Author: Jennifer Pilates

For over 14 years, I have been training women around the world.  The one thing all women have in common? They all want to know the secret of how to get rid of their belly pouch.
It is true that 80% of lean muscle and abdominals are made in the kitchen. You may say you are eating clean, but there is always a bit of tweaking that I find can be done.
Start alerting how and when you eat.
It is important to have 5-6 small meals per day.  Try to eat “according to the sun” – meaning eat 80% of our food by 3p.m. and the remainder 20% after.  Try to limit carbohydrates and eating any prior to 3p.m.
Cut inflammatory foods from your diet.
These include dairy, gluten, multi-ingredient starches (bread, muffins), peanuts, and legumes. These foods slow your metabolism and cause your body to hold on to fat.
Eat a fat-burning dinner such as fish and veggies.
Omega-3s, found in fish, mobilize fatty acids. Avoid sodium and starches at night, both of which hold water. If you have a need to fill that sweet tooth,  try treating yourself with a half cup of strawberries or applesauce, which raises then lowers blood sugar to help you get a good night’s sleep.
What about my wine, you ask?
Women should limit daily alcohol consumption to one drink daily. Now, if you are anything like my clients, you are giggling over the thought of only one glass of wine tonight.  Just remember this, in between each glass of wine have one eight ounce glass of water.  The water will fill you up, and you will be less likely to over consume wine next “wine Wednesday.”
Hydrate, hydrate, hydrate!
If you don’t drink enough, your body will hoard water and you will bloat. Water is the best diuretic: the more you drink, the more water you release. Water also helps your body mobilize and release fat. Let’s configure how much water you should be drinking daily.  Typically you should have five ounces of water for each pound of body weight.  For example if body weight is 160lbs you should be drinking 80 ounces of water per day.  Spread out your water intake over the day. Prior to meals drink a full eight ounces of water. This will help fill you up and keep you from over-indulging, decreasing your caloric intake.
Last but not least, when looking to lean out be sure to get your ZZZ’s!  In REM sleep (when you dream), your body releases Human Growth Hormone (HGH), which burns fat, promotes muscle growth, and repairs the immune system. Conversely, when you’re sleep deprived, your body suppresses HGH secretion.  Research shows that aiming for 7 – 9 hours of sleep a night will help decrease stress levels which help the body lower fat percentage build up.  To ensure a good night’s sleep try shutting off all electronics at least one hour prior to bedtime. Relax in a lavender bath with a cup of my favorite de-stressing yogi tea to release all the worries of the day away.
Keep it simple, eat green and lean and you will be well on your way to that year-long “summertime” body!

I try to get in a good ninety minutes of relaxing rubdown at least once a month. It doesn’t always happen, but when it does, I am transported to the land of peace and relaxation.  Like me, I’m sure when you think of a massage, you think relaxation and release from aches and pains, and anxiety. But is there more to gain than just an indulgent afternoon?

Recent studies have shown that by getting a massage you are also helping your heart and arteries stay healthy and youthful.  In fact, massage therapy has been proven to help with insomnia, multiple sclerosis, anxiety, cancer pain, and postoperative recovery along with various other medical and emotional conditions.

In 2008, there was a research study of 263 volunteers who had a massage for 45 to 60 minutes. After the massage treatment, their average blood pressure fell by 10 mg Hg, and their heart rate dropped by 10 beats per minute. That’s about as much of a decrease as you might get if a doctor prescribed a new blood pressure medication.

Another study in 2015 examined eight women with high blood pressure who’d had hour-long massages each week for four weeks. At the end of that period, their blood pressure fell by 12 mm Hg systolic (top number) and measurements in the blood reflecting inflammation (specifically VCAM-1 if you like science) fell significantly. Meanwhile, the control group who just rested for the same amount of time had smaller improvements in the same measurements. The drop in markers of inflammation further demonstrate that massage therapy does indeed have a total body healing effect.

Is it time to ditch your blood pressure medication? Throw away your magnesium, CoQ10 and taurine blood pressure lowering supplements? Forego your plant-based diets full of phytonutrient-rich leafy green vegetables and arginine rich pine nuts, arugula and watermelon?

Now let’s not get crazy!

