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Your Journey to a Stronger You

lifebypilates

Can you build good posture just with stretches? T

Can you build good posture just with stretches?

The internet is filled with videos claiming that if you have bad posture, certain stretches done daily will fix it.

I have a different opinion: while stretching is good and sometimes absolutely necessary, what about strength? Bones need support from muscles, and those muscles must be strong to hold a beautiful posture. Stretching alone won’t do it. If improving posture were as easy as stretching, everyone would have perfect posture effortlessly.

In reality, achieving good posture is a combination of stretch, strength, and control. Stretching helps release tight areas, strength supports the structure, and control ensures proper alignment and movement. Without addressing all three, lasting improvements are unlikely.

“Stretch with strength and control” is how Romana used to describe Pilates. This is also a perfect description for the essential components of good posture.

In a video, I’d show a few exercises that not only stretch but also strengthen the body to improve posture effectively.
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#pilatesrivervale #pilatesnearme #goodposture #correctposture #strongback #pilatesoldtappan

Three exercise that would help you alleviate tensi

Three exercise that would help you alleviate tension in your back.

1️⃣Supine Twist
Purpose: Releases tension in the lower back and gently stretches the spine.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Drop both knees to one side, keeping your shoulders flat on the ground.
Hold for 20–30 seconds, then switch to the other side.

2️⃣ Open book stretch
Position:
Lie on one side with your knees bent at a 90-degree angle and stacked on top of each other. This position stabilizes your lower body so that the stretch isolates the upper back.
Extend both arms straight out in front of you, with your hands stacked on top of each other, palms together.

Movement:
Keeping your lower body still, lift your top arm and rotate it backward, opening your chest.
Try to bring your top shoulder toward the floor behind you. You should feel a stretch across your chest and a gentle twist in your upper back.
Follow your moving hand with your gaze to deepen the stretch.

Hold and Return:
Hold for 2–3 seconds at your maximum range, feeling the stretch across your upper back and chest.
Slowly bring your arm back to the starting position.

Repeat:
Perform this movement for 5–6 reps on each side.

3️⃣ Cat-Cow stretch
Cat-Cow Stretch
Purpose: Relieves tension in the spine, upper, and lower back.
How to do it:
Start on your hands and knees in a tabletop position.
Inhale, arch your back (cow position), dropping your belly and lifting your head and tailbone.
Exhale, round your spine (cat position), drawing your navel toward your spine and tucking your chin.
Repeat for 10–15 breaths

P.S. Don’t perform this stretches of you have special back conditioning or your doctor advised you to avoid certain exercises.

Work from the center” or “powerhouse” is one

Work from the center” or “powerhouse” is one of the first things you’ll hear if you ever decide to take a classical Pilates class.

In classical Pilates, the center of the body isn’t just the abdominal area—it encompasses everything that needs to be strong and stable, including the hips, glutes (butt muscles), and trunk. To perform footwork (exercise on the video)with a stable upper and lower back, every part—glutes, abs, and back—must be actively engaged to keep the body moving in harmony.

Quote: “When your glute muscles are strong, they snap into action first to keep your pelvis rock-steady, allowing your quads (the tops of your legs) to move as they’re supposed to, rather than collapsing inward. Moving upward from the waist, strong abs, obliques, and back muscles help keep everything aligned so you move as one solid unit.”
@drstacysims #roarbook
It’s incredibly rewarding to see my clients’ bodies transform through my cueing. It’s especially heartwarming to know that everything I teach has a strong scientific foundation.

In my opinion, combining strength training with classical Pilates is a winning approach to building a strong, enduring body.

P.S. On the video it took Masha @mari_777_mari a few repetitions before she found her center to complete the exercise
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#pilatesrivervale #pilatesnearme #classicalpilates #romanaspilates #pilatesoldtappan #strongbottom #stronghips #drstacysims

Seven years ago, Pilates helped me recover from a

Seven years ago, Pilates helped me recover from a very serious medical procedure I went through. I started practicing it out of necessity and discovered a true gem—the ability to stay present in the moment, focusing solely on the movement happening right now, while setting all other thoughts aside.

Making the decision to change careers was easy because my ‘why’ was very clear to me. And when the ‘why’ is clear, the rest follows naturally.

I teach Pilates with the hope that my teaching can share some of that magic that Pilates brings me. In a world with a 10-second attention span, Pilates helps the mind stay focused, the body stay strong, and emotions stay balanced.

I aim to help my clients leave everything that bothers them outside the Pilates class and concentrate on being fully present in the moment.

When we move with intention, we quiet the mind and find peace within.

Come move with Life by Pilates and find your peace
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#pilatesrivervale #pilatesnearme #pilatesoldtappan #pilatesbergencounty #privatepilatesstudio

Thank you for your trust🙏 It never ceases to am

Thank you for your trust🙏
It never ceases to amaze me how powerful this method is and how much it helps in achieving results💪🏻✨
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#pilatesrivervale #pilatesoldtappan #boutiquepilatesstudio #privatelessons #classicalpilates #romanaspilates

Enjoy your Pilates journey but do your homework fi

Enjoy your Pilates journey but do your homework first!
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#pilatesnearme #pilatesoldtappan #pilatesrivervale #firsttimedoingpilates

This amazing woman has overcome so much, and I cou

This amazing woman has overcome so much, and I couldn’t be prouder of her progress 🤩

Four months of dedication brought her the results she was striving for 💪🏻, and now she’s setting new goals to achieve!

