Full Transcript Introduction: Pilates and strength training for stronger bones 0:01 Hi, this is Margie. 0:02 Hi, this is Margie. I love sharing 0:03 I love sharing 0:03 I love sharing great 0:04 great 0:04 great exercises with you, and that's exactly what 0:05 exercises with you, and that's exactly what 0:05 exercises with you, and that's exactly what we're 0:05 we're 0:05 we're going to do today. We'll 0:08 going to do today. We'll 0:08 going to do today. We'll look at how to 0:09 look at how to 0:09 look at how to combine the best of 0:10 combine the best of 0:10 combine the best of Pilates and strength 0:11 Pilates and strength 0:11 Pilates and strength training. And I'm excited 0:14 training. And I'm excited 0:14 training. And I'm excited to introduce our 0:15 to introduce our 0:15 to introduce our special guest, 0:16 special guest, 0:16 special guest, Dr. Lisa Grimmer, 0:18 Dr. Lisa Grimmer, 0:18 Dr. Lisa Grimmer, who is a physical 0:19 who is a physical 0:19 who is a physical therapist with over 20 0:20 therapist with over 20 years of experience in 0:21 years of experience in 0:21 years of experience in strength training 0:23 strength training 0:23 strength training and movement. She 0:24 and movement. She 0:24 and movement. She specializes in 0:25 specializes in 0:25 specializes in safe exercises 0:26 safe exercises 0:26 safe exercises for osteoporosis and 0:27 for osteoporosis and 0:27 for osteoporosis and has completed comprehensive 0:29 has completed comprehensive 0:29 has completed comprehensive Pilates training. 0:30 Pilates training. 0:30 Pilates training. Where it combines strength, 0:32 Where it combines strength, 0:32 Where it combines strength, balance, and 0:32 balance, and 0:33 balance, and functional movements. 0:34 functional movements. 0:36 So it helps 0:36 So it helps people strengthen their 0:37 people strengthen their 0:37 people strengthen their bones and move 0:38 bones and move 0:38 bones and move confidently. I met 0:41 confidently. I met 0:41 confidently. I met Lisa at a conference, 0:42 Lisa at a conference, 0:42 Lisa at a conference, I really 0:43 I really 0:43 I really liked her 0:44 liked her 0:44 liked her work, and I invited 0:45 work, and I invited 0:45 work, and I invited her to our community 0:46 her to our community , where she ran a 0:47 , where she ran a 0:47 , where she ran a phenomenal 0:48 phenomenal 0:48 phenomenal program. And I said, 0:50 program. And I said, 0:50 program. And I said, "You know what?" You should 0:52 "You know what?" You should 0:52 "You know what?" You should come to my 0:53 come to my 0:53 come to my podcast too, because I 0:54 podcast too, because I 0:54 podcast too, because I think this information is 0:55 think this information is 0:55 think this information is important and can 0:56 important and can 0:56 important and can help each of 0:58 help each of 0:58 help each of us. And the most interesting thing is 1:00 us. And the most interesting thing is 1:00 us. And the most interesting thing is that at the end she 1:01 that at the end she 1:01 that at the end she will show three great 1:02 will show three great 1:02 will show three great exercises that you can 1:03 exercises that you can 1:03 exercises that you can do at home and 1:04 do at home and 1:04 do at home and get 1:05 get 1:05 get real benefits from them. 1:06 real benefits from them. 1:06 real benefits from them. So, there will be a lot of 1:07 So, there will be a lot of 1:07 So, there will be a lot of useful information. 1:09 useful information. 1:09 useful information. Stay with us. 1:10 Stay with us. 1:14 Greetings, Lisa. So glad to 1:14 Greetings, Lisa. So glad to see you here on the 1:15 see you here on the 1:15 see you here on the podcast. 1:16 podcast. 1:16 podcast. Thank you very much for 1:17 Thank you very much for 1:17 Thank you very much for inviting me. I am 1:18 inviting me. I am 1:18 inviting me. I am very happy to be here. 1:19 very happy to be here. 1:19 very happy to be here. It was so nice, 1:20 It was so nice, 1:21 It was so nice, because Lisa recently 1:22 because Lisa recently 1:22 because Lisa recently did a really 1:23 did a really 1:23 did a really phenomenal class 1:24 phenomenal class 1:24 phenomenal class for our community, 1:25 for our community, 1:25 for our community, and after that, I 1:26 and after that, I 1:26 and after that, I said, "You know what?" 1:27 said, "You know what?" 1:28 said, "You know what?" We need to 1:28 We need to 1:28 We need to share this 1:29 share this 1:29 share this information with 1:30 information with 1:30 information with my 1:31 my 1:31 my podcast audience because 1:32 podcast audience because 1:32 podcast audience because I think there's 1:33 I think there's 1:33 I think there's a lot of confusion, and there are 1:35 a lot of confusion, and there are 1:37 so many things people can do 1:37 so many things people can do to improve their 1:38 to improve their 1:38 to improve their bone health, and Pilates is 1:39 bone health, and Pilates is one of those 1:40 one of those 1:40 one of those ways, especially when 1:41 ways, especially when 1:41 ways, especially when combined with strength 1:43 combined with strength 1:43 combined with strength training. So I 1:44 training. So I 1:44 training. So I thought it would be 1:45 thought it would be 1:45 thought it would be great to share 1:47 great to share 1:47 great to share this information. 1:48 this information. 1:48 this information. So, thank you very much for being 1:49 So, thank you very much for being 1:49 So, thank you very much for being here. 1:50 here. 1:50 here. Thank you again. Me, I 1:51 Thank you again. Me, I 1:51 Thank you again. Me, I love it, and, you know, 1:52 love it, and, you know, 1:52 love it, and, you know, the only thing I love 1:53 the only thing I love 1:53 the only thing I love more than moving 1:54 more than moving 1:54 more than moving myself is helping 1:56 myself is helping 1:56 myself is helping other people move 1:57 other people move 1:57 other people move safely and confidently. 1:58 safely and confidently. 1:58 safely and confidently. So this is a fantastic 1:59 So this is a fantastic 1:59 So this is a fantastic opportunity to help 2:00 opportunity to help 2:00 opportunity to help people do that. 2:01 people do that. 2:01 people do that. So, let's start from the 2:02 So, let's start from the 2:02 So, let's start from the beginning. I think 2:04 beginning. I think many people have heard of 2:05 many people have heard of 2:05 many people have heard of Pilates, and there are many 2:06 Pilates, and there are many 2:06 Pilates, and there are many people who 2:07 people who 2:07 people who practice it. But why do 2:09 practice it. But why do 2:09 practice it. But why do n't you tell us 2:10 n't you tell us 2:10 n't you tell us a little bit of the background 2:11 a little bit of the background 2:11 a little bit of the background on Pilates, why you 2:13 on Pilates, why you 2:13 on Pilates, why you became so interested in it, 2:14 became so interested in it, 2:14 became so interested in it, and why you think 2:15 and why you think 2:15 and why you think it's so useful as 2:16 it's so useful as 2:16 it's so useful as part of the 2:17 part of the 2:17 part of the osteoporosis programs that you 2:18 osteoporosis programs that you 2:18 osteoporosis programs that you teach? 2:19 teach?
Why Pilates can benefit people with osteoporosis 2:23 Yes. So, Pilates was 2:23 Yes. So, Pilates was originally 2:23 originally 2:23 originally started by 2:24 started by 2:24 started by Joseph Pilates 2:25 Joseph Pilates 2:25 Joseph Pilates actually as 2:26 actually as 2:26 actually as rehabilitation 2:27 rehabilitation 2:27 rehabilitation medicine. He was 2:29 medicine. He was 2:29 medicine. He was bedridden, 2:30 bedridden, 2:30 bedridden, so the exercises he 2:31 so the exercises he 2:31 so the exercises he could do 2:32 could do 2:32 could do began in 2:33 began in 2:33 began in bed. Since then, it has 2:35 bed. Since then, it has 2:35 bed. Since then, it has grown into 2:35 grown into 2:35 grown into countless 2:36 countless 2:37 countless variations and species. I 2:38 variations and species. I 2:38 variations and species. I started doing 2:39 started doing 2:39 started doing Pilates back in 2:40 Pilates back in 2:40 Pilates back in university, and I 2:41 university, and I 2:41 university, and I think my first 2:43 think my first 2:43 think my first gift to myself 2:44 gift to myself 2:44 gift to myself after graduation 2:45 after graduation 2:45 after graduation was Pilates classes. 2:46 was Pilates classes. 2:49 I grew with 2:49 I grew with him, becoming a 2:50 him, becoming a 2:50 him, becoming a personal 2:51 personal 2:51 personal trainer and physical 2:52 trainer and physical 2:52 trainer and physical therapist, and 2:53 therapist, and 2:53 therapist, and saw incredible 2:54 saw incredible 2:54 saw incredible results not only 2:55 results not only 2:55 results not only for regular 2:56 for regular 2:56 for regular patients, but also for those with 2:57 patients, but also for those with osteoporosis. 2:58 osteoporosis. 3:02 I believe that the emphasis on 3:04 core stability and strength, as well as 3:04 core stability and strength, as well as fundamental 3:05 fundamental 3:06 fundamental principles, is beneficial 3:07 principles, is beneficial 3:07 principles, is beneficial for all categories of 3:08 for all categories of 3:08 for all categories of people. 3:08 people. 3:09 people. I really 3:10 I really 3:10 I really like it. And what, 3:14 like it. And what, 3:14 like it. And what, besides the core muscles, do you 3:15 besides the core muscles, do you 3:15 besides the core muscles, do you think is the main thing that 3:16 think is the main thing that 3:16 think is the main thing that Pilates 3:17 Pilates 3:17 Pilates emphasizes compared 3:18 emphasizes compared 3:18 emphasizes compared to other types of exercises 3:19 to other types of exercises ? What 3:20 ? What
The power of mindful movement and core strength 3:24 I like about Pilates is the 3:27 conscious movement component. 3:31 You really feel 3:31 You really feel your muscles: whether it's 3:32 your muscles: whether it's 3:32 your muscles: whether it's activating your core to 3:34 activating your core to 3:34 activating your core to support your spine, 3:35 support your spine, 3:35 support your spine, activating your hips for 3:36 activating your hips for 3:36 activating your hips for squats, or working your 3:37 squats, or working your 3:37 squats, or working your shoulder girdle. 3:42 shoulder girdle. 3:42 shoulder girdle. There is a principle in Pilates 3:43 There is a principle in Pilates 3:43 There is a principle in Pilates that the secondary 3:44 that the secondary 3:44 that the secondary source of strength is our 3:45 source of strength is our 3:45 source of strength is our shoulder girdle. This 3:47 shoulder girdle. This 3:47 shoulder girdle. This helps us 3:48 helps us 3:48 helps us properly 3:48 properly 3:48 properly stabilize and 3:49 stabilize and 3:49 stabilize and activate our 3:50 activate our 3:50 activate our shoulder muscles, which is 3:51 shoulder muscles, which is 3:51 shoulder muscles, which is extremely important 3:52 extremely important 3:52 extremely important when we move on to 3:53 when we move on to 3:53 when we move on to heavy loads. 3:54 heavy loads. 3:55 heavy loads. This is true. However, regarding 3:58 This is true. However, regarding 3:58 This is true. However, regarding Pilates, there is a very 3:59 Pilates, there is a very 3:59 Pilates, there is a very important point that is 4:01 important point that is 4:01 important point that is sometimes missed 4:02 sometimes missed 4:02 sometimes missed if you work with the 4:03 if you work with the 4:03 if you work with the wrong specialists: there are 4:04 wrong specialists: there are 4:04 wrong specialists: there are many principles, and 4:06 many principles, and 4:06 many principles, and we need to 4:07 we need to 4:07 we need to adapt the exercises 4:08 adapt the exercises 4:08 adapt the exercises for people with 4:08 for people with 4:08 for people with osteoporosis. 4:12 osteoporosis. 4:12 osteoporosis. Can you share 4:13 Can you share 4:13 Can you share basic 4:14 basic 4:14 basic modifications for 4:15 modifications for 4:15 modifications for people with osteoporosis 4:16 people with osteoporosis 4:16 people with osteoporosis or osteopenia? I 4:18 or osteopenia? I 4:18 or osteopenia? I believe that everyone 4:19 believe that everyone 4:19 believe that everyone should do them 4:20 should do them 4:20 should do them to avoid injuries. 4:22 to avoid injuries. 4:22 to avoid injuries. You are absolutely right.