Massage therapy has been proven to help, but clearly is not quite on par with current alternative treatments. Studies have not yet proven a reduction in heart attacks, strokes, and heart related deaths, and likely never will be due to the high cost of such research projects.

However, massage therapy can now happily join acupuncture, Pilates, meditation, and Yoga as complementary approaches to maintaining favorable heart health for those tens of millions of people in the US that grapple with high blood pressure.

Like Buddha said:  “to keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.”  

Time to put a weekly massage on that “to do” schedule!

Are you trying to decide between taking a Pilates or Yoga class? Are you confused about the differences between the two? Pilates and Yoga are similar practices in that they both work strength and flexibility, but their differences are also numerous.

Let’s start at the beginning, The Pilates Method began as a form of rehabilitation, increasing muscles strength and flexibility in the body.  Pilates originated in Germany in the mid-20th century.  Yoga originated in India and is more than 5,000 years old.

Yoga classes tend to vary based on the style of the practice being taught.  Classes are created through a combination of postures, sequences, and variations.  And of course, there is part of Yoga class that everyone loves, Shavasana. That moment where it is you, your mat and your breathe, the end, you know you have made it through class!

Pilates classes are often considered more structured with a typical class repertoire.  The Classical Pilates Method has five levels of exercises from beginner through to advanced levels work.  The repertoire will vary depending on if you are taking a Pilates Mat or equipment class.

If you are looking for a grounded, meditative workout you may lean more towards a Yoga class that comprises static stretching-holding postures for a length of time to stretch muscle groups.  With The Pilates Method you will experience dynamic stretching, slow and controlled movements that stretch and strengthen muscles simultaneously.

Both practices incorporate the importance of breathe work.  The Pilates Method teaches natural breathing patterns coordinated with each movement and exercise.  Inhaling through the nose, exhaling through the mouth. While Yoga breath work is taught as a technique to create and move energy through the body.  The breath is inhaling and exhaling through the nose to build energy and warmth in the body.

For me, the main difference between taking a Pilates or Yoga class is that with The Pilates Method, the emphasis is on using the deep abdominal muscles and pelvic floor while the body is in motion.  While Yoga focuses more on anatomical alignment of poses.

I think The Pilates Method and Yoga are a good balance, and personally helps to push my Pilates practice further.  On the days I am need to be more grounded, Yoga explores the body, mind, spirit connection and can be more meditative.  With The Pilates Method, the focus is on how the connection between the mind and body helps with everyday life.  My favorite part of any Pilates class is when you leave with the sense of standing taller from a stronger core, now that’s a great class!

With both Pilates and Yoga classes of there are numerous benefits to each one. Let’s take a look at Yoga first; you’ll enjoy increased flexibility, muscle strength and tone, improved vitality, cardio and overall health.  With Pilates you’ll improve overall muscle, core strength and stability, improve posture, balance, and flexibility, and decrease everyday aches and pains.

Though The Pilates Method and Yoga have some key similarities, they are two very different practices.  The best way to find out which one is best for you is to try out several classes in each practice.  Mix and match between Pilates mat and equipment classes. As well as between Yoga Flow, and Hot Yoga class.  Who knows, like me, you may find that you love both practices, and are able to incorporate them both into your workout repertoire.

Back in the day, Pilate’s classes weren’t set to music. There was an instructor, you, and the works of Joseph Pilates.  When I too, first taught Pilates, dare I say over 14-years ago, there was never music playing in class. As time passed, I started adding in calming ocean waves and background music as a touch of ambiance. As the years passed, and I started to play different styles of music, I found that the music helped to fuel my classes. The energy, especially in group classes was much higher, and you could feel clients energized and willing to really work hard with the music.

Researchers have long known that music and exercise both increase improvements in our overall health.  Recently, more and more scientists are looking at the effects of music and exercise together and how they affect one’s workouts.  They have found that, overall, people work out harder and are more consistent when music is involved.  A study by clinical psychologist Charles Emery of Ohio State University looked at participants’ mental performance after exercising with music.  They were given a verbal fluency test after exercising.  The participants were each in the final week of a cardiac rehabilitation program.  The results were amazing! I knew they would be good – but wow!  On average, the people who listened to music while exercising performed twice as well on the test afterwards than the ones who did not listen to music.  This indicates that mental performance can actually be improved when someone exercises with music.

