Body, Mind & Spirit Pilates

04/13/2026

Another Vancouver Island Race Series is completed for another year. My body sort of feels like how my race bib looks by the end of the season . Thanks to my great training, travel mates Lyn Grant who make this such a great and memorable time

10/21/2025

A quick (yes it is sped up) workout on the Reformer, focusing on the muscles that we use in running.

If you have never used a Reformer before, (or tried Pilates), it offers a bit more intense workout than Pilates mat. Both give you a great full body workout, developing core strength and stability and working all those little stabilizing muscles 💪

10/16/2025

If we followed everything on social media, we would think that after a woman gives birth, she can and should get back into "shape" as soon as possible.

In reality, a woman needs to take as much time that is necessary and good for her, to recover from pregnancy and the delivery process.

The weeks after the birth of baby should be a time of recovery and bonding. If mom feels like going for short walks and doing some light stretching, then she should follow what feels good to her and her body and to her mental health.

6 weeks post-partum seems to be the magic number, that if your doctor or care provider says that you can get back into exercise, that we may feel that we should when we may not be ready. Every woman heals differently.

When considering starting to exercise again, make sure that you are not doing too much too soon and that your body is ready for the exercises that you may be doing.

10/13/2025

10/09/2025

A short pre-run warm up ( the video has been sped up too), when you are short of time before a run. Add more time to each move for a longer warm up, as it is essential to prepare the body for the activity you plan to do.

There are many variations to a warm up, depending on what you need to loosen up, and what part of the body you may need to focus on (rehab for example).

10/08/2025

Tuesday night sunset run with STARR

10/07/2025

Each stage of a woman's life comes with it's own unique changes and challenges. Thank you hormones! Starting to be and staying active throughout each of these life stages can help you deal with the any hormones challenges.

TEENS
Regular physical activity and improved fitness can have a positive impact on mental health by curbing mood swings and improving self esteem. Starting at a young age can also help to develop good health habits, that will carry forward throughout life. The teen years are also an important time for bone development, which can be positively impacted with physical activity.

20's and 30's
Activity in this stage can have a positive impact on your cardiovascular health later in life. Mood swings from the premenstrual phase may also be managed by activity.
PRE AND POSTNATAL
Your pregnancy, mood and energy can be positively impacted by regular, safe exercise. Postnatally, the proper activities can help with recovery and with the demands of being a new mother.

40"s and 50's
Exercise and activity can help to reduce muscle and cognitive decline, that comes with the hormonal changes that occur with aging (I like to say maturing).
MENOPAUSE
Symptom management may be managed with activity (hot flashes, mood swings, preserving bone density and heart health to name just a few of the long menopausal symptom list)

60"s +
Keep moving to help with fall prevention. Not only that, but with continued muscle strengthening and endurance and flexibility, you can feel pretty darn good and younger!

No matter the life stage that you are presently experiencing, it is important to enjoy the activities that you are doing, that you listen to your body and that you stay consistent. 👶🏼👧🏽👪👵

10/02/2025

As a woman, it is so very important to exercise, especially lifting weights, as we get older. After the age of 40, and through all the stages of menopause, it is critical.

Working out with weights, especially heavy weights, can influence how well we go through the aging (maturing) process. 💪

🏋 Maintain Muscle Mass
--we lose muscle mass and strength as we get older and it's extremely evident as we enter peri-menopause.
--lifting weights can help to maintain what you have and may even help you to gain strength.

🏋Maintain Bone Density
--bone density decreases with menopause, with greater risk of osteoporosis and fractures in post menopause
--lifting weights can help to maintain bone density

🏋Reduce Falls Risk and Injury
--working out helps to build a stronger body, better balance and improve physical functioning

🏋Improve Quality of Life
--exercise can help to improve mental health
--better sleep quality can also be improved with exercise
--some women have found that hot flashes diminish with regular exercise

Some pretty good reasons to start exercising, especially with the inclusion of heavier weights.