Do Pilates, stay consistent, trust the process, and the results will come!
@elenagambourg
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#pilatesrivervale #pilatesoldtappan #privatepilatesstudio #classicalpilates #romanaspilates #pilatesnearme

Just say 👋 . . . . . #pilatesrivervale #pilate

Just say 👋
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#pilatesrivervale #pilatesoldtappan #classicalpilates #privatepilateslessons

Relaxing the diaphragm is key to effective posture

Relaxing the diaphragm is key to effective posture correction. When the diaphragm is tight, it can lead to tension in the lower back, neck, and shoulders, often causing poor posture and discomfort. By learning how to release this muscle, you can improve your posture, enhance body alignment, and move more fluidly, all while reducing strain on other muscles. This simple yet powerful practice supports better breathing and promotes long-term physical well-being.

Ready to experience these benefits for yourself? Schedule a free trial class today and discover how proper breathing can transform your posture and overall health!

P.S. in the video you can see how she learned to coordinate her rib cage with a pelvis and use back of the leg to press the magic circle. That connection would be fundamental new posture pattern not only during standing exercising but also during her daily routine.
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#pilatesrivervale #pilatesoldtappan #correctbreathingtechnique

Feeling 😔 Take your 🦮and go to @ramaporeserv

Feeling 😔
Take your 🦮and go to @ramaporeservation
Or 🍎 picking at @warwickvalleywinerydistillery

Have a great Sunday!
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#pilatesnearme #pilateswestwood #pilatesoldtappan #applepickingseason #bergencountynj

Strat Pilates as young as possible to stay as youn

Strat Pilates as young as possible to stay as young as possible!💪🏻

My daughter is having fun while learning movements that will keep her strong, flexible, and balanced for life.
It’s never too early to build healthy habits! ✨

P.S. my other daughter also enjoys doing Pilates I just couldn’t find a way to conceal her face 🤪
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#pilatesnearme #strongbodiesstrongminds #mindbodyconnection #classicalpilates

Don’t be ridiculous‼️ Never miss a chance t

Don’t be ridiculous‼️

Never miss a chance to strengthen your powerhouse!!
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#pilatesrivervale #pilateswestwood #pilatescloster
#classicalpilates #pilatesprivateclass

“I don’t count my hours of practice, I make my

“I don’t count my hours of practice, I make my hours count.” – Kobe Bryant

Many of my students only see me once a week, and guess what? They see results! 🙌 While coming more than once a week would be ideal, even just one focused hour can make a real difference. It’s all about quality over quantity.

During that hour, we work on teaching your body correct movements and setting up the mind-body connection to carry with you through the rest of the week.

If you can only dedicate one hour a week to your practice, make it count. And if you’re willing to go the extra mile, I’ll gladly give you some homework to make your practice even more meaningful and effective. This way, we won’t just pick up where we left off—we’ll be one step closer to your goals each session. 💪

Concentrate on moving correctly during that session, and your body will thank you for it every day.✨
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#PilatesJourney #MindBodyConnection #FocusedPractice #QualityOverQuantity #KobeInspiration #OneHourToChange #pilatesrivervale

Exercise to feel good, not just to look good! When

Exercise to feel good, not just to look good! When you feel good, everything looks better. So don’t worry—just do it, and wear something fun!

Inspired by podcast @valerialipovetsky and @taylor_hill
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#pilatesrivervale #pilateswestwood #feelinggood #cadillacpilates

Lately, I’ve met several people who turned to Pi

Lately, I’ve met several people who turned to Pilates after injuries from activities they once loved. These injuries left them feeling frustrated with their bodies—feeling strong, yet unable to do what they love. Unsure of what to do next, they’ve been encouraged to try Pilates for recovery.

And here they are, taking their first lesson, hoping to feel that same ⚡️ . But it’s not happening in the first session.

Why not ⁉️

Because first love can’t be replaced—certainly not that quickly, and especially not while you’re still in the healing process. For people who are strong but injured, Pilates can feel slower and more careful at first. As teachers, we need to understand your body, your pain, and how each movement affects you. It’s a process.

Setting the right expectations is everything. Starting something new can be hard—especially when it wasn’t part of your original plan. Our natural tendency is to find reasons not to try again, so it’s common for the first session not to feel like a success. But this is just the beginning.

My own Pilates journey didn’t start as love at first sight either, but after a few classes, I started noticing positive changes in my body. Pilates grew on me as I recovered from the injury that introduced me to it, and over time, I began to feel like myself again.

Give new things time to take root, especially when you’re healing.

P.S. In the video is my wonderful client Masha. She came to Pilates because of back pain. Today, she’s not only pain-free, but also feels stronger and more connected to her body. It took time, but now Pilates is part of her life—it became her friend, and it can be yours too.
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#pilatesrivervale #tryagain #backpain #backpainfree #pilatesstudio #privatepilates

My favorite type of Bar🤩 Can’t imagine doing

My favorite type of Bar🤩 Can’t imagine doing Pilates without this duo!