Pilates exercises that need osteoporosis modifications 4:23 You are absolutely right. 4:24 You are absolutely right. About 80% of 4:25 About 80% of 4:25 About 80% of Pilates programs... That means 4:27 Pilates programs... That means 4:27 Pilates programs... That means 80% of the exercises are actually 4:29 80% of the exercises are actually 4:29 80% of the exercises are actually not suitable for 4:30 not suitable for 4:30 not suitable for people with osteoporosis. 4:32 people with osteoporosis. 4:34 That's a huge 4:34 That's a huge amount of exercise. So 4:36 amount of exercise. So , anything that involves 4:37 , anything that involves 4:37 , anything that involves aggressive lifting 4:39 aggressive lifting 4:39 aggressive lifting or bending. 4:39 or bending. 4:43 For example, in the 4:43 For example, in the classic exercise " 4:44 classic exercise " hundred", the back 4:45 hundred", the back 4:45 hundred", the back is pressed to 4:46 is pressed to 4:46 is pressed to the floor and the chest 4:47 the floor and the chest 4:47 the floor and the chest is raised in a twist. 4:48 is raised in a twist. 4:51 But for my clients 4:51 But for my clients with osteoporosis, we don't 4:52 with osteoporosis, we don't 4:52 with osteoporosis, we don't use this 4:53 use this 4:53 use this position with the 4:53 position with the 4:55 spine pressed to the floor. I 4:55 spine pressed to the floor. I studied modern 4:56 studied modern 4:56 studied modern Pilates, and we 4:57 Pilates, and we 4:57 Pilates, and we tend to work in a 4:58 tend to work in a 4:58 tend to work in a neutral 4:59 neutral 4:59 neutral spine position, which is the 5:01 spine position, which is the 5:01 spine position, which is the position of your body when 5:02 position of your body when 5:02 position of your body when you're just standing, right? 5:03 you're just standing, right? 5:04 you're just standing, right? We study what a 5:05 We study what a 5:05 We study what a flat back is, but 5:06 flat back is, but 5:06 flat back is, but only as a starting point 5:07 only as a starting point to find the 5:08 to find the 5:08 to find the right posture. 5:09 right posture. 5:12 Want to know 5:12 Want to know why we avoid 5:13 why we avoid 5:13 why we avoid rounding our backs? 5:14 rounding our backs? 5:14 rounding our backs? I think many people... 5:15 I think many people... 5:16 I think many people... Oh, yes, of course. 5:17 Oh, yes, of course. 5:17 Oh, yes, of course. We can, you know, it 5:18 We can, you know, it 5:18 We can, you know, it never hurts 5:19 never hurts 5:19 never hurts to emphasize the "why," 5:20 to emphasize the "why," 5:20 to emphasize the "why," because when people just 5:22 because when people just 5:22 because when people just hear, "Oh, well, Lisa 5:23 hear, "Oh, well, Lisa 5:23 hear, "Oh, well, Lisa told me this, 5:24 told me this, 5:24 told me this, Margie told me 5:25 Margie told me 5:25 Margie told me that." This doesn't work. But 5:26 that." This doesn't work. But 5:26 that." This doesn't work. But when we understand 5:28 when we understand 5:28 when we understand why, oh yeah, I don't want to 5:29 why, oh yeah, I don't want to 5:29 why, oh yeah, I don't want to do that. 5:30 do that. 5:30 do that. Oh my God, you are so right, 5:31 Oh my God, you are so right, 5:31 Oh my God, you are so right, and I am definitely one of those people 5:32 and I am definitely one of those people 5:32 and I am definitely one of those people who needs to know the 5:33 who needs to know the 5:33 who needs to know the reason before 5:34 reason before 5:34 reason before making a decision. 5:35 making a decision.
Why spinal rounding can increase fracture risk 5:36 making a decision. So our spine, the way 5:37 So our spine, the way 5:37 So our spine, the way it's arranged, 5:39 it's arranged, 5:39 it's arranged, we have a vertebra 5:39 we have a vertebra 5:39 we have a vertebra in front and then a 5:41 in front and then a 5:41 in front and then a spinous process 5:42 spinous process 5:42 spinous process in the back that points 5:43 in the back that points 5:43 in the back that points downward, like these 5:44 downward, like these 5:44 downward, like these transverse processes. 5:46 transverse processes. 5:46 transverse processes. This looks like a pretty 5:48 This looks like a pretty 5:48 This looks like a pretty strange spine. But 5:49 strange spine. But 5:49 strange spine. But if you imagine the 5:50 if you imagine the 5:50 if you imagine the vertebral body being 5:52 vertebral body being 5:52 vertebral body being somewhere in front, it 5:53 somewhere in front, it 5:53 somewhere in front, it doesn't have what we 5:54 doesn't have what we 5:54 doesn't have what we think of as our 5:55 think of as our 5:55 think of as our spine, you know, those 5:56 spine, you know, those 5:56 spine, you know, those protruding parts 5:58 protruding parts 5:58 protruding parts that go down that you 5:59 that go down that you 5:59 that go down that you can feel and 6:00 can feel and 6:00 can feel and say, "Oh, that's my 6:01 say, "Oh, that's my 6:01 say, "Oh, that's my spine." But there's something 6:03 spine." But there's something 6:03 spine." But there's something more, and there's 6:04 more, and there's 6:04 more, and there's no bony 6:05 no bony 6:05 no bony support in front, like we're 6:07 support in front, like we're 6:07 support in front, like we're used to thinking of as a 6:08 used to thinking of as a 6:08 used to thinking of as a spine. This is just the body of 6:11 spine. This is just the body of 6:11 spine. This is just the body of the vertebra, so when we 6:12 the vertebra, so when we 6:12 the vertebra, so when we bend forward we 6:13 bend forward we 6:13 bend forward we put a lot of 6:14 put a lot of 6:14 put a lot of pressure on the vertebra, and 6:15 pressure on the vertebra, and 6:15 pressure on the vertebra, and there is a risk of a 6:16 there is a risk of a 6:16 there is a risk of a compression 6:17 compression 6:17 compression fracture if the 6:18 fracture if the 6:18 fracture if the front of the 6:19 front of the 6:19 front of the bone is compressed too much 6:20 bone is compressed too much 6:22 during rounding. 6:22 during rounding. Okay, and you know what? 6:24 Okay, and you know what? 6:24 Okay, and you know what? I have a wonderful 6:25 I have a wonderful 6:25 I have a wonderful little 6:25 little 6:26 little Oh, wonderful. a 6:26 Oh, wonderful. a 6:27 Oh, wonderful. a visual example 6:28 visual example 6:28 visual example so they can see 6:29 so they can see how a nice square, 6:30 how a nice square, 6:30 how a nice square, you know, ideally, like 6:32 you know, ideally, like 6:32 you know, ideally, like right here, is a nice 6:33 right here, is a nice 6:33 right here, is a nice vertebral body. This is 6:34 vertebral body. This is 6:34 vertebral body. This is perfect. But what 6:35 perfect. But what 6:35 perfect. But what happens with 6:36 happens with 6:36 happens with osteoporosis is where it's 6:37 osteoporosis is where it's 6:37 osteoporosis is where it's weakest—it's exactly what 6:38 weakest—it's exactly what 6:38 weakest—it's exactly what you said, 6:38 you said, 6:38 you said, the front of the 6:39 the front of the 6:39 the front of the spine, and that's where we 6:40 spine, and that's where we 6:40 spine, and that's where we get fractures. 6:41 get fractures. 6:41 get fractures. So when we 6:42 So when we 6:42 So when we bend forward, 6:43 bend forward, 6:43 bend forward, all the force is on the 6:45 all the force is on the 6:45 all the force is on the front, and 6:46 front, and 6:46 front, and they did 6:47 they did 6:47 they did a study at the 6:48 a study at the 6:48 a study at the Mayo Clinic that 6:49 Mayo Clinic that 6:49 Mayo Clinic that showed that 89% of people 6:50 showed that 89% of people 6:51 showed that 89% of people who did only 6:52 who did only 6:52 who did only forward bends had 6:53 forward bends had 6:53 forward bends had fractures within 1 to 6 6:55 fractures within 1 to 6 6:55 fractures within 1 to 6 years. So we, you know, 6:56 years. So we, you know, 6:56 years. So we, you know, nobody's going to 6:57 nobody's going to 6:57 nobody's going to replicate that 6:58 replicate that 6:58 replicate that study, but it's 6:59 study, but it's 6:59 study, but it's so logical that 7:01 so logical that 7:01 so logical that we definitely don't want to 7:02 we definitely don't want to 7:02 we definitely don't want to do a huge 7:03 do a huge 7:03 do a huge amount of exercises that 7:04 amount of exercises that 7:04 amount of exercises that emphasize 7:05 emphasize 7:05 emphasize rounding, 7:06 rounding, 7:07 rounding, forward bending, and putting 7:08 forward bending, and putting 7:08 forward bending, and putting pressure there. Okay, so, 7:10 pressure there. Okay, so, 7:10 pressure there. Okay, so, so, okay, that's one 7:12 so, okay, that's one 7:12 so, okay, that's one thing. Is there anything else 7:13 thing. Is there anything else 7:13 thing. Is there anything else we should avoid in 7:14 we should avoid in 7:14 we should avoid in Pilates for people with 7:16 Pilates for people with 7:16 Pilates for people with There are a few other things. Yes 7:17 There are a few other things. Yes . So, in addition to
Movements to avoid with osteoporosis 7:19 . So, in addition to 7:19 . So, in addition to rounding forward, there are 7:20 rounding forward, there are 7:20 rounding forward, there are some moves in Pilates 7:22 some moves in Pilates where you bring your legs 7:23 where you bring your legs 7:23 where you bring your legs behind your head. If 7:24 behind your head. If 7:24 behind your head. If you imagine, for example, the 7:25 you imagine, for example, the 7:25 you imagine, for example, the plow pose in yoga, it's 7:26 plow pose in yoga, it's 7:26 plow pose in yoga, it's kind of taking 7:27 kind of taking 7:27 kind of taking our bending to the 7:28 our bending to the 7:28 our bending to the extreme, right? 7:30 extreme, right? 7:30 extreme, right? We definitely don't want to 7:31 We definitely don't want to 7:31 We definitely don't want to do this with our legs 7:32 do this with our legs 7:32 do this with our legs behind our heads. There is 7:33 behind our heads. There is 7:33 behind our heads. There is another well-known exercise 7:34 another well-known exercise that is also 7:35 that is also 7:35 that is also considered a common 7:36 considered a common 7:36 considered a common exercise for strength 7:37 exercise for strength 7:37 exercise for strength training. We 7:38 training. We 7:38 training. We think of it as something like 7:39 think of it as something like 7:39 think of it as something like " 7:40 " bicycle" twists. In 7:40 bicycle" twists. In 7:40 bicycle" twists. In Pilates we 7:41 Pilates we 7:41 Pilates we call this "cross." 7:42 call this "cross." 