5 Reasons You Should Try Pilates

So just what is Pilates and why should I being doing it?  We’re glad you asked!  Pilates is similar to yoga, but the movements concentrate on your body’s core – abs, obliques, lower back, inner and outer thighs, and your booty.  The system of exercises was created by Joseph Pilates to improve  

strength, flexibility, muscular endurance, coordination, balance, and posture and can significantly transform the way your body looks and feels. Using your body’s own weight to perform most of the exercise, Pilates builds muscle and definition without the bulk, giving you a long, lean, toned body.  If that’s not enough to try Pilates, check out these other reasons:    

1.  It's kind to your body
Most of the exercises are performed lying down or sitting, and are low impact, making Pilates safe and gentle. 

2.  It gives you variety
Pilates offers so many different exercises and progressions, that just as you think you’ve mastered all of the moves, there’s a harder version to keep you challenged and engaged without getting bored.

3.  It develops a strong core
The “core” describes the center of your body which includes the deep ab muscles and the muscles along the spine.  A strong core enhances balance and stability which can help improve the way your entire body works. Not to mention the added benefits of flat abs!  

4.  It gives you a long, lean look
Unlike the bulky results from traditional weight-bearing exercises, the movements in Pilates improve muscle elasticity, flexibility, joint movement, and posture, which means you’ll stand taller and appear longer and leaner. 

5.  It improves your mind-body connection
Pilates requires you to focus on multiple functions at one time:  your breath, your body, and how they interact together. By concentrating on these things, you’re less likely to think about chores, work, and kids to give your mind a rest and your body a great workout.  

Of course, there are so many more benefits than these five. So come on out and try it!  You’ll be amazed at the transformation in your well-being without taking a toll on your body.  Movement works offers Pilates on Tuesday mornings at 8:30 and Friday mornings at 9:30. 

Barre Blast Instructor Barbie Milliken Kinlaw gets up close and personal with Movement Works about the benefits of Barre class.         

                                                                                        

Barbie has spent years developing her passion for fitness and dance into a lifestyle reality. You may already be familiar with her Zumba classes where she infuses the positive power of dance with a calorie-burning, body reshaping dance fitness party. But did you know that Barbie also teaches Barre Blast, a combination of postures inspired by ballet, yoga, and Pilates. Don’t worry, you need never to

have stepped into a pair of ballet slippers to participate in Barre Blast. Here Barbie walks us through the Barre philosophy and why it’s so beneficial as an exercise routine or any age and athletic-level.

MW:  First things first… Barre Blast is NOT a dance class. Tell us what it is exactly.

Barbie: No, it’s not a dance class. I think people get scared off by the “barre” name and automatically think ballet.  It is a highly effective full body workout that fuses Pilates and ballet postures to strengthen and tone your entire body. Each class consists of a warm up, an upper body work with hand weights, a combination of high intensity sequences of thigh, seat and core exercises at the barre, mat work involving planks, push-ups and abdominal exercises. We finish each combination with a releasing stretch to lengthen the muscles and improve flexibility.

MW: How did you get interested in Barre fitness, and where did Barre Blast come from?

Barbie:  While searching for my next fitness routine, I came across a barre class and was hooked. After completing a training course I teamed up with friend and fellow instructor, Rhyne Page, to create Barre Blast Fitness. We don't follow any particular barre method, but pull from her extensive dance background and my group fitness experience. I am a licensed Zumba and certified Barre instructor. 

MW:  What are the benefits of Barre Blast?

Barbie: Barre blast has many benefits, a stronger core which results in better posture, a lifted and toned backside, more muscle definition in the arms and thighs, and the overall feeling of peace and serenity that the Pilates elements bring to the workout. I have many students tell me they feel tired, but more grounded and relaxed after class, the long stretch at the end is nice way to finish.

MW:  What age groups and skill levels does Barre benefit?

Barbie: Barre Blast is very inclusive. We have all ages and skill levels in our classes, and there is no need to have a dance background as this is a fitness class not a dance class. There is zero impact on the joints and everyone can move at their own pace. We are here to help and love what we do, all questions and concerns before, during, and after class are welcome. Don't be afraid to ask for help! 

MW:  So what can someone expect from the first class?