I personally am a music lover, and have music playing be it while training privately, or on my Pilates mat, or Pilates-Barre classes.  The music is always different depending on the class and the vibe of clients as they arrive for their workouts.  I try to mix up the music weekly to help keep the energy fresh and clients enjoying their workouts.

To celebrate the amazing effects of music on our health, below is an upbeat 55-minute playlist that I created for one of my Pilates classes. As a fitness instructor, I am addicted to making new playlist that revolve around my moods and new music loves.  I hope this playlist invigorates and energizes you as much as it does for my classes and I.

Tiesto & Hardwell, “Shimmer”

2.   Kiesza, “Hideaway”

3.   Clean Bandit & Jess Glynne, “Real Love”

4.   Beyonce, “Halo (Dave Aude Club Remix)”

5. Katy Perry, “Teenage Dream (Tommie Sunshine’s Remix)”

6.   Britney Spears, “Circus (Villains Remix)”

7.   Christina Aguilera, “Not Myself Tonight”

8.   Alesso, “Heroes (feat Tove Lo)”

9.   John Legend, ” All of Me (Tiesto’s Birthday Treatment)”

10.  Coldplay, “A Sky Full of Stars (feat. Jess Glynne)

11. Clean Bandit & Jess Glynne, ” Rather Be”

12.  Katy Perry, “Wide Awake”

When your current playlist runs dry, a fresh crop of songs is all that’s needed to bring new motivation to any type of workout.  This playlist is great for Pilates classes, Barre Classes and even private training sessions.

Now, time to get your workout on!

Have you’ve felt fatigued, cranky, or bloated lately? Has every month turned into one long PMS party for you and those around you? You, my friend, may be experiencing levels of hormone imbalance. Generally speaking, hormone levels stabilize after your period, however, various life aspects such as stress, poor diet, and anxiety are also culprits that can cause hormones to go out of balance.
So how can you tell if your hormones are off or if it’s just life that’s got you feeling like a “hot mess”? Alyssa Dweck, OB-GYN and MD at the Mount Kisco Medical Group in New York, shares the five red flags that suggest it’s time to check-in with your doctor.
Night sweats: Unless it’s unusually warm in your bedroom, or you are living in Arizona right now, waking up feeling hot and sweaty could be the result of lower estrogen levels and infrequent ovulation, also known as perimenopause. “Perimenopause can occur up to 10 years before you’re even near the age of menopause,” says Dweck, “so unless you’re having major menstrual issues before age 40, there’s a good chance your phantom sweating could actually be early menopause.” Either way, Dweck recommends making an appointment with your doctor to have your hormone levels checked out.
Fatigue: Exhaustion is one of the most common, and hardest symptoms for a doctor, since it has so many possible causes. “If you’re tired after a week of final exams or late nights at work, then you’re probably fine,” says Dweck. “But if you are constantly feeling worn out and notice weight gain, appetite fluctuations, and a change in bowel movements, it could be a sign of an underactive thyroid.” Yes, fatigue happens to everyone, be it from daily life stress like work or home life. But if yours doesn’t feel logical, then it’s time to get a checkup with your doctor.
Hair growth: “If you all of a sudden you grow a beard within a month or notice coarse, dark hairs popping up on your chest, back or arms, that is usually a sign of a testosterone-secreting tumor,” explains Dweck. Don’t freak out, these testosterone tumors are rare, Dweck says, and can often be treated with medication and or minor surgery.
Skin changes: That same stubborn zit is back again! While sudden breakouts could be caused by overindulging in sugary snacks, stress, or in one too many nights of forgetting to wash your face, they could be signs of something more.
“Adult acne or cystic acne around the lower half of your face could suggest a high level of testosterone,” says Dweck. Although not a life-threatening problem, breakouts can take a toll on your self-confidence. Nowadays, your doctor can prescribe medications that can help stabilize your hormone levels and clear up skin.
Hormones control the various metabolic activities of the body. They help to provide the proper amount of energy and nutrition your body needs to function. Hormones tend to get a bad rap, when in fact, if properly in-balance, can increase our stamina, libido, and lean muscle mass, as well as promote an overall sense of wellness.
With that being said, don’t you think it’s time to find a bit of balance in your life?

