Expat Pilates

‘Tis the season ✨🎄🤶🏻
Expat Pilates is wishing you a joyous Holiday Season!

Reformer Pilates engages every muscle of the body through weight resistance springs - and the occasional props. Because it’s a full body workout targeting all muscles (including the deeper, stabilizing ones in your core and along your spine), workouts may result in DOMS or Delayed Onset Muscle Soreness the next day. But fear not, this is a sign your body is getting stronger and muscle recovery time will decrease as you progress through your practice.

Long Stretch is a spicy, full body exercise! I love playing with the resistance to challenge different body parts: heavy resistance loads the shoulders and arms while light resistance recruits the core. Pick your poison & PM me to book your Reformer session in Madrid!

Do you know this famous quote by Joseph Pilates? Only a few sessions are necessary to see results and improve overall well-being. DM me to start your Pilates journey!

Trying to beat the heat as hot weather continues, yet wanting to continue exercising? The extreme heat in Madrid can sometimes make it difficult to stick to a regular fitness routine, especially when running or training in a park is part of your fitness regimen.
When exercising outdoors, a good rule of thumb is to get your workout in early in the morning or after sunset to avoid the hot sun and extreme heat. Staying hydrated is important throughout the year but even more so during those hot summer days. Drink water before you head out and after your workout to replenish body fluids. When temperatures are too high or the air is too polluted, it’s best to workout indoors. Hit the nearest gym or take this opportunity to try a new workout in a studio environment. DM me to book your air conditioned session at Expat Pilates 🧊

Committing to Pilates is obtaining results. Whether that may be toning up, reducing back pain or creating a strong mind-body connection, signing up for a package is setting yourself up for success. What do you want to achieve over the next few weeks? Let me know in DM so that we can establish a tailored plan!

Hamstring, calf, inner thigh & iliotibial band stretches.
Feeling tightness or soreness in the legs? Try this series of supine stretches. Using the fitness circle provides an added pull and recreates the sensations of “feet in straps” on the reformer. The ring could also be swapped for a yoga strap or even a towel if you do not have props at home. These stretches are great after a workout, a run or simply after sitting all day at work. Will you give it a try?
1 - Gently pull the leg towards your face, foot flexed for increased calf stretch
2 - Stretch your leg out to the side, anchoring the opposite hip and leg
4 - Stretch the leg across the body, anchoring the hip on the mat to feel a nice stretch in the IT band

Stepping into the weekend like…
Like many other standing exercises, Front Splits on the Reformer is a great way to build up confidence as it challenges balance and coordination. Generally done towards the end of the class, once the body is warm, it is a lovely stretch for the hips and hamstrings. And if you’re not quite there yet, don’t worry! Progressions include performing the exercise with hands on the footbar for more stability or with the maple pole for extra balance. If you love a good balance challenge, come visit the studio!

A weak core can contribute to making you feel off balance. Core muscles are much more than just abs! Deep core muscles stabilize the spine and protect the lower back. And guess what? Pilates specifically targets the inner core muscles and reinforces the stabilizing muscles - those helping you with posture and balance.
How do you know whether you have a good balance? Try standing on one leg for 30 seconds. If that felt like a piece of cake, try doing the same with your eyes closed. Feeling wobbly? Hit the studio to figure out how we can improve your balance!

Lovely side stretch called the mermaid 🧜‍♀️ which is particularly enjoyable towards the end of the class, once the body is warm. The key is to aim towards making a rainbow shape 🌈 - lifting up and over - instead of simply collapsing into the side. I like to set my reformer to one heavy spring so the work can be felt more in the side body than in the shoulder.
Which is your favorite stretch on the Reformer?

Reformer Pilates is so versatile that one class might not be enough to experience what it can do for you. For this reason, I am introducing a new trial package of two private Reformer sessions for 25€ only. This new offer will enable you to feel the benefits of a Reformer practice - and probably convince you to add it to your workout regimen 😉 Pilates is for everyone! Don’t be shy, book your first session via DM.

Like every other year, most of us set resolutions. We’ve been 3 weeks in 2023 and how many of them could you actually keep? When goals are too ambitious, it’s easier get discouraged rather than stick to the plan in the long run. I like to focus on small changes that are easy to implement. Baby steps towards a bigger goal helps get a sense of achievement which, in turn, will keep you motivated. For example, start by incorporating small movement into your daily routine - walk to the office, exit the subway one stop earlier, take the stairs instead of the elevator... Starting small and feeling the benefits will make you want to keep moving.
What are your resolutions for 2023? I would like to focus on doing more of the little things that make me happy - get fresh flowers for the house and studio, burn the scented candles I love, spend more quality time with friends, etc.
I am also looking forward to welcoming new clients to the studio. Book your trial class and let’s rock 2023 together! ⚡️

It’s that time of the year ✨
And it’s a pink Christmas at the studio. I love this season! And for those still looking for that special 🎁 to put under the tree: a voucher for Pilates classes is a a great - and healthy - gift idea. Santa loves Pilates! Get in touch via DM to arrange 🤶🏻🎄

Let’s start the week with a quote from Joseph Pilates: “In 10 sessions you’ll feel the difference, in 20 you’ll see the difference, and in 30 you’ll have a new body.”
Comment YES if you can relate. Have a great week ahead!

