Tekoa Pilates

07/20/2023

Shout out to my ROCKSTAR client, Terri McGowan! She not only requested to increase the time spent on the mats, she followed through with such determination! Today she completed x50 exercises/stretches in 45 minutes. Many of these exercises were new to her and utilized muscles we haven’t focused on yet. This girl’s got GRIT!

06/05/2023

04/27/2023

The strength and flexibility workout is having a moment. What can — and can’t — it do for us?

04/14/2023

I want to thank all of the amazing individuals who gave Pilates classes a chance during our first week. You should be genuinely proud of yourselves for investing in your well-being and even potentially putting yourself outside your comfort zone in order to complete the class. I appreciate your trust and I will be continually improving the program to be as effective and accessible as possible. I have feedback forms you can fill out if you have any concerns, information you’d like to share or recommendations! Again, from the bottom of my heart, THANK YOU. ❤️

04/13/2023

Frequently Asked Questions:

What if I can't get up from the floor?

If you have trouble sitting up from a supine position (lying on the back), roll onto your side and use your arms and hands to push yourself up to a seated position, as you would when getting out of bed.

What if I can't sit up straight?

If you feel your lower back rounding despite your best efforts, try bending the knees slightly. Another option is to prop yourself up on a firm pillow, a yoga block, or even a stack of books.

What if lifting my head strains my neck?

If you cannot lift your head off the floor, as in an ab curl or “crunch,” use your hands to support the back of your head until your neck and abdominal muscles get stronger. Alternatively, you can place a small towel (such as a hand towel) lengthwise on the Mat under your back, shoulders, and head. Hold the top corners with your fingers to create a hammock shape. Lift the elbows slightly off the floor and keep the head relaxed into the towel. As you gain strength, you can start to relax your grip on the towel.

What if I can't put pressure on my wrists?

If you have delicate wrists, roll up the edge of your mat to create a small ledge or lift for your palm (or invest in a foam wedge designed for just this purpose). In the plank position (the top of a push-up), try using fists instead of the flat part of your hands, or come down to your forearms instead. In side-lying leg work, instead of propping your head on your bottom hand, lie down with your bottom arm outstretched so the head rests on the inner upper arm. (This position can also be more comfortable for people with neck injuries.)

04/13/2023

Benefits of Pilates for Seniors

Pilates is an effective mode of exercise that combats the natural decrease in muscle mass and strength associated with age. Maintaining or increasing strength as one ages has numerous benefits including increased bone density, increased muscle mass, and improved balance. All of these contribute to the quality of life and the ability to continue performing everyday activities that we take for granted.

Strength on its own isn’t sufficient enough for life’s requirements of twists, turns, reaching, bending, carrying or getting up and down. Pilates exercises contain the ideal formula for improving flexibility due to its connection to breath and its precise slow controlled movements. Pilates is not a static workout, but rather it keeps moving- transitioning between exercises to develop the smaller muscle groups as well as longer leaner muscles.

Pilates also improves balance, making it an ideal form of exercise for seniors. Acquiring and maintaining good balance prevents falls, injury, and the loss of independence that often follows. Practicing Pilates two to three times per week improves posture, strength, and body awareness, all of which go a long way towards living confidently and independently for many years to come.

Pilates is especially beneficial if you are dealing with some of the special conditions that affect seniors. For example, a customized Pilates regime improves muscle and bone strength, helping to prevent loss of bone mass and even reversing the effects of Osteoporosis. Pilates can play a role in breast cancer recovery, too, not only in terms of physiological benefits, but because it can help boost self-esteem, confidence, and an overall sense of well-being. Those with arthritis may find that Pilates can improve joint mobility and ease stiffness.

Resource: pilatesanytime.com

Improve mobility, strength and range of motion are just a few benefits of Pilates for Seniors. Read on to learn more about this healthy practice for older adults.

04/01/2023

If you are concerned Pilates isn't for you because of a bad back, neck, knees, arthritis, etc., I'd love to impart a little bit of information and research! Pilates is low-impact, gentle on joints and customizable for your needs and fitness level. It focuses primarily on developing deep core strength. Strong core muscles maintain your balance, help you avoid awkward movement, and prevent unwanted strains or sprains. They also allow your body to transfer force and stress through your muscles rather than your spine, which significantly reduces your risk for back pain! Additionally, weak abdominal muscles can actually CAUSE lower back pain by encouraging a forward-leaning posture and less stability when doing spinal motions. Since abdominals work in conjunction with back muscles when bending, straightening or lifting, you could be more prone to hip, back and neck pain with a weak core.
Same can be said for our knees, wrists, shoulders, etc. as a weak core and poor posture can negatively impact all areas of our bodies.
We are ABSOLUTELY equipped to increase your core strength, flexibility and overall stability at Tekoa Pilates regardless of where you are on your fitness journey. All it takes is a little guidance, time and perseverance.

03/30/2023

One is a holistic discipline originating from ancient India, the other a specific physical system devised by a German anatomist in the early 20th century: while there might be a lot of cross-over between yoga and Pilates, the two are inherently very different.

Put simply, the biggest difference between is the emphasis on the spiritual side in yoga. While modern yoga in the West has become largely about movement, the practice has much deeper roots. Yoga is a spiritual philosophy: the physical practice makes up only one of the eight parts – or limbs – of the yoga path. The other ‘limbs’ include ethical standards, self discipline, breath, sensory transcendence, focus, meditation and a bliss state where you transcend the self. The last four limbs are involved in meditation.

Pilates was created by Joseph Pilates who was an anatomist and a mechanical genius. It is a physical system that uses very specific targeted exercises to improve strength, flexibility and posture with particular focus on the core. It is a disciplined practice that needs to be done on a regular basis to provide benefit.

https://www.harpersbazaar.com/uk/beauty/fitness-wellbeing/a25626354/yoga-vs-pilates/

03/25/2023

Hi! 👋 My name is Whitney Bloom and I am owner and instructor of ! My goal when starting this business was to provide a safe space to offer fun, effective and accesible fitness programs to a small town that has very few options. I’m extremely passionate about self development and fitness. I firmly believe in people and their ability to defy all odds. What we do in Pilates is foster the mind-body connection, develop deep core strength, increase flexibility and overall stability. Anyone can do Pilates regardless of age or fitness level. THIS is why I love the exercise program. No matter where you are in your journey, there’s always room to improve our wellness to be our best selves. With love,
Whitney