Everyone knows that Vitamin D comes from the sun, yet we’re all told not to be in the sun for prolonged periods of time. Vitamin D deficiency has risen over the past 10 years in all ages. So how on earth (literally) are we supposed to get enough Vitamin D without having a little fun in the sun? What really happens when we’re deficient in vitamin D?
For nearly five decades following its discovery, scientists believed vitamin D was primarily involved in regulating calcium absorption and maintaining good bone health. Within the last 40 years, however, researchers have learned that vitamin D is more like a hormone than a vitamin.  Scientists have been exploring the role of vitamin D in electrolyte metabolism, protein synthesis, immunity, and nerve and muscle functions.
Did you know that over 75 percent of Americans may be insufficient in Vitamin D?  In older individuals, vitamin D insufficiency has been linked to muscular weakness, poor balance, delayed reaction time, and a higher risk for falls and fractures. Low vitamin D levels can have a negative effect on young people and athletes too.
According to Dana Storlie-Ogan, a nutritionist at Central Washington University in Ellensburg, Washington, athletes who do not get enough vitamin D might find their performance lagging.  They may require longer recovery times, and they could be more prone to stress fractures and muscle injuries. Indoor Athletes are especially likely to develop vitamin D insufficiency.
I can remember living in Boston, feeling fatigued, my mind was foggy, and by the afternoon and I was totally useless.  This from the woman who walked several miles a day around the city, in the sun, to and from clients.  Imagine my surprise when my doctor told me I was deficient in vitamin D. Here I thought I was a little run down.  After just three days of adding a vitamin D supplement to my morning regimen, I was amazed at how much better I felt. I was full of energy, able to think clearly and take on the day.
The only way to know for sure if you’re vitamin D deficient is via blood testing. However, there are some signs and symptoms to be aware of as well. If any of the following apply to you, be sure get your vitamin D levels tested with your doctor.
You’re feeling fatigued or depressed:  Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure.  Think of the recent new “seasonal disorder” which is prone to those living in areas with long, grey-dreary seasons.
You’re overweight:  Vitamin D is a fat-soluble, hormone-like vitamin, which means body fat acts as a sink by collecting it. If you’re overweight or obese, you’re likely to need more vitamin D than a slimmer person.
Sweaty head:  A classic sign of vitamin D deficiency is a sweaty head. In fact, physicians used to ask new mothers about head sweating in their newborns for this very reason. Excessive sweating in newborns due to neuromuscular irritability is still described as a common, early symptom of vitamin D deficiency.
Intestinal troubles:  If you have a gastrointestinal condition that affects your ability to absorb fat, you may have lower absorption of fat-soluble vitamins like vitamin D as well. This can include stomach conditions like Crohn’s, celiac and non-celiac gluten sensitivity, and inflammatory bowel disease.
So what does this all mean? The average person needs between 3,000 to 5,000 IU of vitamin D every day. Physically active people require more vitamin D to achieve top performance in their sport.  Being out in the sun can help improve vitamin D levels however, it is important to be sure your levels are up to par with what your doctor says it right for you.