7:45 Well, it combines 7:45 Well, it combines twisting and 7:45 twisting and 7:46 twisting and bending at the same time, and 7:47 bending at the same time, and 7:47 bending at the same time, and this puts our 7:48 this puts our 7:48 this puts our vertebrae in a rather precarious 7:49 vertebrae in a rather precarious 7:49 vertebrae in a rather precarious position. The last 7:52 position. The last 7:52 position. The last exercise that comes to 7:54 exercise that comes to 7:54 exercise that comes to mind is the one where we 7:55 mind is the one where we 7:55 mind is the one where we lie on our stomachs. 7:56 lie on our stomachs. 7:57 lie on our stomachs. Depending on the degree of 7:58 Depending on the degree of 7:58 Depending on the degree of osteoporosis, there are exercises 7:59 osteoporosis, there are exercises 7:59 osteoporosis, there are exercises like the “swan” exercise, where 8:00 like the “swan” exercise, where 8:00 like the “swan” exercise, where you roll onto your 8:02 you roll onto your 8:02 you roll onto your ribs and back. For 8:03 ribs and back. For 8:03 ribs and back. For many people, this 8:04 many people, this 8:04 many people, this puts too 8:05 puts too 8:05 puts too much pressure on 8:06 much pressure on 8:06 much pressure on the front of the 8:07 the front of the 8:07 the front of the ribs and can also 8:08 ribs and can also 8:08 ribs and can also be dangerous. 8:09 be dangerous. 8:09 be dangerous. So, let's 8:09 So, let's 8:09 So, let's talk about 8:10 talk about 8:10 talk about Pilates from a 8:12 Pilates from a 8:12 Pilates from a bone density perspective and 8:13 bone density perspective and 8:13 bone density perspective and what we can 8:14 what we can 8:14 what we can do with strength 8:15 do with strength 8:15 do with strength training for those 8:16 training for those 8:16 training for those who do 8:17 who do 8:17 who do Pilates. Are there any 8:18 Pilates. Are there any 8:18 Pilates. Are there any restrictions? What have you 8:20 restrictions? What have you 8:20 restrictions? What have you discovered in all the years of 8:21 discovered in all the years of 8:21 discovered in all the years of experience you've had 8:22 experience you've had 8:22 experience you've had with this?
Why Pilates alone may not provide enough stimulus 8:23 with this? 8:25 Yes, I think 8:25 Yes, I think Pilates is great for 8:26 Pilates is great for 8:26 Pilates is great for building a base, 8:27 building a base, 8:27 building a base, especially if someone is 8:29 especially if someone is 8:29 especially if someone is just coming off a course of 8:30 just coming off a course of 8:30 just coming off a course of treatment. I 8:33 treatment. I 8:33 treatment. I work in a 8:34 work in a 8:34 work in a physical therapy clinic now, 8:35 physical therapy clinic now, 8:35 physical therapy clinic now, so I see a lot of 8:36 so I see a lot of 8:36 so I see a lot of people who come in 8:38 people who come in 8:38 people who come in either with a new diagnosis 8:39 either with a new diagnosis , or who want to 8:40 , or who want to 8:40 , or who want to improve their condition, 8:41 improve their condition, 8:41 improve their condition, or who perhaps have an 8:42 or who perhaps have an 8:42 or who perhaps have an orthopedic 8:43 orthopedic 8:43 orthopedic limitation in addition 8:44 limitation in addition 8:44 limitation in addition to osteoporosis, which is 8:45 to osteoporosis, which is 8:45 to osteoporosis, which is very, very common 8:46 very, very common 8:46 very, very common . These are my 8:48 . These are my 8:48 . These are my favorite clients to 8:49 favorite clients to 8:49 favorite clients to work with. I love 8:51 work with. I love 8:51 work with. I love helping people 8:52 helping people 8:52 helping people discover new things, but 8:53 discover new things, but 8:53 discover new things, but over time they need 8:54 over time they need 8:54 over time they need a little more of a 8:55 a little more of a 8:55 a little more of a challenge. And this is where 8:57 challenge. And this is where 8:59 strength training comes into play. 8:59 strength training comes into play. Even if you 9:00 Even if you 9:00 Even if you do exercises on a 9:01 do exercises on a 9:03 Pilates reformer—if you're not 9:03 Pilates reformer—if you're not familiar with it, it's a 9:04 familiar with it, it's a 9:04 familiar with it, it's a system where you lie 9:06 system where you lie 9:06 system where you lie on your back and the resistance 9:06 on your back and the resistance 9:06 on your back and the resistance is created by 9:07 is created by 9:07 is created by springs. So if 9:10 springs. So if 9:10 springs. So if you've ever done 9:11 you've ever done 9:11 you've ever done leg presses at the gym, there's a 9:12 leg presses at the gym, there's a 9:12 leg presses at the gym, there's a similar principle there, but 9:13 similar principle there, but 9:13 similar principle there, but eventually you'll reach a 9:15 eventually you'll reach a 9:15 eventually you'll reach a point where that 9:16 point where that 9:16 point where that stimulus isn't 9:16 stimulus isn't 9:16 stimulus isn't enough to 9:17 enough to 9:17 enough to strengthen your bones. 9:18 strengthen your bones. 9:21 That's why combining 9:21 That's why combining Pilates and strength 9:22 Pilates and strength 9:22 Pilates and strength training can be 9:23 training can be 9:23 training can be so beneficial, because 9:25 so beneficial, because 9:25 so beneficial, because with this combination, 9:26 with this combination, 9:27 new horizons open up before you 9:27 new horizons open up before you . You have 9:28 . You have 9:28 . You have much 9:29 much 9:29 much more opportunities 9:30 more opportunities 9:30 more opportunities for further 9:31 for further 9:31 for further progress. 9:32 progress. 9:32 progress. You know, I get asked this question 9:33 You know, I get asked this question 9:33 You know, I get asked this question about the reformer 9:34 about the reformer 9:34 about the reformer very often. 9:36 very often. 9:36 very often. Like, can I 9:37 Like, can I 9:37 Like, can I just do strength 9:39 just do strength 9:39 just do strength training on the 9:39 training on the 9:39 training on the reformer? Is 9:40 reformer? Is 9:40 reformer? Is this enough? So 9:42 this enough? So 9:42 this enough? So I really 9:42 I really 9:42 I really like your 9:43 like your 9:43 like your answer. Because it used to 9:44 answer. Because it used to 9:44 answer. Because it used to be interesting: when I 9:45 be interesting: when I 9:45 be interesting: when I worked with people with 9:47 worked with people with 9:47 worked with people with osteoporosis 9:47 osteoporosis 9:47 osteoporosis individually, some 9:49 individually, some 9:49 individually, some did nothing 9:50 did nothing 9:50 did nothing except do 9:50 except do 9:50 except do Pilates twice a 9:51 Pilates twice a 9:51 Pilates twice a week. The instructor 9:53 week. The instructor 9:53 week. The instructor knew it was safe, but 9:54 knew it was safe, but 9:54 knew it was safe, but they didn't 9:55 they didn't 9:55 they didn't do anything else. So they 9:56 do anything else. So they 9:56 do anything else. So they went from nothing 9:57 went from nothing 9:57 went from nothing to a 9:58 to a reformer and still 9:59 reformer and still 9:59 reformer and still increased their 10:00 increased their 10:00 increased their bone density. But, as you 10:01 bone density. But, as you 10:01 bone density. But, as you say, to 10:01 say, to 10:02 say, to continue to 10:02 continue to 10:02 continue to stimulate the body 10:04 stimulate the body 10:04 stimulate the body and get 10:04 and get 10:04 and get enough 10:05 enough 10:05 enough exercise, this 10:06 exercise, this 10:06 exercise, this may not be 10:07 may not be 10:07 may not be enough in the 10:07 enough in the 10:07 enough in the future. I 10:09 future. I 10:09 future. I love that you are 10:10 love that you are 10:10 love that you are adding strength 10:11 adding strength 10:11 adding strength training and I am excited 10:12 training and I am excited 10:12 training and I am excited about your 10:13 about your 10:13 about your exercise philosophy. So 10:15 exercise philosophy. So 10:15 exercise philosophy. So why don't you 10:15 why don't you 10:15 why don't you share it with 10:16 share it with 10:16 share it with everyone, because I think it's 10:17 everyone, because I think it's 10:17 everyone, because I think it's important. I think 10:18 important. I think 10:18 important. I think sometimes people don't think 10:20 sometimes people don't think 10:20 sometimes people don't think in that way, and it 10:21 in that way, and it 10:21 in that way, and it can be very 10:22 can be very 10:22 can be very helpful. 10:22 helpful. 10:23 helpful. Yes, thank you for this 10:24 Yes, thank you for this 10:24 Yes, thank you for this question. Of course, I
Being safe, brave and progressive with exercise 10:25 question. Of course, I 10:25 question. Of course, I want people to be 10:27 want people to be 10:27 want people to be safe. That's my 10:28 safe. That's my 10:28 safe. That's my main rule— 10:29 main rule— always be safe 10:30 always be safe , but the second 10:31 , but the second 10:31 , but the second part of it is to be 10:32 part of it is to be 10:32 part of it is to be brave, right? 10:33 brave, right? 10:33 brave, right? We may be familiar with 10:35 We may be familiar with 10:35 We may be familiar with our 10:36 our 10:36 our balance exercises. Some people 10:37 balance exercises. Some people who come to 10:39 who come to 10:39 who come to me balance on 10:40 me balance on 10:40 me balance on one leg while they 10:41 one leg while they 10:41 one leg while they brush their teeth: one 10:42 brush their teeth: one 10:42 brush their teeth: one minute on one leg 10:43 minute on one leg , one minute on the other. And yes 10:45 , one minute on the other. And yes , it's amazing. This is 10:46 , it's amazing. This is 10:46 , it's amazing. This is amazing, and now it's 10:47 amazing, and now it's 10:48 amazing, and now it's too easy for you. 10:49 too easy for you. 10:49 too easy for you. So we need to 10:49 So we need to 10:50 So we need to make the exercise 10:50 make the exercise 10:50 make the exercise more difficult. Truth? 10:51 more difficult. Truth? 