Proper form for Hip rolls & Bridging. Can you spot the differences between the two photos?
Photo 1: Chin is jammed into the chest (headrest is not flat which creates tension in the neck), lower back and hips are hyperextended (lack of abdominal engagement leading to arching of the lower back).
Photo 1: Back of the neck is long (headrest needs to be flat when hips go higher than shoulders), abs are engaged to protect the lower back, glutes and hamstrings are properly loaded. We can observe one long line between the knees, hips and shoulders

If you feel any tension or pain in the lower back, it is advisable to add more resistance to stabilize the carriage. Weight bearing should be in the back of the shoulders, not the neck. Only bring your hips has high as you can maintain a neutral back. Will you implement those tips next time you’ll work out on your own?

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Keep in mind that fewer repetitions but properly executed will always be beneficial to your body. It is counter productive to push your body beyond limits, lose proper form and create stress or potentially injure yourself.
Listen to your body 💕

Focusing on proper form is crucial while executing any Pilates exercise. A tiny little adjustment is sufficient to transform the way the exercise is performed. Training with a private instructor is wonderful for that reason: all the attention is on you! It makes it easy to shift from potentially harmful to highly beneficial and effective. Get in touch to book your trial class!

A weak core can contribute to making you feel off balance. Core muscles are much more than just abs! Deep core muscles stabilize the spine and protect the lower back. And guess what? Pilates specifically targets the inner core muscles and reinforces the stabilizing muscles - those helping you with posture and balance.
How do you know whether you have a good balance? Try standing on one leg for 30 seconds. If that felt like a piece of cake, try doing the same with your eyes closed. Feeling wobbly? Hit the studio to figure out how we can improve your balance!

Pilates Happy Hour 🍷
Because life is all about balance. Happy weekend everyone!

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Most of us have a stronger, dominant side. Unilateral work on the reformer is the best way to teach the weaker side to catch up with the stronger side. It helps eliminating muscular compensation patterns. We might start with a lower spring tension to achieve perfect form on both sides. Once the weaker side is strong enough, only then can we increase the load and build strength on both sides. The journey to rebalance the body can take time but it's so rewarding to enjoy the benefits of it: reduced pain, better posture, greater endurance and altogether improved well-being.

The studio is back full throttle! I’m so happy to resume training with my wonderful clients and excited to train new ones. Get in touch via PM to schedule your free trial class! 💥

Often I get asked (mostly by men) if Pilates is only for women or if I also have men clients. I guess they tend to associate Pilates with light stretching, meditation and breathing exercises. Little do they know what’s awaiting them 😅 Reformer Pilates is so versatile. We can easily challenge the client by increasing or decreasing the resistance, work on balance and coordination (which can be poor in men, sorry gentlemen 🙊), target smaller muscles that would not get worked if only lifting heavy weight at the gym.
Those brave enough to try are usually won over and continue to train with the Reformer. So don’t be afraid and book your trial session. I promise it will be more than just gentle stretching.

Have a wonderful summer Pilates lovers! The studio will be closed for a few weeks as I’ll be travelling and getting some rest. Safe travels, recharge your batteries and come back fully energized in September for some more Pilates fun!

Mid-week C curving! C curve position is all about strong core and flexible spine. Scooping the abdominals to initiate the movement and flexing the lumbar spine (which is naturally concave) strengthens the deep abdominal muscles. Come to the studio to draw that big letter C with me. PM me to book your trial class!

In a perfect world, both sides of the body would be balanced. In the real world however, it is seldom to encounter people with perfect alignement and balanced left and right side. Which side is more restricted? Open? Stronger? Weaker? Unilateral work is the best way to understand your body and spot imbalances. Come to the studio to figure that out and understand how we can rebalance your body.

Sometimes it feels we are so busy that we literally have no time to workout. But what are 15 minutes in a day? Contrary to popular belief, a workout doesn’t have to be 50 minutes or 1 hour long to be effective. Short workouts HIIT style help burn calories, get great results and boost brain capacities in just a few minutes. Even gentle movement is beneficial. So when you can’t hit the studio, remember you can always squeeze in a 10- to 15-minute workout into a busy schedule to stay fit. Keep it up and have a great weekend ahead!

Strengthening and stretching the side body are often neglected in workouts. Mobilizing the spine in all directions is a key element when I program workouts for my clients. In addition to flexions and extensions, I always try to include rotations and lateral flexions - as in this picture. This type of exercise is great to strengthen and lengthen the side body (obviously!) but also to release tension from the muscles that attach to the ribs and muscles in between the ribs. You’ll feel taller, move with greater range of motion and breathe better. It’s a no-brainer!

A study showed that after twelve sessions of Pilates with the reformer equipment, there were improvements in lower back and shoulder strength. It’s scientifically proven, Pilates does work! Don’t wait any longer and schedule your trial session via PM.
Source: https://pubmed.ncbi.nlm.nih.gov/28167194/

Because I’m all for establishing a strong community of Pilates lovers in Madrid, I’m offering you a free Reformer class if you refer a friend. Spread the word 📢

Last stretch before the weekend!
What are your plans? How are you going to beat the heat?