Have you ever heard the stories behind how supermodels undergo rigorous diet and fitness regimens to sculpt their bodies before a big shoot or show? Wow, what a regimen they go through.
First, to maintain those long and lean figures, supermodels actually make it a point to avoid certain workouts that aim to build bulk. A popular workout method that hit mainstream a few years back is the Pilates method. Rumor has it that Pilates is the secret to maintaining a lean-toned model figure and a supermodel staple in their work outs.
Hannah Ferguson, a Sports Illustrated model who is a regular Pilates devotee, says she loves her Pilates workouts because they tighten and tone her muscles. “This helps when modeling swimwear and lingerie, to keep my body parts where they are supposed to be.”
Victoria’s Secret model Lily Aldridge trains with Pilates to sculpt her body from head to toe. “It really changes the way my body feels,” she says. “And after I finish, it’s like I’ve had a massage.” In addition to making you feel incredible in and out of your clothes, Pilates truly can change your body.
If you haven’t tried or heard of Pilates, you are in for a treat! The originator, Joseph Pilates, described the guarantee benefits of his method: “In ten sessions you will feel a difference, in twenty session you will see a difference, and in thirty session you will have a new body.” Now that’s a guarantee you are sure to love!
Victoria’s Secret model Candice Swanepoel believes that every year she grows more into her body, her career, health, mind and inner spirit. She feels the responsibility as a woman to stay lean and in shape and admits, “It isn’t easy.”Swanepoel’s workout regimen includes Pilates, toning, yoga, cardio, and boxing; she loves to change things up. Swanepoel has said, “The most fun part is treating it like a project and seeing how far I can push myself in that time, seeing my body change and get stronger. The best part about training for a show is the amount of hard work, blood, sweat, and tears you put into something you always dreamed of doing.”
Supermodels are always singing the praise of the total body workout that the Pilates Method provides. Many combine Barre work, resistance bands, and yoga with their Pilates workouts for an added bonus.
Are you for the supermodel workout challenge? Their workout schedules are strict, with daily workouts that can be up to two hours, five to six days per week. Hmmm, we may have to schedule some vacation time from work! Then they combine their workouts with clean eating, plenty of hydration, and a good night’s sleep. I guess that means no more wine Wednesday or Taco Tuesday for us!
Wondering how often we should train to receive the Pilates guarantee of a new Pilates body in 30 sessions? Well, they say Pilates workouts should be scheduled two to three times per week. Ok, that is doable for us. If you really want to go full speed Pilates, you can take a class daily, mixing and matching Pilates mat and group equipment classes. I love the idea of mixing Pilates mat and equipment classes for a variety every day.
I think we are ready to train like a supermodel! Now all we have to do is check out a local Pilates studio or gym for their Pilates class schedule. Ready, set—it’s time for our Pilates body makeover!

Are you concerned that resistance training will bulk you up and you’ll end up looking like a man?  Do the stereotypes of over-sized women bodybuilders scare you out of muscle classes and lifting free-weights?  I am here to tell you, the fact is that it’s not true.  Resistance training and free weights will not turn you into a muscular bodybuilder overnight.  If it did, I assure you, every man you know would be hitting the gym ASAP!

The truth is that the muscular women, and the huge men you are seeing in the gym are often, shall we say, “enhanced”, and are not a good representation of the typical muscle growth patterns of most of us who use resistance training.  In fact, it’s important to add in some kind of weight resistance training in order to tone and shape your body for the results you desire.

Think about it. All of us Pilates and Yoga lovers out there are using resistance training every day – our own body weight.  Now consider your weight, which is literally what you are working with every time you hold a pose or plank. If you’re a Pilates equipment lover like me, you’re now adding spring resistance on top of your own body weight; that’s pretty darn good! It’s all about perception. How about caring that little bundle of joy around all day? How much does he/she weigh? Look at any new mom and check out her toned arms.

Still not convinced?  Well listen up.  Most women who spend the majority of their time only doing cardio actually end up burning muscle rather than building it. When our bodies are overworked with cardio, they literally digest themselves and begin to break down. Resistance training, on the other hand, strengthens our muscles and gives our bodies that toned, sculpted look we are striving for.

Adding resistance training, whether using traditional gym machines, Pilates equipment, Trx, or free weights, will force a change in your lean body mass, toning and sculpting your body, while decreasing your body fat composition. By adding lean muscle mass to our bodies this actually allows us to eat more, and still maintain our ideal body weight. Now there is a win-win.  Don’t get crazy though, it’s important to have a healthy diet combined with a consistent exercise regimen for true lasting results.

Resistance training is especially important as we age. Calling all premenopausal women out there: as we age, we lose bone density, and resilience in both tendons and joints.  This can increase our risk for osteoporosis.  The number one exercise prescribed by doctors out there for women who are looking to tone with weight resistance, safely, and effectively as we age – you guessed it – The Pilates Method.

The benefits of resistance training don’t just end with toning and sculpting;  it’s a great way to change up your usual workouts. The more resistance you train with, the more your heart starts pumping, improving overall heart health. If you’re looking to lose weight, resistance training helps to rev up your metabolism, burning more calories during your workouts. Did you know that after a traditional Pilates or Barre class you will continue to burn calories for the next twenty-four hours?

It’s time to rethink our workouts, mix things up, and enjoy the added health benefits.