10:51 more difficult. Truth? The same thing happens 10:52 The same thing happens 10:52 The same thing happens with our strength 10:53 with our strength 10:53 with our strength training. We 10:54 training. We 10:54 training. We rejoice: "Oh, I 10:55 rejoice: "Oh, I 10:55 rejoice: "Oh, I can do 15 10:56 can do 15 10:56 can do 15 reps now." "I 10:57 reps now." "I 10:57 reps now." "I can now do 10 10:58 can now do 10 10:58 can now do 10 reps." I like 10:59 reps." I like 10:59 reps." I like to explain it to my 11:00 to explain it to my 11:00 to explain it to my trainees, and 11:01 trainees, and 11:01 trainees, and experienced 11:02 experienced 11:02 experienced athletes know 11:03 athletes know 11:03 athletes know the concept of "reps 11:04 the concept of "reps 11:04 the concept of "reps in reserve." We always 11:05 in reserve." We always 11:05 in reserve." We always want to have one 11:06 want to have one 11:06 want to have one or two more reps in 11:07 or two more reps in 11:07 or two more reps in reserve, but how does that 11:08 reserve, but how does that 11:08 reserve, but how does that feel? When I 11:09 feel? When I 11:09 feel? When I communicate with my 11:10 communicate with my 11:10 communicate with my people, we have 11:11 people, we have 11:11 people, we have equal, "I can 11:12 equal, "I can 11:12 equal, "I can do this." "I can 11:13 do this." "I can 11:13 do this." "I can do it." "I can 11:14 do it." "I can 11:14 do it." "I can do it, but I don't 11:15 do it, but I don't 11:15 do it, but I don't want to anymore, although the technique is still 11:16 want to anymore, although the technique is still 11:16 want to anymore, although the technique is still quite good." And 11:17 quite good." And 11:17 quite good." And then we get to the 11:18 then we get to the 11:19 then we get to the point where: "Okay, 11:20 point where: "Okay, 11:20 point where: "Okay, I can do it, but it won't be 11:21 I can do it, but it won't be 11:21 I can do it, but it won't be pretty." 11:22 pretty." 11:22 pretty." These "ugly" 11:23 These "ugly" 11:23 These "ugly" repetitions are the same 11:24 repetitions are the same 11:24 repetitions are the same reserve. So we 11:25 reserve. So we 11:25 reserve. So we have to stop 11:26 have to stop 11:26 have to stop the exercise a little early. 11:27 the exercise a little early. 11:30 Hi, this is Marcy. 11:30 Hi, this is Marcy. Quality supplements are an 11:31 Quality supplements are an 11:31 Quality supplements are an important part of a 11:33 important part of a 11:33 important part of a comprehensive 11:34 comprehensive 11:34 comprehensive osteoporosis program. To 11:36 osteoporosis program. To 11:36 osteoporosis program. To help you out, I'm 11:37 help you out, I'm 11:37 help you out, I'm offering a significant 11:38 offering a significant 11:38 offering a significant discount every day in my 11:40 discount every day in my 11:40 discount every day in my supplement store 11:41 supplement store 11:41 supplement store through Fullscript. Fullscript has the 11:43 through Fullscript. Fullscript has the 11:43 through Fullscript. Fullscript has the most extensive catalog of 11:44 most extensive catalog of 11:44 most extensive catalog of professional supplements 11:45 professional supplements 11:45 professional supplements and 11:46 and 11:46 and health products I have ever 11:47 health products I have ever seen. So, 11:49 seen. So, 11:49 seen. So, all you need to 11:51 all you need to 11:51 all you need to do is go to 11:52 do is go to 11:52 do is go to tinyurl.com. 11:54 tinyurl.com. 11:57 This is t i n y u r l dot com/ supplements for less, where you 11:59 supplements for less, where you 11:59 supplements for less, where you will find my complete 12:00 will find my complete 12:00 will find my complete supplement store, and in 12:01 supplement store, and in 12:01 supplement store, and in it—my favorite 12:03 it—my favorite 12:08 bone-strengthening supplements. So be 12:08 bone-strengthening supplements. So be sure to 12:09 sure to 12:09 sure to check it out, 12:10 check it out, 12:10 check it out, the link will also be 12:11 the link will also be 12:11 the link will also be in the release description. 12:13 in the release description. 12:13 in the release description. Now let's get back to the 12:15 Now let's get back to the 12:15 Now let's get back to the show. Okay, I think 12:18 show. Okay, I think 12:18 show. Okay, I think this is really important 12:19 this is really important . We need the 12:20 . We need the 12:20 . We need the right technique, 12:21 right technique, 12:21 right technique, but sometimes it takes 12:22 but sometimes it takes 12:22 but sometimes it takes effort and 12:23 effort and 12:23 effort and many people 12:24 many people 12:24 many people get confused. You know, I 12:25 get confused. You know, I 12:25 get confused. You know, I hear people say, "I'm 12:26 hear people say, "I'm 12:26 hear people say, "I'm doing 50 reps," 12:28 doing 50 reps," 12:28 doing 50 reps," but as we know, 12:29 but as we know, 12:29 but as we know, it's not about the number of 12:30 it's not about the number of 12:30 it's not about the number of reps. So how do you 12:32 reps. So how do you 12:32 reps. So how do you start with people, 12:34 start with people, 12:34 start with people, what level, what 12:35 what level, what 12:35 what level, what number of reps 12:36 number of reps 12:36 number of reps and how do you determine...You 12:37 and how do you determine...You 12:37 and how do you determine...You explain that if 12:38 explain that if 12:38 explain that if they can do 12:39 they can do 12:39 they can do two more in reserve, but 12:41 two more in reserve, but 12:41 two more in reserve, but where do you usually 12:42 where do you usually 12:42 where do you usually start if a 12:43 start if a 12:43 start if a new person comes in 12:44 new person comes in 12:44 new person comes in ? 12:44 ? 12:47 So, if someone is a 12:47 So, if someone is a complete beginner, it's 12:48 complete beginner, it's 12:48 complete beginner, it's perfectly appropriate 12:49 perfectly appropriate 12:49 perfectly appropriate to pick a weight 12:51 to pick a weight 12:51 to pick a weight that they 12:51 that they 12:51 that they can do 12–15 12:53 can do 12–15 12:53 can do 12–15 reps with, working 12:54 reps with, working 12:54 reps with, working on muscular 12:55 on muscular 12:55 on muscular endurance and 12:56 endurance and 12:56 endurance and stability. 12:57 stability. 12:59 Usually, as we 12:59 Usually, as we grow in what we call our 13:00 grow in what we call our 13:01 grow in what we call our "training age" 13:02 "training age" 13:02 "training age" or training experience, 13:03 or training experience, 13:03 or training experience, we gradually 13:04 we gradually 13:04 we gradually reduce the number of 13:05 reduce the number of 13:05 reduce the number of repetitions. So my 13:06 repetitions. So my 13:06 repetitions. So my clients who 13:07 clients who 13:07 clients who do deadlifts 13:08 do deadlifts 13:08 do deadlifts with their own weight or 13:09 with their own weight or 13:09 with their own weight or more do 13:10 more do 13:10 more do about five 13:11 about five 13:11 about five reps, you know, 13:12 reps, you know, 13:12 reps, you know, five sets of 13:13 five sets of 13:13 five sets of five or whatever works for 13:14 five or whatever works for 13:14 five or whatever works for their 13:15 their 13:15 their body. 13:16 body. 13:16 body. Yes, it's amazing 13:17 Yes, it's amazing 13:17 Yes, it's amazing when you work so 13:18 when you work so 13:18 when you work so hard, because that's what I 13:19 hard, because that's what I 13:19 hard, because that's what I do myself. You know, I 13:20 do myself. You know, I 13:20 do myself. You know, I need to rest. I 13:22 need to rest. I 13:22 need to rest. I take a 2- 13:22 take a 2- 13:22 take a 2- minute break between my 13:23 minute break between my 13:23 minute break between my five 13:24 five 13:24 five reps. 13:24 reps. 13:24 reps. Yes. 13:25 Yes. 13:25 Yes. But then you are able to 13:26 But then you are able to 13:26 But then you are able to do it. This is the 13:27 do it. This is the 13:27 do it. This is the most wonderful thing. Many 13:30 most wonderful thing. Many 13:30 most wonderful thing. Many people don't realize that 13:31 people don't realize that 13:31 people don't realize that sometimes this rest is 13:33 sometimes this rest is 13:33 sometimes this rest is necessary, and fewer 13:34 necessary, and fewer 13:34 necessary, and fewer repetitions 13:35 repetitions 13:35 repetitions with more weight are 13:36 with more weight are 13:36 with more weight are exactly what gives 13:37 exactly what gives 13:37 exactly what gives real results. 13:38 real results. 13:41 So I 13:41 So I like it. Let's 13:44 like it. Let's 13:44 like it. Let's go back to 13:45 go back to 13:45 go back to Pilates, because a lot of 13:46 Pilates, because a lot of 13:46 Pilates, because a lot of people think, "Okay, there's a 13:47 people think, "Okay, there's a 13:47 people think, "Okay, there's a local 13:48 local 13:48 local Pilates group, can I 13:49 Pilates group, can I 13:49 Pilates group, can I just join?" 13:51 just join?" 13:53 Can they know 13:53 Can they know about the security measures and 13:55 about the security measures and 13:55 about the security measures and still join? 13:56 still join? 13:56 still join? What do you recommend in 13:57 What do you recommend in 13:57 What do you recommend in such a situation? 13:58 such a situation? 13:58 such a situation? I like how 13:59 I like how 13:59 I like how you added, “if they 14:01 you added, “if they 14:01 you added, “if they know about the 14:02 know about the 14:02 know about the safety precautions,” because I 14:03 safety precautions,” because I 14:03 safety precautions,” because I believe that if you have 14:04 believe that if you have 14:04 believe that if you have osteoporosis, you 14:05 osteoporosis, you 14:05 osteoporosis, you should know 14:06 should know 14:06 should know a little more about your body 14:07 a little more about your body 14:07 a little more about your body than the average 14:09 than the average 14:09 than the average person. You should 14:11 person. You should 14:11 person. You should know everything that will be 14:12 know everything that will be 14:12 know everything that will be safe for you, but I 14:13 safe for you, but I 14:14 safe for you, but I also think it's really 14:15 also think it's really 14:15 also think it's really helpful to learn from 14:16 helpful to learn from 14:16 helpful to learn from someone who also knows what's 14:17 someone who also knows what's 14:17 someone who also knows what's safe for you. So