Barbie: I would suggest arriving about 15 minutes early for the first class so you can speak with me and I can explain how to hold your body and perform the exercises correctly. It is important to have correct form in Barre Blast for the movements to be effective and safe. You will need hand weights and mats, we have these available or you can bring your own, I also suggest grippy socks, but they are not required - barefoot is acceptable.

MW:  Any final words of wisdom you can give us?  

Barbie: I have so many people tell me they are intimated to try this class! Please be assured you will not be walking into a class full of ballerinas doing pirouettes. You will however get a great workout and meet some awesome, supportive people in a judgement-free and caring environment. Come by and see me, I can't wait to help you achieve your fitness goals! 

We hope you’ll come check out Barbie’s Barre Blast fitness classes Movement Works in Calabash on Monday evenings from 6:00 p.m. to 7:00 p.m. and Saturdays from 9:30 a.m. to 10:30 a.m.  Let Barbie help you get over your fear of the barre and have a blast!    

5 Reasons to Practice Tai Chi

Tai Chi is a centuries-old Chinese practice entrenched in Chinese meditation, medicine, and martial arts, designed to exercise the mind and body using gentle, fluid postures that create an orchestrated dance, that benefit both the mind and body. Here are 5 reasons you should practice Tai Chi.

1. Increases strength, flexibility, balance, and coordination. Research suggests that tai chi participants are twice as likely to have no trouble performing moderate to rigorous activities as nonparticipants.

2. Improves heart function and decrease blood pressure. Researchers at Harvard Medical School and the Beth Israel Deaconess Medical Center revealed in the journal Archives of Internal Medicine that patients with chronic heart failure experienced a better quality of life and mood if they regularly practice Tai Chi.

3. Heightens Sleep.  Researchers have found that tai chi participants had improved sleep quality and duration. The benefits are similar to those gained through medication or cognitive behavioral therapy.

4. Fights stress, anxiety, and depression.  Tai Chi is all about relaxation. The gentle, slow postures

release tension in the body. As you continue your
practice, you’ll instinctively use the practice to release tension.

5.  Gives you enjoyments so you’re more likely to stick with.  One of the best reasons to practice Tai Chi is that it’s enjoyable, which means you are more likely to continue to practice long enough to see results. 

Tai Chi is a low-impact, weight-bearing, aerobic, but relaxing exercise that benefits participants of all ages.  Movement Works offers Tai Chi classes as well as other martial arts related classes. Check out the schedule at Movement Works. 

Did you know… That extreme heat is responsible for an average of 658 deaths in the U.S. ever year – that’s more than tornadoes, hurricanes, floods, and lightening deaths combined, according to the National Center for Environmental Health.  Little League, beach volley ball, kid’s day camp, runners, joggers, and even dog walkers, no matter the activity, everyone is susceptible to heat-related illnesses like heat cramps, heat exhaustion, dehydration, and the most serious, heat stroke, which can lead to organ failure and death if not treated immediately.  Career athletes have the luxury of a personal trainer and medical staff to help them monitor their performance and their health, but anyone, young or old, who plays a sport for school, company function, or just for fun, should know the warning signs of heat-related health illnesses.  Be mindful of these signs and protect yourself while at play or work.

Early Warning Signs of Heat Exposure

•             Headache, dizziness, faintness

•             Irritability, anger, mood change

•             Fatigue

•             Heavy sweating

•             Heat rash, prickly heat

•             Muscle cramps

•             Changing to breathing and pulse rate

•             Dehydration

As Heat Stress Worsens

•             Trouble catching breath

•             Strong rapid pulse changes to weak rapid pulse

•             Severe headache

•             Sever muscle cramps

•             Disorientation

•             Skin feels hot and dry

•             Severe dehydration

•             Cessation of sweating

•             Exhaustion

•             Coma or possible death

Freedom…To Do, To Be, and To Renew

The sights and sounds of fireworks, the dogs and burgers on the grill, the family and friend gatherings, and

those amazing red, white, and blue colors showing up everywhere. You know summer has officially arrived when we kick-off the Fourth of July festivities, thanking those fabulous forefathers of ours for giving British rule the boot, and declaring our independence in 1776!  But July 4^th isn’t just a day to celebrate our freedoms as a country. Think of it also as a national holiday to commemorate YOU. Give yourself a pat on the back for being who you are, and give yourself the freedom to let your own unique light shine through. Sometimes it’s easy to get caught up in negative chatter – either external or your own berating internal voice – and let the perceptions and opinions of others persuade you to doubt who you are, or hamper who you want to be.  Allow yourself the freedom to just be.

