vegan cookbooks to check out. The more formal side has an all organic wine bar where you can swipe your credit card and automatically get a 1/4,1/2 or full glass of wine. The to-go section also has snacks and prepackaged food, drinks, and dessert if you’re in a hurry. My favorites are the CK tacos and every single dessert!

 

2....

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Top 10 Pilates Reformer Exercises for Osteoporosis

54 million Americans have low bone mass, placing them at increased risk for osteoporosis. 

Osteoporosis is a disease characterized by too little bone formation, excessive bone loss, or a combination of both, leading to bone fragility and an increased risk of fractures. 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. (National Osteoporosis Foundation [NOF] 2015). Kind of motivates you to try to prevent this disease right? Well, the good news is- the fact that you’re reading a blog on a Pilates page written by a physical therapist means you’re already in the right place to start taking control of your bone density!

 

Exercises for Bone Density

There are two types of exercises that are important for building and maintaining bone density:  weight-bearing (high or low impact) and muscle-strengthening exercises (U.S. Department of Health and Human...

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10 Must-do’s in Miami: LOVE YOUR CITY MORE

Alix’s Top 10 Favorite Things to do in Miami

 

There’s no argument that we live in one of the most beautiful cities in the country, if not the world. Miami has amazing weather all year, lots of cultural activities (more and more every year!), great food, a blend of people, and countless others. Unfortunately, just like people in every other city, we need to work and many times, end up in that daily grind and forget to take advantage of our gorgeous city. These are my top 10 must-do’s in Miami – I hope you can get out there and try a few!

 

#1: Get out on the water: the best place to experience Miami, as far as I’m concerned, is to see it from the water. Go fishing, rent a paddleboard or a boat, take our Pilates H2O class, do anything to get out there!

 

#2: Explore our many state parks. Oleta, Bill Baggs, the Barnacle, and Matheson Hammock are steps from our front doors and have so much to offer! Coming from the Northeast, I can hardly...

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Conscious Voting and Conscious Eating

Some of us are passionate about voting and make sure to vote not only in presidential elections but also for governors, congressmen, new laws, etc. Whether or not you are a dedicated voter, we can probably all agree on the importance of our right to vote and how our votes, when combined, can bring about change. But have you ever stopped to consider that you are voting at least 3 times a day on an issue that affects yourself, your family, each human being, animals, workers around the globe, the environment, and plant earth! If that’s not a giant privilege (and responsibility) I don’t know what is.

 

So why should we care about what we eat? Of course we should think about our health. There’s plenty of research to support a plant-based diet to prevent or reverse numerous diseases such as heart disease, cancer, obesity, diabetes, dementia, coronary artery disease, stroke, high blood pressure and cholesterol, etc. But there’s so much more to consider....

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“Love is My Religion”

“Love is my religion”… often preached, not often practiced.

I know that’s a gutsy claim to make, but quite honestly, I feel comfortable saying it. I’m a huge believer in the “give love always” approach to life – even if it means giving love to someone you don’t feel deserves it. Who am I to say if someone deserves love, or not? I’m not; I’m only responsible for my own actions, not theirs. Now don’t get me wrong, giving love always is extremely difficult to do, especially if I feel someone has done “wrong”, but I’m trying my hardest to hold true to my mantra: “love is my religion”. If more people gave love and truly felt that love was their religion, there would be a lot less hate.

 

There’s a lot of hate in the world, a lot of hateful acts are performed daily, and somehow along the way, the eye for an eye reaction has grown to be considered normal and acceptable. What...

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Meet the Team: Tracy Belcher

lifestyle news Jan 26, 2015
  • 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...
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Why it’s All About that Bass!

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...

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Apple Cider Vinegar: The Miracle Product

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...
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Meet the Team: Sabine Gempel

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...

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