How to find a Pilates instructor trained in osteoporosis 14:20 safe for you. So 14:20 safe for you. So I sometimes hesitate a little bit to 14:21 I sometimes hesitate a little bit to advise 14:22 advise 14:22 advise people to just go to 14:23 people to just go to 14:23 people to just go to any 14:24 any 14:24 any Pilates class, any 14:25 Pilates class, any 14:25 Pilates class, any local studio, because 14:26 local studio, because 14:26 local studio, because for that instructor, 14:27 for that instructor, 14:27 for that instructor, it might be the first 14:28 it might be the first 14:28 it might be the first class they've ever 14:29 class they've ever 14:29 class they've ever taught. So if 14:30 taught. So if 14:30 taught. So if you can 14:31 you can 14:31 you can call 14:32 call 14:32 call ahead and 14:32 ahead and 14:32 ahead and try to find a 14:33 try to find a 14:33 try to find a specialist who has 14:34 specialist who has 14:34 specialist who has some qualifications 14:35 some qualifications 14:35 some qualifications and knows the caveats 14:36 and knows the caveats 14:36 and knows the caveats regarding osteoporosis, it 14:37 regarding osteoporosis, it 14:37 regarding osteoporosis, it can be much 14:38 can be much 14:38 can be much safer and more 14:39 safer and more 14:39 safer and more beneficial. Then you 14:40 beneficial. Then you 14:40 beneficial. Then you won't have to 14:41 won't have to 14:41 won't have to skip 80% of the exercises 14:42 skip 80% of the exercises 14:42 skip 80% of the exercises just because they 14:44 just because they 14:44 just because they don't suit you. 14:45 don't suit you. 14:45 don't suit you. This is true. What about 14:47 This is true. What about 14:47 This is true. What about online classes? You know 14:48 online classes? You know , if you find an 14:49 , if you find an 14:49 , if you find an online class, what do you 14:50 online class, what do you 14:50 online class, what do you think about it? 14:51 think about it? 14:51 think about it? Exactly the same, 14:52 Exactly the same, 14:52 Exactly the same, right? I wouldn't recommend 14:53 right? I wouldn't recommend 14:53 right? I wouldn't recommend searching on YouTube, because there 14:54 searching on YouTube, because there 14:54 searching on YouTube, because there might be someone there who 14:55 might be someone there who 14:55 might be someone there who just likes to 14:56 just likes to 14:56 just likes to do Pilates 14:57 do Pilates 14:57 do Pilates and thinks they would be a 14:58 and thinks they would be a 14:58 and thinks they would be a good teacher. 14:59 good teacher. 14:59 good teacher. So, they can 15:00 So, they can 15:00 So, they can post 15:01 post any content there. But 15:02 any content there. But 15:02 any content there. But if you can 15:02 if you can 15:02 if you can find someone who 15:03 find someone who 15:03 find someone who teaches online and is 15:05 teaches online and is 15:05 teaches online and is qualified in the 15:05 qualified in the 15:05 qualified in the field of osteoporosis, 15:07 field of osteoporosis, 15:07 field of osteoporosis, my clients constantly 15:08 my clients constantly 15:08 my clients constantly tell me, “I can’t 15:09 tell me, “I can’t 15:09 tell me, “I can’t believe you 15:10 believe you 15:10 believe you noticed that I’m holding my 15:11 noticed that I’m holding my 15:11 noticed that I’m holding my shoulder in this 15:12 shoulder in this 15:12 shoulder in this position or that position 15:13 position or that position .” Especially during 15:14 .” Especially during 15:14 .” Especially during individual 15:15 individual 15:15 individual lessons, because when I 15:16 lessons, because when I 15:16 lessons, because when I do them, I'm 15:17 do them, I'm 15:17 do them, I'm basically just sitting there 15:18 basically just sitting there 15:18 basically just sitting there looking at 15:19 looking at 15:20 looking at you the whole time. But in my 15:20 you the whole time. But in my 15:20 you the whole time. But in my group classes, I 15:22 group classes, I 15:22 group classes, I do the exercises 15:23 do the exercises 15:23 do the exercises with you, and even then 15:24 with you, and even then , you know, experienced 15:25 , you know, experienced 15:25 , you know, experienced instructors are able to 15:26 instructors are able to 15:26 instructors are able to notice these nuances and 15:27 notice these nuances and 15:27 notice these nuances and help you find the 15:28 help you find the 15:28 help you find the right 15:29 right 15:29 right modifications. 15:30 modifications. 15:32 The most interesting thing for 15:32 The most interesting thing for me was that before COVID, 15:34 me was that before COVID, 15:34 me was that before COVID, physical therapists 15:35 physical therapists 15:35 physical therapists practically did not 15:35 practically did not 15:35 practically did not work online. We 15:37 work online. We 15:38 work online. We just didn't 15:38 just didn't 15:38 just didn't do it. And since it's a 15:40 do it. And since it's a 15:40 do it. And since it's a profession that requires 15:42 profession that requires 15:42 profession that requires close contact, I 15:43 close contact, I 15:43 close contact, I never in my 15:43 never in my 15:43 never in my wildest dreams 15:45 wildest dreams 15:45 wildest dreams could have imagined that 15:46 could have imagined that 15:46 could have imagined that people would get 15:47 people would get 15:47 people would get such good 15:48 such good 15:48 such good results working 15:49 results working 15:49 results working online. But everything 15:51 online. But everything 15:51 online. But everything has really changed. 15:52 has really changed. 15:56 In fact, everyone I 15:56 In fact, everyone I spoke to could 15:57 spoke to could 15:57 spoke to could see and do the 15:58 see and do the 15:58 see and do the exercises through the camera, 15:59 exercises through the camera, 15:59 exercises through the camera, and it's amazing 16:00 and it's amazing 16:00 and it's amazing how 16:01 how 16:01 how effective it is. 16:04 effective it is. 16:04 effective it is. Were you surprised yourself? 16:05 Were you surprised yourself? 16:05 Were you surprised yourself? Yes, there was. You know, 16:06 Yes, there was. You know, 16:06 Yes, there was. You know, we had an 16:07 we had an 16:07 we had an adjustment period when we 16:08 adjustment period when we 16:08 adjustment period when we were learning to do all this 16:09 were learning to do all this , but like I said 16:11 , but like I said , sometimes it was even 16:12 , sometimes it was even 16:12 , sometimes it was even better because I wasn't on the 16:13 better because I wasn't on the 16:13 better because I wasn't on the other side of the room. 16:14 other side of the room. 16:15 other side of the room. I was literally 16:15 I was literally 16:17 inches away from 16:17 inches away from the screen, staring at 16:18 the screen, staring at 16:18 the screen, staring at it. Sometimes 16:19 it. Sometimes 16:19 it. Sometimes she even pointed at the 16:20 she even pointed at the 16:20 she even pointed at the screen. Oh, wait, 16:21 screen. Oh, wait, 16:21 screen. Oh, wait, no, you don't see what 16:22 no, you don't see what 16:22 no, you don't see what I'm pointing at. It's just 16:23 I'm pointing at. It's just 16:23 I'm pointing at. It's just your hip. But it's 16:24 your hip. But it's 16:24 your hip. But it's actually a very, very 16:25 actually a very, very 16:25 actually a very, very valuable tool 16:26 valuable tool 16:26 valuable tool that I agree we 16:27 that I agree we 16:27 that I agree we underestimated at first 16:28 underestimated at first , but now I'm working 16:29 , but now I'm working 16:29 , but now I'm working with people all over the 16:30 with people all over the 16:30 with people all over the country and we can 16:31 country and we can 16:31 country and we can continue to 16:32 continue to 16:32 continue to work on our 16:33 work on our 16:33 work on our goals, which is just 16:34 goals, which is just 16:34 goals, which is just great. 16:34 great. 16:34 great. Yes, people always 16:35 Yes, people always 16:35 Yes, people always ask, because there 16:36 ask, because there 16:36 ask, because there are different 16:37 are different 16:37 are different levels of training in this community, and 16:38 levels of training in this community, and 16:38 levels of training in this community, and many 16:38 many 16:38 many Pilates exercises are done 16:39 Pilates exercises are done 16:39 Pilates exercises are done on the floor. What about 16:41 on the floor. What about 16:41 on the floor. What about people who can't 16:42 people who can't 16:42 people who can't get down on 16:43 get down on 16:43 get down on the floor? What do you what do 16:44 the floor? What do you what do 16:44 the floor? What do you what do you say about this? 16:45 you say about this? 16:45 you say about this? Yes, that's a very 16:46 Yes, that's a very 16:46 Yes, that's a very good question indeed. Um, 16:47 good question indeed. Um, 16:48 good question indeed. Um, and I get asked that often 16:49 and I get asked that often 16:49 and I get asked that often . As I 16:50 . As I 16:50 . As I said, I work with 16:51 said, I work with 16:51 said, I work with people 16:52 people 16:52 people online, and some of 16:53 online, and some of 16:53 online, and some of them have 16:54 them have 16:54 them have massage tables at home. These are the 16:55 massage tables at home. These are the 16:55 massage tables at home. These are the lucky ones with whom 16:56 lucky ones with whom 16:56 lucky ones with whom we can perform 16:57 we can perform 16:57 we can perform all the exercises on their 16:58 all the exercises on their 16:58 all the exercises on their massage tables. I'm 16:59 massage tables. I'm 16:59 massage tables. I'm a little hesitant 17:00 a little hesitant 17:00 a little hesitant to recommend doing 17:01 to recommend doing 17:01 to recommend doing them on a bed, especially 17:02 them on a bed, especially 17:02 them on a bed, especially when we're working with 17:03 when we're working with 17:03 when we're working with Pilates. It can be 17:04 Pilates. It can be 17:04 Pilates. It can be quite difficult 17:05 quite difficult 17:05 quite difficult to understand whether 17:06 to understand whether 17:06 to understand whether your bed is too soft 17:07 your bed is too soft 17:07 your bed is too soft for performing 17:08 for performing 17:08 for performing such exercises. However, 17:10 such exercises. However, 17:10 such exercises. However, there are many 17:11 there are many 17:11 there are many options for performing 17:12 options for performing 17:12 options for performing standing exercises. And 17:13 standing exercises. And 17:13 standing exercises. And of course, if you go 17:14 of course, if you go 17:14 of course, if you go to a Pilates studio, 17:15 to a Pilates studio, 17:16 to a Pilates studio, there are different types 17:16 there are different types 17:16 there are different types of equipment, like the 17:17 of equipment, like the 17:17 of equipment, like the reformer. Some of them 17:18 reformer. Some of them 17:18 reformer. Some of them have raised 17:19 have raised 17:19 have raised reformers. 17:20 reformers. 