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11/13/2026

⭕️ 2 Minutes with the Pilates Ring!

Have a Pilates Ring but not sure what to do with it? Stay tuned! 💪

Here are 5 ways to put the ring to work:

1️⃣ Get positioned: Start with your legs wide and the ring between your thighs, just above your knees—not on the joints. Roll back onto your mat.

2️⃣ Squeeze & Breathe: Exhale as you gently squeeze into the ring, connecting your breathe with movement.

3️⃣ Bridge & Squeeze: Press through your feet to lift your hips. Hinge at the hips to tap down, then lift again. Hold at the top and squeeze for 4 counts.

4️⃣ Bridge & Press Out: Place your feet through the ring and position it around your legs, above the knee. Lift into a bridge, hold and press out for 4 counts. Slowly roll your spine down.

5️⃣ Support Your Head: Place the ring behind your head for support as you lift your head and shoulders.

✨ Small movements. Controlled resistance. Big opportunities to build strength.

Want more ways to use your Pilates props?

👉 Join me in class next week for more!

11/09/2026

💪 Reformer to Mat: Same Exercises, Different Challenge!

If you’ve been taking my Pilates mat classes, you’ll recognize these four arm exercises on the reformer.

1️⃣ Serving
2️⃣ Hug a tree
3️⃣ Salute
4️⃣ Arm Circles

So what’s the difference?

On the reformer, the carriage creates an additional stability challenge, while the springs provide resistance to help build strength. Every movement needs to be smooth, controlled and deliberate—both as you push against the resistance and as you return.

In the mat, we use light weights and a little imagination to create the same feeling of resistance in both directions.

The secret? Don’t let the momentum do the work!

Instead of swinging your arms, imagine you’re pushing and pulling against resistance throughout the entire movement. Control the lift, slow down the return and notice how much harder your muscles work.

That’s one of the things I love about Pilates. You don’t need a reformer to apply the same principles of strength, stability and control.

✨ It’s not just what you move. It’s how you move.

Next time we practice these exercises in class, think about resistance in both directions. You might be surprised by how much more you feel!

Link in bio for my latest schedule live and online.

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11/07/2026

“Move more” is useful advice. Finding a way to begin—and keep going—takes support.

A recent McKinsey Health Institute report highlights how much our health is shaped by everyday life: our surroundings, financial security, social connections and access to opportunities to move.

At Pilates &, we see what that support can look like: an appropriate class, guidance from a qualified teacher, options for different abilities and familiar faces that make returning feel welcoming.

Last week, several students completed a roll-up with help from the Pilates ring. They could feel their progress and recognize what their practice was making possible.

Healthy living grows through those everyday opportunities to build strength, confidence and connection.

What helps you keep movement in your week?

Explore classes and private sessions:
https://www.pilatesand.com/appointment-scheduling/

11/06/2026

What’s working? What’s changed? What needs care?

I started doing a self-care check-in around my birthday. It’s a useful reminder that our needs change—and the routines that once worked may need adjusting.

My updated annual self-care assessment offers seven prompts covering emotional wellbeing, movement, nourishment, sleep, connection and everyday care.

Notice what’s already supporting you. Choose one area that needs attention. Then identify one achievable step—or the support you need to take it.

A birthday, a new year or a quiet moment today can be your starting point.

Read the post: https://www.pilatesand.com/why-you-should-do-an-annual-self-care-assessment/

10/30/2026

💪 Ready to Level Up Your Pilates Practice?

How do you know when you're ready for the next level?

Maybe exercises that once felt challenging are becoming more familiar. You're feeling stronger, moving with greater control or finding it easier to keep up with longer sequences.

But here's something worth remembering:
Progress in Pilates doesn't always mean moving up a level. Sometimes it means moving better.

There are many ways to advance your practice:
✨ Refine your technique and movement quality.
💪 Build greater strength, stability and endurance.
🌿 Improve mobility and range of motion.
🧘 Develop better coordination between breathing and movement.
🔥 Explore more challenging exercises and flowing sequences when you're ready.

And sometimes, choosing a more restorative class is exactly what your body needs.

In my updated article, How to Level Up Your Pilates Practice, I explore how to recognize your progress, deepen your practice and decide when you're ready for a new challenge.

I also share how our Pilates & classes are designed to support different levels, goals and abilities.

The goal isn't simply to do harder exercises. It's to get more out of the movements you're already doing while gradually expanding what you're capable of.

📖 Read the updated article:
https://www.pilatesand.com/how-to-advance-your-pilates-practice-to-the-next-level/

📍 Ready to put it into practice? Join us in person at Coal Harbour Community Centre in Vancouver or online from wherever you are.