P.S. Don’t think this is how we start introducing these parts of the Cadillac! We always begin with simpler exercises, gradually building into deeper extensions and flexions. The Rollback Bar is perfect for introducing smooth spinal articulation. Overall, the Cadillac works well for both beginner and advanced lessons.

What was your introduction to Pilates—Cadillac or Reformer?

. . . . . #pilatesrivervale #rollbackbar #pushthroughbar #romanaspilatesinternational #classicalpilates

Feeling good in your body isn’t about perfection

Feeling good in your body isn’t about perfection; it’s about embracing your strength, honoring your needs, and finding joy in movement.
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#stretch #stretchonthebarrel #ladderbarrel #homestudio #homestudiopilates

I’d like you to meet Cynthia, a person I deeply

I’d like you to meet Cynthia, a person I deeply admire for her determination and perseverance.

Cynthia was recommended to try Pilates by her orthopedic doctor, who strongly believed it would be the best solution for her. She was recovering from a hip transplant, had never exercised before, and needed to start from the basics. She initially tried a group class at a large Pilates studio, but it quickly became clear that she needed a more personalized approach.

Refusing to give up on Pilates, Cynthia continued searching for something different, and that’s how we met. I saw an intense desire to get better but also a lot of fear—how was she going to do this when everything was so difficult? Even holding her head above the mat for five seconds was a challenge. I had my doubts too; I was in my first year of teaching and wasn’t sure if I had what it takes.

But I trusted the system, the same system that had built me up when I was in similar circumstances.

We started slow. Cynthia came to sessions twice a week after work, late in the evening. She had a lot on her plate and faced multiple setbacks, but she never gave up. In the beginning, we focused on the side that had undergone surgery. After the surgery, her foot was completely turned out, causing a significant imbalance that needed to be addressed.

Alongside working on balance, we focused on overall strength and correcting her walking posture. Leaning forward alleviated some pain, but it also put her in a vicious cycle of more back pain, as her lower back muscles were constantly strained trying to keep her from falling forward.

We both learned a lot: Cynthia learned about her body, how it works, and how to connect with it; I learned how to be a better teacher.

Almost two years later, not only is her back pain almost entirely gone, but she can also do things she never thought possible—gardening, walking without frequent falls, and standing without back pain.

The path to these achievements wasn’t easy, but it was so worth it.

Research highlights the benefits of working with a

Research highlights the benefits of working with a instructor:

🌟Personalization and Accountability: A study in the Journal of Strength and Conditioning Research found that individuals with personal trainers saw greater improvements in strength, endurance, and body composition than those exercising on their own. The key factors were personalized attention, customized plans, and accountability.

🌟Consistency and Motivation: According to the Journal of Sports Science & Medicine, working with a coach leads to more consistent workouts and higher motivation. The structured approach and regular feedback help maintain routine and overcome challenges.

🌟Behavior Change and Goal Achievement: The American Journal of Lifestyle Medicine notes that coaching, especially in behavior change like diet or exercise habits, results in more successful and sustained outcomes. Coaches assist in setting realistic goals, tracking progress, and ensuring commitment.

These studies suggest that the support and expertise of a coach lead to better and more sustainable results compared to self-guided practice

Thank you @pilates_contrology_ru
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#pilatesnearme #romanaspilates #pilateswestwood
#classsicalpilates #thighstretch

1️⃣ Mat or Reformer Classes Alone Aren’t the

1️⃣ Mat or Reformer Classes Alone Aren’t the Whole Picture:
When Joseph Pilates created his method, he didn’t just design one or two pieces of equipment—he crafted a whole suite, from the Reformer to the Cadillac, Wunda Chair, and more. Each one plays a unique role in addressing different body needs. Focusing on just one is like only training one arm and forgetting about the rest of your body.

2️⃣ Certification Really Matters:
To truly teach Pilates, an instructor needs a solid foundation—think at least 600 hours of training. A weekend certification just isn’t enough to master the principles of Pilates (control, center, breath, flow, coordination and precision) are the heart of Pilates. You want to know you’re in good hands!

3️⃣ Intro Conversations Are Key:
It’s not just about signing a waiver (though that’s important too!). A good instructor will take the time to really get to know you, ask questions about your goals, and give an honest assessment of whether they can help. If I’d had this kind of conversation when I first started, it would have saved me a lot of time and money.

4️⃣ The Pilates Principles Give Meaning:
The principles of Pilates are like the roots of a tree—they give life and depth to every exercise. When you stick to these principles, you keep the practice authentic and purposeful, rather than just adding new moves for variety’s sake.

💡 My Advice: Most studios offer an intro session. Use it to ask all your questions, and don’t be shy about sharing details that can help the instructor provide the best possible experience for you. The right studio should feel like the perfect fit!

P.S. in three video I muster the principle of control and center.
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#classicalpilateseducation #classicalpilates #pilatesprinciples #pilatesstudio #pilatesnearme #homepilatesstudio

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