17:20 reformers. The trapeze 17:21 The trapeze 17:21 The trapeze table is a great 17:22 table is a great 17:22 table is a great tool, but don't 17:23 tool, but don't 17:23 tool, but don't underestimate 17:24 underestimate 17:24 underestimate standing exercises, as you 17:25 standing exercises, as you 17:25 standing exercises, as you can work on 17:27 can work on 17:27 can work on Pilates and balance 17:28 Pilates and balance 17:28 Pilates and balance at the same time. 17:29 at the same time. 17:29 at the same time. This is so important. So, 17:31 This is so important. So, 17:31 This is so important. So, when you conduct 17:32 when you conduct 17:32 when you conduct classes in your group 17:33 classes in your group , you know what percentage 17:35 , you know what percentage 17:35 , you know what percentage is 17:36 is 17:36 is Pilates and what percentage is 17:37 Pilates and what percentage is 17:37 Pilates and what percentage is strength training, 17:38 strength training, 17:38 strength training, because you combine them. 17:39 because you combine them. 17:40 because you combine them. That's right. Most often 17:42 That's right. Most often 17:42 That's right. Most often it's a 50/50 split, where 17:44 it's a 50/50 split, where 17:44 it's a 50/50 split, where we do a little bit of 17:45 we do a little bit of 17:45 we do a little bit of one thing and a little bit of another 17:47 one thing and a little bit of another . I don't always 17:47 . I don't always 17:47 . I don't always distinguish between when it's 17:48 distinguish between when it's 17:48 distinguish between when it's time for Pilates and when it's time 17:49 time for Pilates and when it's time 17:49 time for Pilates and when it's time for strength 17:50 for strength 17:50 for strength training. You 17:51 training. You 17:51 training. You said that 17:52 said that 17:52 said that sometimes you need a 17:53 sometimes you need a 17:53 sometimes you need a break, and that's 17:54 break, and that's 17:54 break, and that's absolutely true. 17:55 absolutely true. 17:56 absolutely true. Therefore, sometimes to 17:57 Therefore, sometimes to 17:57 Therefore, sometimes to relax, we 17:58 relax, we 17:58 relax, we do 17:59 do 17:59 do balance exercises or alternate 18:00 balance exercises or alternate 18:00 balance exercises or alternate Pilates exercises with 18:01 Pilates exercises with 18:01 Pilates exercises with traditional 18:02 traditional 18:02 traditional strength exercises. 18:03 strength exercises. 18:03 strength exercises. This way, you 18:04 This way, you 18:04 This way, you get a conditional 18:05 get a conditional 18:05 get a conditional rest, but 18:05 rest, but 18:05 rest, but remain 18:06 remain 18:06 remain productive and 18:07 productive and 18:07 productive and 18:08 use your time effectively. 18:08 use your time effectively. I really 18:09 I really 18:09 I really like it. In terms of 18:12 like it. In terms of 18:12 like it. In terms of what you found, and 18:14 what you found, and 18:14 what you found, and this is for me, as 18:15 this is for me, as 18:15 this is for me, as Lisa and I were talking about 18:16 Lisa and I were talking about 18:16 Lisa and I were talking about earlier, the point 18:17 earlier, the point 18:17 earlier, the point that I think is 18:18 that I think is 18:18 that I think is most valuable, because 18:19 most valuable, because 18:19 most valuable, because people come in with 18:20 people come in with 18:20 people come in with this diagnosis and 18:21 this diagnosis and 18:21 this diagnosis and they're quite 18:22 they're quite 18:22 they're quite depressed. And then, 18:27 depressed. And then, 18:27 depressed. And then, when they start 18:28 when they start 18:28 when they start doing these exercises, 18:29 doing these exercises, 18:29 doing these exercises, everything changes. And, 18:31 everything changes. And, 18:31 everything changes. And, you know, besides 18:32 you know, besides 18:32 you know, besides feeling 18:33 feeling 18:33 feeling strong, there's 18:34 strong, there's 18:34 strong, there's nothing better. 18:35 nothing better. 18:36 nothing better. Strong and 18:36 Strong and 18:36 Strong and balanced is a 18:37 balanced is a 18:37 balanced is a real win in 18:39 real win in 18:39 real win in many ways. 18:40 many ways. 18:40 many ways. Share with us 18:41 Share with us 18:41 Share with us your experience, what are 18:42 your experience, what are 18:42 your experience, what are the results, how long have 18:43 the results, how long have 18:43 the results, how long have you been doing this 18:44 you been doing this , how many years? And what are 18:46 , how many years? And what are 18:46 , how many years? And what are your results on 18:47 your results on 18:47 your results on this? 18:48 this? 18:48 this? Oh my God. So, in 18:49 Oh my God. So, in 18:49 Oh my God. So, in the context of Pilates 18:50 the context of Pilates 18:50 the context of Pilates and osteoporosis, I've 18:51 and osteoporosis, I've 18:51 and osteoporosis, I've been doing this for 18:52 been doing this for 18:52 been doing this for about 7 years now. And I am 18:54 about 7 years now. And I am 18:54 about 7 years now. And I am so grateful to see the 18:55 so grateful to see the 18:55 so grateful to see the results 18:56 results 18:56 results my students have achieved. 18:59 my students have achieved. 18:59 my students have achieved. We have people who were 19:00 We have people who were 19:00 We have people who were hesitant about 19:01 hesitant about 19:01 hesitant about taking medication but 19:02 taking medication but 19:02 taking medication but were able to move from a 19:03 were able to move from a 19:03 were able to move from a state of osteoporosis to 19:04 state of osteoporosis to 19:04 state of osteoporosis to osteopenia. Some 19:06 osteopenia. Some 19:06 osteopenia. Some decided to stop 19:07 decided to stop 19:07 decided to stop taking medication. 19:08 taking medication. 19:08 taking medication. Some people decided to 19:09 Some people decided to 19:09 Some people decided to stay on 19:10 stay on 19:10 stay on 19:12 medication, right? 19:12 medication, right? And still 19:12 And still 19:12 And still continue on your 19:13 continue on your 19:13 continue on your path to strengthening your 19:14 path to strengthening your 19:14 path to strengthening your bones. Some people did 19:15 bones. Some people did 19:15 bones. Some people did not 19:16 not 19:16 not change their scores in terms of 19:17 change their scores in terms of 19:17 change their scores in terms of transitioning from 19:17 transitioning from 19:17 transitioning from osteoporosis to 19:18 osteoporosis to 19:18 osteoporosis to osteopenia, but their 19:19 osteopenia, but their 19:21 trabecular 19:21 trabecular bone quality score improved. And we know 19:22 bone quality score improved. And we know 19:22 bone quality score improved. And we know that the structural 19:23 that the structural 19:23 that the structural integrity of the bone is 19:24 integrity of the bone is 19:24 integrity of the bone is very, very important. And 19:25 very, very important. And 19:25 very, very important. And even regarding 19:26 even regarding 19:26 even regarding increasing strength: I've had 19:27 increasing strength: I've had 19:27 increasing strength: I've had people come to me 19:28 people come to me 19:28 people come to me who were afraid 19:29 who were afraid 19:29 who were afraid to squat with a 2 kg weight 19:30 to squat with a 2 kg weight , and now, seriously, 19:32 , and now, seriously, 19:32 , and now, seriously, they 19:33 they 19:33 they deadlift with a weight of 19:34 deadlift with a weight of 19:34 deadlift with a weight of at least 75% of 19:35 at least 75% of 19:35 at least 75% of their body weight. They are 19:36 their body weight. They are 19:36 their body weight. They are raising their 19:37 raising their 19:37 raising their grandchildren. They make 19:38 grandchildren. They make 19:38 grandchildren. They make me take videos of 19:39 me take videos of 19:39 me take videos of them doing pull-ups 19:40 them doing pull-ups 19:40 them doing pull-ups to 19:41 to 19:41 to send to their 19:42 send to their 19:42 send to their daughters. It's like you 19:43 daughters. It's like you 19:43 daughters. It's like you said, nothing 19:44 said, nothing 19:44 said, nothing compares to how a 19:46 compares to how a 19:48 person's confidence and strength grows, because when 19:48 person's confidence and strength grows, because when you become stronger, the 19:49 you become stronger, the 19:49 you become stronger, the whole world 19:50 whole world 19:50 whole world opens up to 19:51 opens up to 19:51 opens up to you. 19:51 you. 19:51 you. This is so true. 19:53 This is so true. 19:53 This is so true. Recently, a woman 19:55 Recently, a woman 19:55 Recently, a woman said that she 19:56 said that she 19:56 said that she changed a tire herself. 19:57 changed a tire herself. 19:57 changed a tire herself. Nothing special. 19:59 Nothing special. 19:59 Nothing special. Perfectly. Oh, I 20:00 Perfectly. Oh, I 20:00 Perfectly. Oh, I like that. 20:01 like that. 20:01 like that. Perfectly. People are 20:02 Perfectly. People are 20:02 Perfectly. People are lifting their suitcases themselves, and that's a 20:04 lifting their suitcases themselves, and that's a 20:04 lifting their suitcases themselves, and that's a real victory. 20:05 real victory. 20:06 real victory. And people don't fall. Do you 20:07 And people don't fall. Do you 20:07 And people don't fall. Do you notice this too? 20:08 notice this too? 20:09 notice this too? People manage to 20:10 People manage to 20:10 People manage to hold on. 20:10 hold on. 20:11 hold on. Yes, people are getting the 20:12 Yes, people are getting the 20:12 Yes, people are getting the right reaction, 20:13 right reaction, 20:13 right reaction, right? For example: "Oh, 20:15 right? For example: "Oh, 20:15 right? For example: "Oh, I tripped. Someone 20:16 I tripped. Someone 20:16 I tripped. Someone pushed me, but 20:17 pushed me, but 20:17 pushed me, but this time I didn't fall 20:18 this time I didn't fall ." So yeah, that's it in 20:19 ." So yeah, that's it in 20:19 ." So yeah, that's it in itself...if we could 20:21 itself...if we could 20:22 bottle it, we would 20:22 bottle it, we would . This is great. 20:24 . This is great. 20:24 . This is great. Tell us about the 20:25 Tell us about the 20:25 Tell us about the active warm-up, 20:26 active warm-up, 20:26 active warm-up, because you will show 20:27 because you will show 20:27 because you will show the exercises in a few 20:28 the exercises in a few 20:28 the exercises in a few minutes. I asked 20:31 minutes. I asked 20:31 minutes. I asked Lisa: "Come and 20:32 Lisa: "Come and 20:32 Lisa: "Come and show me exercises that 20:33 show me exercises that 20:33 show me exercises that you think will be 20:34 you think will be 20:35 you think will be useful for everyone." So 20:36 useful for everyone." So 20:36 useful for everyone." So she chose her 20:37 she chose her 20:37 she chose her favorites that she 20:38 favorites that she 20:38 favorites that she thought would be perfect 20:39 thought would be perfect 20:39 thought would be perfect for a 20:40 for a 20:40 for a podcast. But when you 20:42 podcast. But when you 20:42 podcast. But when you came to class, 20:43 came to class, 20:43 came to class, you did such a 20:44 you did such a 20:44 you did such a great active 20:45 great active 20:45 great active warm-up. In my opinion, 20:48 warm-up. In my opinion, 20:48 warm-up. In my opinion, it accomplished 20:49 it accomplished 20:49 it accomplished so many tasks besides 20:50 so many tasks besides 20:50 so many tasks besides just 20:51 just 20:51 just getting the blood flowing through the 20:52 getting the blood flowing through the 20:52 getting the blood flowing through the muscles. Would 20:54 muscles. Would 20:54 muscles. Would you mind explaining your 20:55 you mind explaining your 20:55 you mind explaining your approach to this 20:56 approach to this 20:56 approach to this active warm-up?