👉 Explore the latest schedule at pilatesand.com

What's one thing you can do in Pilates today that felt difficult when you started?

10/29/2026

🍂 Fall Series 1 is wrapping up at Coal Harbour this week!

After seven weeks of Pilates, it's the perfect time to pause, reflect and check in with yourself.

How are you feeling?

Are you moving with greater ease? Feeling stronger, more balanced or more confident? Are there exercises that once felt challenging but now feel more familiar?

With Fall Series 2 registration now open and classes starting next week, it's a great opportunity to reassess what you need from your Pilates practice.

💪 Ready for more of a challenge? Perhaps it's time to progress to a higher level or explore Strength & Flow.

🌿 Need something more restorative? Mobility & Recovery offers a slower-paced approach to building strength and mobility.

🧘 Looking for something a little more "chill"? That's how some of my students describe our evening Strength & Stretch class—a balanced mix of stretching and strengthening that feels just right after a busy day.

Or perhaps you've found your sweet spot and want to continue building on the progress you've made.

Progress doesn't always mean moving up a level. Sometimes it means moving better, feeling stronger or choosing what your body needs right now.

At Pilates &, there's a place to start and room to grow.

🍁 Fall Series 2 starts next week. Registration is OPEN!

📍 In Vancouver? Join us in person at Coal Harbour Community Centre for thoughtfully designed Balanced Body Pilates classes.

💻 Located far and away? Join us online and keep moving with Pilates & wherever life takes you.

Whether we're moving together in the studio or connecting virtually, there's a place for you.

👉 Explore the schedule, find your fit and register today!

https://www.pilatesand.com/appointment-scheduling/

10/28/2026

🍂 Pause. Reflect. Reassess. Then keep moving forward.

As we wrap up Fall Series 1 at Coal Harbour Community Centre, I've been thinking about a principle at the heart of The Achievable Plan™:

Progress isn't always about achieving the plan. Sometimes it's about discovering what needs to change.

After seven weeks of Pilates, this is the perfect opportunity to check in with yourself.

✨ What feels stronger or easier than it did seven weeks ago?

✨ What have you learned about your body and what it needs?

✨ Are you ready for a greater challenge, or would a more restorative practice better support your goals?

✨ What's one small adjustment that could help you continue progressing?

One of the lessons I've learned through teaching Pilates and writing The Achievable Plan is that a plan isn't something we succeed or fail at. It's something we learn from and adapt as we go.

That applies whether you're building strength, improving mobility, developing a new habit or making a bigger change in your life.

Sometimes the best next step is to level up. Sometimes it's to slow down, refine your technique or simply stay consistent.

The important thing is to keep moving forward—with intention, at your own pace.

🍁 Fall Series 2 starts next week, and registration is open!

📍 Join us in person at Coal Harbour Community Centre in Vancouver.

💻 Farther away? Join us online and continue your practice wherever you are.

👉 Explore the latest schedule and find your next step:
https://www.pilatesand.com/appointment-scheduling/

Move • Reflect • Plan • Reset • Momentum

10/26/2026

Your body is changing. Your Pilates practice can change with it.

After 50, you may notice that familiar workouts feel different—or that your body responds differently despite consistent effort.

That’s a reason to review your plan. More exercise and less food aren’t always the answer.

Consider:
• Are your muscles still meaningfully challenged?
• Does your routine include strength, balance and power?
• Are you eating and recovering enough to support the work?
• Does your practice account for your bone health and individual needs?

You can care about muscle definition while also celebrating easier stairs, steadier balance and more confident movement.

In the third article in my Pilates Body series, “Your Pilates Body After 50: Maintaining Muscle, Definition and Confidence,” I explore how to adapt your training for the life you want to lead now.

Read the article at https://www.pilatesand.com/pilates-body-after-50/

Strong body. Calm mind. Balanced life.

10/20/2026

“I want to lean out my thighs and tone my triceps.”

Sound familiar? These goals can send us from class to class, searching for the exercise that will finally change a particular area.

Pilates can strengthen specific muscles and improve movement control. But working a muscle doesn’t reliably remove the fat above it—and feeling a burn doesn’t predict how that area will look.

Muscle definition reflects several things: muscle development, body fat, skin and your natural proportions.

A useful next step is to get clear about your goal:
• Build strength?
• Develop more muscle?
• Maintain muscle while changing overall body composition?

Those goals may call for different adjustments.

In the next article in my Pilates Body series, “Can Pilates Slim Your Thighs and Tone Your Triceps?”, I explore what targeted exercise can change and how to build a plan you can evaluate over time.

Read the article at https://www.pilatesand.com/pilates-slim-thighs-tone-triceps/

Strong body. Calm mind. Balanced life.

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