While you’re at it, give yourself permission to do nothing as well. These hot, languid lazy days of summer are so tempting to stay inside and hibernate. That’s not only acceptable, it’s encouraged! Did you know that resetting your brain is just as important as resetting your body. If you’re taking a summer vacation, take it to the fullest and expand and rest your mind. You can:

• Read a book
  
• Write a book
• Write in a journal
• Listen to music
• Put a puzzle together
• Sew a dress
• Paint a picture
• Mediate

No matter what you do, just be. Be with family, be with friends, be with nature, be by yourself, be mindful, and most of all, let yourself be free to enjoy the experience of rest, relaxation, and renewal. Your brain will thank you!

Happy Fourth of July!

Fitness Instructor Denise Galiano shares advice from her personal fit file – just in time for her Women of Power workshop

You’ve probably seen Denise around the Movement Works facility – beautiful, raven hair, fit body of a twentysomething, you can’t miss her.  But I’ll let you in on little secret… Denise is 50 years old. Yep, 50. And not that that’s old by any standards, but you’d never know her age by looking at her…or trying to keep up with her in Piloxing and Funk-Fit classes. On Saturday, June 27^th at 11:00 a.m., Denise is holding a two-hour Women of Power workshop at Movement Works in Calabash, North Carolina to let you in on her secret for staying young and healthy. She'll talk about the benefits of strength training using your own body weight, free weights, barbells, and different techniques.  Here Denise gets up and close and personal with Movement Works about growing older healthier and happier, eating healthy, and teaching others how to strive for fitness for life.  

MW: What’s a typical day like for you?

Denise: I hit the floor running at 5:30 a.m. until 10 at night. I typically work a 50-hour week, and I

teach classes every night Monday through Friday, and some Saturdays.  In between, I find time to choreograph my routines, take classes to learn new training and fitness programs, and research fitness and nutrition. Oh yeah, let’s not forget the family – a home, kids, and a grand baby. 

MW: Whew, that’s a busy schedule! What keeps you motivated to keep it up?

Denise: My students are my passion and my drive. It is because of them that I keep doing it. Don’t get me wrong, I would still do my workouts either way, but to see my students change in attitude, appearance, and just get physically stronger is what drives me every day.

MW: Obviously staying active is a big part of what makes you look so great.  Do you have any advice besides staying physical you can share?

Denise: I eat very healthy… but I do cheat here and there.  I eat 6 to 7 times a day, very small healthy amounts. This keeps my blood sugar and metabolism in gear. I am a vegetable girl. I eat meat maybe 10 times a year, but then I suffer for it the next couple of days. You don’t realize how good you feel until you eat the wrong foods.

Food and fitness go hand-in-hand. You will have great success with this combo. My suggestion is start by replacing one unhealthy snack with one healthy snack a day, once a week. Fit for Life is the goal here.  Not a fix for a month. Please remember, this works for me and I am not a nutritionist. Everyone is different.

MW: So you’re holding a strength-training workshop at Movement Works on June 27^th. Can you tells us how strength training can benefit women in particular?

Denise: First of all, there are so many benefits to strength training. Did you know you start losing bone density at the age of 20? Lifting weights helps keeps your bones strong, along with helping reduce or eliminate knee and back pain. It makes you physically stronger to help with everyday functions like balance, depression, internal health, and of course, weight loss – all of which makes you look and feel stronger. Remember this:  muscle burns fat!!!

Everything you do – from Zumba, which is a great start, to weightlifting, HIIT, interval training, tabata, to Plyometrics – has different benefits for your body. It’s a natural instinct to just stick with cardio, but don’t sell yourself short and settle for just cardio. We as women owe it to ourselves to move forward, try something new.  We’re all worth it!  Remember, get fit for life!

MW: What can participants expect from the Women of Power workshop?

Denise: I’ll teach proper form and different styles of workouts so everybody can see what works for them individually.  You’ll be surprised at what your body can do if you just try.  I’ll also introduce Piloxing Knockout, a whole new way of performing high intensity core strengthening exercises influenced by boxing, functional training, cardo and plyometrics. at the workshop.  You’ll love it, it’s one of the greatest workouts for women.  The best advice and motivation I can give is to remember that anything worth doing takes time and commitment, and it may not always be easy, but it will always be worth it.