Why multidirectional movement matters for bone health 20:57 active warm-up? 20:57 active warm-up? Yes, I like active 20:59 Yes, I like active 20:59 Yes, I like active warm-ups because, as you 21:00 warm-ups because, as you 21:00 warm-ups because, as you said, they not only 21:01 said, they not only 21:01 said, they not only get blood flowing to the 21:02 get blood flowing to the 21:02 get blood flowing to the muscles, but they also prepare other 21:04 muscles, but they also prepare other 21:04 muscles, but they also prepare other tissues, right? Our 21:06 tissues, right? Our 21:06 tissues, right? Our poor ligaments and 21:07 poor ligaments and 21:07 poor ligaments and tendons are the 21:08 tendons are the 21:08 tendons are the unsung heroes in 21:09 unsung heroes in 21:09 unsung heroes in this process. So we 21:11 this process. So we 21:11 this process. So we have the opportunity 21:12 have the opportunity 21:12 have the opportunity to warm them up too. 21:13 to warm them up too. 21:13 to warm them up too. And when we move in 21:14 And when we move in 21:14 And when we move in different directions, like 21:15 different directions, like 21:15 different directions, like during our 21:16 during our 21:16 during our dynamic warm-up, 21:17 dynamic warm-up, 21:17 dynamic warm-up, we also put 21:18 we also put 21:18 we also put different loads 21:20 different loads 21:20 different loads on our bones, as 21:20 on our bones, as 21:20 on our bones, as many of us do when we 21:21 many of us do when we 21:21 many of us do when we cycle, 21:23 cycle, 21:23 cycle, hike, or 21:24 hike, or 21:24 hike, or just walk. We 21:25 just walk. We 21:25 just walk. We usually walk in the 21:26 usually walk in the 21:26 usually walk in the sagittal plane, 21:27 sagittal plane, 21:27 sagittal plane, but by adding a 21:28 but by adding a 21:28 but by adding a dynamic warm-up, 21:29 dynamic warm-up, 21:29 dynamic warm-up, we can take 21:30 we can take 21:30 we can take steps sideways. We can 21:31 steps sideways. We can 21:31 steps sideways. We can step sideways 21:32 step sideways 21:32 step sideways diagonally. We can 21:34 diagonally. We can 21:34 diagonally. We can lunge 21:35 lunge 21:35 lunge diagonally. So every time 21:37 diagonally. So every time you choose a 21:38 you choose a 21:38 you choose a new movement for your hips 21:39 new movement for your hips 21:39 new movement for your hips or shoulders, you 21:40 or shoulders, you 21:40 or shoulders, you create a different 21:41 create a different 21:41 create a different positive 21:42 positive 21:42 positive load on your 21:43 load on your 21:43 load on your bones, which greatly 21:44 bones, which greatly 21:44 bones, which greatly contributes to their strengthening. 21:45 contributes to their strengthening. 21:46 contributes to their strengthening. I think this is very 21:47 I think this is very 21:47 I think this is very important because we often 21:48 important because we often 21:48 important because we often get into a routine 21:49 get into a routine 21:49 get into a routine or just 21:50 or just 21:50 or just work out on the 21:51 work out on the 21:51 work out on the machines, 21:51 machines, 21:51 machines, moving only in 21:52 moving only in 21:52 moving only in one plane. But 21:53 one plane. But 21:53 one plane. But life doesn't 21:54 life doesn't 21:54 life doesn't happen in one 21:55 happen in one 21:55 happen in one plane. Life is 21:56 plane. Life is 21:56 plane. Life is multifaceted and 21:57 multifaceted and 21:57 multifaceted and multidirectional. So 21:59 multidirectional. So 21:59 multidirectional. So I think this is an important 22:00 I think this is an important 22:00 I think this is an important concept: we have to 22:02 concept: we have to 22:02 concept: we have to make sure we 22:03 make sure we 22:03 make sure we do exercises in 22:04 do exercises in 22:04 do exercises in different directions, 22:05 different directions, 22:05 different directions, strengthening all 22:06 strengthening all 22:06 strengthening all areas of our bones. 22:07 areas of our bones. 22:11 And so, before you 22:11 And so, before you show the exercises, why do 22:12 show the exercises, why do 22:13 show the exercises, why do n't you tell 22:14 n't you tell 22:14 n't you tell the audience, because I think 22:15 the audience, because I think 22:15 the audience, because I think it's great, and I get 22:16 it's great, and I get 22:16 it's great, and I get asked all the time who 22:17 asked all the time who 22:17 asked all the time who works online, because 22:19 works online, because 22:19 works online, because not everyone, ideally, 22:20 not everyone, ideally, 22:20 not everyone, ideally, can come to you 22:21 can come to you 22:21 can come to you in Washington. 22:22 in Washington. 22:24 Tell people about it 22:24 Tell people about it . But, you know, 22:26 . But, you know, 22:26 . But, you know, sometimes people just don't 22:27 sometimes people just don't 22:27 sometimes people just don't live where you can 22:28 live where you can 22:28 live where you can find a good 22:29 find a good 22:29 find a good physical therapist who 22:31 physical therapist who 22:31 physical therapist who has experience with 22:32 has experience with 22:32 has experience with osteoporosis. That's why 22:33 osteoporosis. That's why 22:33 osteoporosis. That's why I'm constantly 22:34 I'm constantly 22:34 I'm constantly asked about those who 22:35 asked about those who 22:35 asked about those who work online one-on- 22:37 work online one-on- 22:37 work online one-on- one. So tell 22:38 one. So tell 22:38 one. So tell people about your online 22:39 people about your online classes, your work in 22:40 classes, your work in 22:40 classes, your work in Washington, and the 22:41 Washington, and the 22:41 Washington, and the one-on-one 22:42 one-on-one 22:42 one-on-one consultations you 22:43 consultations you 22:43 consultations you offer. 22:44 offer. 22:45 offer. Yes, thank you for that. I 22:47 Yes, thank you for that. I 22:47 Yes, thank you for that. I work at the Elements Center and 22:48 work at the Elements Center and 22:48 work at the Elements Center and teach classes there. And 22:51 teach classes there. And 22:51 teach classes there. And you can find me online 22:52 you can find me online 22:52 you can find me online at right side up pt.com. 22:54 at right side up pt.com. 22:57 This is easy to remember 22:57 This is easy to remember because I joke with my friends 22:58 because I joke with my friends 22:58 because I joke with my friends that I like to 22:59 that I like to 22:59 that I like to walk uphill the most, 23:00 walk uphill the most, 23:00 walk uphill the most, but I want my 23:01 but I want my 23:01 but I want my patients to always 23:02 patients to always 23:02 patients to always feel level and 23:03 feel level and 23:03 feel level and confident. So it's " 23:05 confident. So it's " right side up", which is a little 23:06 right side up", which is a little 23:06 right side up", which is a little awkward to type, 23:07 awkward to type, 23:07 awkward to type, but it works. Right side up 23:08 but it works. Right side up 23:09 but it works. Right side up pt.com, and you can also 23:10 pt.com, and you can also 23:12 email me at right 23:12 email me at right side up@gmail.com. Right side up 23:14 side up@gmail.com. Right side up 23:15 side up@gmail.com. Right side up pt@gmail.com. 23:16 pt@gmail.com. 23:16 pt@gmail.com. I will add all these links 23:17 I will add all these links 23:17 I will add all these links to the 23:18 to the 23:18 to the release notes. Okay, did we 23:20 release notes. Okay, did we 23:20 release notes. Okay, did we miss anything before 23:21 miss anything before 23:21 miss anything before you show us 23:22 you show us 23:22 you show us these exercises? 23:23 these exercises? 23:23 these exercises? It seems we've 23:24 It seems we've 23:24 It seems we've discussed everything. Why I 23:26 discussed everything. Why I 23:26 discussed everything. Why I love Pilates, why I 23:27 love Pilates, why I 23:27 love Pilates, why I love strength 23:28 love strength 23:28 love strength training, and why I 23:29 training, and why I 23:29 training, and why I think it's a great 23:30 think it's a great 23:30 think it's a great combination for my 23:31 combination for my 23:31 combination for my friends with 23:32 friends with 23:32 friends with osteoporosis. And again 23:36 osteoporosis. And again 23:36 osteoporosis. And again , if I can give 23:37 , if I can give 23:37 , if I can give you one 23:38 you one 23:38 you one last piece of advice: be 23:39 last piece of advice: be 23:39 last piece of advice: be careful, be confident, be 23:40 careful, be confident, be 23:40 careful, be confident, be brave, try 23:41 brave, try 23:41 brave, try to do a little more and 23:43 to do a little more and 23:43 to do a little more and see what comes of it 23:44 see what comes of it 23:44 see what comes of it . 23:44 . 23:49 Perfectly. Okay, Lisa, 23:49 Perfectly. Okay, Lisa, get ready, you're going to show 23:50 get ready, you're going to show 23:50 get ready, you're going to show some really 23:51 some really 23:51 some really good exercises. And once again 23:54 good exercises. And once again : when Lisa shows 23:55 : when Lisa shows 23:55 : when Lisa shows exercises, do only what 23:56 exercises, do only what 23:56 exercises, do only what you are comfortable with. 23:57 you are comfortable with. 23:58 you are comfortable with. This is just a warning 24:00 This is just a warning 24:00 This is just a warning that this is not a substitute for 24:01 that this is not a substitute for 24:01 that this is not a substitute for consulting with your 24:02 consulting with your 24:02 consulting with your physical therapist 24:03 physical therapist 24:03 physical therapist or doctor, and 24:04 or doctor, and 24:06 only perform the exercises at your level. 24:07 only perform the exercises at your level. But it will simply 24:08 But it will simply 24:08 But it will simply demonstrate those that 24:09 demonstrate those that 24:09 demonstrate those that will be very 24:09 will be very 24:09 will be very useful.