We hope you’ll come check out Denise’s Women of Power strength training workshop at Movement Works in Calabash on Saturday, June 27^th from 11:00 a.m. to 1:00 p.m. The cost is $15 if you pre-register, and $18 the day of.  Let Denise inspire healthy habits for a lifetime!  

Get Up and Move this Summer to the Beat Ya'll... Hip Hop Anyone?

The temperatures are soaring and so should your motivation! Nothing inspires us to get outdoors more than the warm weather of the early summer. Crisp mornings, birds singing, and of course, the beckoning beach! Take advantage of this beautiful time of the year to free your mind, enjoy this amazing space we call home, and get outside and improve your health and happiness.

Our coastal area offers a ton of options for exercising outdoors, like running, hiking, biking, walking, surfing, paddle boarding, swimming, outdoor yoga, or kayaking. You name it, there’s no end to what you can do in the great outdoors to keep active and healthy. But in addition to the variety, did you know there are specific benefits you get from being in the open air that you don’t get from an indoor workout? 

Exercising outdoors means you exert more energy due to the wind or hilly terrain, particularly if you are a runner or participating in an alfresco boot camp because these situations add more resistance to your workout. Not only do you spend more physical energy, you reap the spiritual and psychological benefits like a natural mood lifter, gratification, enjoyment – all of which can help increase your self-esteem and reduce stress.  And hey, let’s not forget that little thing called Vitamin D!  Just don’t forget your sunscreen!

Of course, there’s never anything wrong with a great indoor workout. As the summer progresses it’s always nice to have a climate-controlled indoor facility to exercise in. But working out indoors can often become predictable, which means you can easily get bored with your same-old-same-old routine. But Movement Works has got a cure for the common indoor workout blues…something that’s a little unpredictable and will get you out of your comfort zone and into something new to keep your summer-time exercise motivation going. Can you say hip hop?

Join our resident Hip Hop Instructor, Ashlea Sovetts for a 4 week introduction to Hip Hop Jazz! ^rd from 6:00 pm to 7:00 pm and concludes on Wednesday, June 24^th.  Pre-register for $45 at Movement Works.  No experience required, just a willingness to try something new and step out of the box when it comes to your fitness routine!  Adult participants will learn the foundation of traditional hip hop dance progressing to jazz dance techniques and power moves, while exploring and honing their unique individual expression. This class focuses on rhythm, musicality, style, choreography and individual and collective growth. Students gain strength, flexibility, endurance, and coordination. This four-week session begins on Wednesday, June 3 from 6:00 pm to 7:00 pm and concludes on Wednesday, June 24^th.  Pre-register for $45 at Movement Works.  No experience required, just a willingness to try something new and step out of the box when it comes to your fitness routine! 

Calling all Shaktis: Let’s Shimmy, Shiver, and Shake

Enticing, fluid movements. Colorful veils lifting and bouncing. Seductive hip drops. Beguiling hand gestures springing from the wrists. No ladies, these moves aren’t meant to titillate men into a sexual frenzy, but rather celebrate the cosmic energy of the divine female through the art of dance – performed for women by women. It’s time to rethink…Belly Dance.

Belly dance is a great way to connect to your inner great Goddess, or Shakti as she’s known to the

Hindus. Shakti is thought to be the innermost animating soul of man or god and is translated as cosmic energy that “implies power, ability, capacity, strength prowess, regal power, power of composition, poetic power of signification of a word or term; the power inherent in cause to produce its necessary effect.”  To sum it up, women rock!

Belly dancing expresses these quintessential feminine qualities through sacred movements like hip drops, vertical hip rocks, outward hip lifts and twists, infinity loops, horizontal or tilting hip circles, undulations of the hips and abdomen. And don’t forget the fluid shimmies, shivers, and vibrations. Belly dance isn’t just for physical fitness or entertainment, but an outlet for women to express and share their feminine power and experiences.   

So whether you’re looking for a way to connect with the other Shaktis in your community, or your

family, come experience the cosmic power of belly dance and worship your divine feminine power at Movement Work’s Belly Dance Soiree on Thursday, May 21st from 7 to 9 pm. Come early and join us for wine and hors d’oeuvres. Pre-register for a discounted rate of $20, or pay $25 at the door on the day of the event. We can’t wait to see you!