Practical exercises you can try at home 24:10 useful. 24:10 useful. Good. So, the first 24:11 Good. So, the first 24:11 Good. So, the first step in working with me is to always 24:13 step in working with me is to always 24:14 make sure that there is 24:14 make sure that there is nothing unnecessary around you 24:15 nothing unnecessary around you 24:15 nothing unnecessary around you . And of course, as 24:17 . And of course, as 24:17 . And of course, as Margie said, 24:18 Margie said, 24:18 Margie said, please only do what's 24:19 please only do what's 24:19 please only do what's right for 24:20 right for 24:20 right for your body, okay? I 24:21 your body, okay? I 24:21 your body, okay? I strive to empower you 24:22 strive to empower you 24:22 strive to empower you to make 24:23 to make 24:23 to make confident choices. So, 24:25 confident choices. So, 24:25 confident choices. So, if you know you 24:26 if you know you 24:26 if you know you can easily lie down on 24:27 can easily lie down on 24:27 can easily lie down on the floor, feel free 24:28 the floor, feel free 24:28 the floor, feel free to do so. If you 24:30 to do so. If you 24:30 to do so. If you want to lean against a 24:31 want to lean against a 24:31 want to lean against a wall, support 24:32 wall, support 24:32 wall, support yourself with your hip, or 24:34 yourself with your hip, or 24:34 yourself with your hip, or find furniture—that's 24:35 find furniture—that's 24:35 find furniture—that's great. This is 24:37 great. This is 24:37 great. This is fantastic. If 24:39 fantastic. If 24:39 fantastic. If you have a slightly crooked 24:40 you have a slightly crooked 24:40 you have a slightly crooked posture, I promise that 24:41 posture, I promise that 24:41 posture, I promise that our ab exercises 24:42 our ab exercises 24:42 our ab exercises will be much more 24:43 will be much more 24:43 will be much more enjoyable with a 24:44 enjoyable with a 24:44 enjoyable with a pillow under your head. 24:45 pillow under your head. 24:48 Even my friends 24:48 Even my friends who don't have such 24:49 who don't have such 24:50 who don't have such posture problems 24:51 posture problems 24:51 posture problems will find it easier to feel their 24:52 will find it easier to feel their 24:52 will find it easier to feel their abdominal muscles with a 24:53 abdominal muscles with a 24:53 abdominal muscles with a small pillow. 24:54 small pillow. 24:59 As always, my friends with 24:59 As always, my friends with osteoporosis know to 25:00 osteoporosis know to 25:00 osteoporosis know to first 25:01 first 25:01 first lie on their side, 25:02 lie on their side, 25:02 lie on their side, lower themselves completely, 25:03 lower themselves completely, 25:03 lower themselves completely, and then 25:04 and then 25:04 and then roll over onto their 25:05 roll over onto their 25:05 roll over onto their back. This will help 25:08 back. This will help 25:08 back. This will help us stay 25:09 us stay 25:09 us stay safe during the 25:09 safe during the 25:10 safe during the transition. I'm starting here 25:13 transition. I'm starting here . We will move on to the 25:14 . We will move on to the 25:14 . We will move on to the classic 25:16 classic 25:16 classic Pilates exercise "tabletop" and 25:17 Pilates exercise "tabletop" and 25:17 Pilates exercise "tabletop" and start in a 25:18 start in a 25:18 start in a supine position with your 25:19 supine position with your 25:19 supine position with your legs bent. We 25:21 legs bent. We 25:21 legs bent. We talked about how it 25:22 talked about how it 25:23 talked about how it feels when 25:24 feels when 25:24 feels when you press your back to the 25:25 you press your back to the 25:25 you press your back to the floor. So, if 25:26 floor. So, if 25:26 floor. So, if it's comfortable for you, press 25:28 it's comfortable for you, press 25:28 it's comfortable for you, press your back against the floor and 25:29 your back against the floor and 25:29 your back against the floor and then gently 25:30 then gently 25:30 then gently lift your body. 25:31 lift your body. 25:34 My hands are now resting 25:34 My hands are now resting on my pelvis, so I have a 25:35 on my pelvis, so I have a 25:35 on my pelvis, so I have a visual reference: 25:36 visual reference: 25:36 visual reference: when I press 25:37 when I press 25:37 when I press my back, my 25:39 my back, my 25:39 my back, my fingertips rise 25:40 fingertips rise . When I arch my 25:43 . When I arch my 25:43 . When I arch my back, my arms 25:44 back, my arms 25:44 back, my arms go up. And 25:45 go up. And 25:45 go up. And if you've 25:46 if you've 25:46 if you've trained with me before, you 25:47 trained with me before, you 25:47 trained with me before, you know I 25:48 know I 25:48 know I call this " 25:48 call this " M&M's space." 25:49 M&M's space." 25:49 M&M's space." Squeezing M&M's isn't the 25:50 Squeezing M&M's isn't the 25:50 Squeezing M&M's isn't the best feeling. 25:51 best feeling. 25:51 best feeling. Peeling 25:52 Peeling 25:52 Peeling feels 25:53 feels 25:53 feels unpleasant because you have 25:54 unpleasant because you have 25:54 unpleasant because you have too much of it. You want 25:55 too much of it. You want 25:55 too much of it. You want to find what's right for 25:56 to find what's right for 25:56 to find what's right for you. 25:57 you. 25:57 you. For me, that's about 25:58 For me, that's about 25:58 For me, that's about three M&M's, and that's my 26:00 three M&M's, and that's my 26:00 three M&M's, and that's my natural 26:01 natural 26:01 natural standing position. When I 26:05 standing position. When I 26:05 standing position. When I find that 26:05 find that 26:05 find that neutral 26:07 neutral 26:07 neutral spine position, which we 26:08 spine position, which we 26:08 spine position, which we know in 26:08 know in 26:08 know in osteoporosis is so 26:10 osteoporosis is so 26:10 osteoporosis is so important for 26:10 important for 26:10 important for strengthening the muscles 26:11 strengthening the muscles 26:11 strengthening the muscles around it. 26:12 around it. 26:16 Having found this 26:16 Having found this neutral position, 26:17 neutral position, 26:17 neutral position, we inhale, 26:18 we inhale, 26:18 we inhale, feel 26:19 feel 26:19 feel diaphragmatic 26:20 diaphragmatic 26:20 diaphragmatic breathing, and then 26:21 breathing, and then 26:21 breathing, and then exhale. In Pilates, we 26:24 exhale. In Pilates, we 26:24 exhale. In Pilates, we imagine 26:25 imagine 26:25 imagine blowing out a candle. 26:26 blowing out a candle. 26:27 blowing out a candle. I like 26:28 I like 26:28 I like to add to this 26:29 to add to this 26:29 to add to this the idea of 26:30 the idea of 26:30 the idea of pelvic floor contraction. So, 26:33 pelvic floor contraction. So, 26:33 pelvic floor contraction. So, inhale to your toes, 26:34 inhale to your toes, 26:34 inhale to your toes, exhale, blow out the 26:35 exhale, blow out the 26:35 exhale, blow out the candle, and excuse the 26:36 candle, and excuse the 26:36 candle, and excuse the anatomical 26:37 anatomical 26:37 anatomical comparison. We 26:40 comparison. We 26:40 comparison. We lift the blueberry with a 26:42 lift the blueberry with a 26:42 lift the blueberry with a vagina. Inhale, 26:44 vagina. Inhale, 26:44 vagina. Inhale, relax. Exhale, 26:46 relax. Exhale, 26:46 relax. Exhale, blow out the candle, 26:48 blow out the candle, 26:48 blow out the candle, raise the blueberry. 26:49 raise the blueberry. 26:49 raise the blueberry. Now that we have 26:51 Now that we have 26:51 Now that we have stable breathing, we 26:52 stable breathing, we 26:52 stable breathing, we can move into the 26:53 can move into the 26:53 can move into the "table" pose. Inhale, 26:55 "table" pose. Inhale, 26:55 "table" pose. Inhale, exhale, raise 26:56 exhale, raise 26:56 exhale, raise one leg to the " 26:57 one leg to the " table" position. Inhale, 27:00 table" position. Inhale, 27:00 table" position. Inhale, relax. Exhale, 27:02 relax. Exhale, 27:02 relax. Exhale, blow out the candle, 27:03 blow out the candle, 27:03 blow out the candle, lift the blueberry, 27:04 lift the blueberry, 27:04 lift the blueberry, lift the other leg 27:05 lift the other leg 27:05 lift the other leg into the "table" position. And 27:08 into the "table" position. And 27:08 into the "table" position. And for some of us, 27:09 for some of us, 27:09 for some of us, that's more than 27:10 that's more than 27:10 that's more than enough, right? 27:11 enough, right? 27:14 For some of us, if it's 27:14 For some of us, if it's your first day, you 27:15 your first day, you 27:15 your first day, you know it's a challenge. 27:16 know it's a challenge. 27:18 If you're ready to 27:18 If you're ready to move on with me 27:20 move on with me , we talked a little bit 27:21 , we talked a little bit 27:21 , we talked a little bit about "crisscross," an exercise 27:22 about "crisscross," an exercise 27:22 about "crisscross," an exercise that's not very suitable for 27:23 that's not very suitable for 27:23 that's not very suitable for people with osteoporosis. 27:25 people with osteoporosis. 27:28 We can make it more 27:28 We can make it more accessible 27:28 accessible 27:29 accessible by using the 27:29 by using the 27:30 by using the principle of 27:30 principle of 27:30 principle of isometric resistance. 27:31 isometric resistance. 27:34 So, I place my hands as if I were doing indirect 27:35 doing indirect 27:35 doing indirect heart massage on my 27:36 heart massage on my 27:36 heart massage on my right leg. I do an 27:38 right leg. I do an 27:38 right leg. I do an inhale, exhale, candle, 27:40 inhale, exhale, candle, 27:40 inhale, exhale, candle, blueberry, and now I 27:41 blueberry, and now I 27:41 blueberry, and now I push my hip away. 27:42 push my hip away. 27:46 But I resist, 27:46 But I resist, keeping my leg 27:47 keeping my leg 27:47 keeping my leg stable with my 27:48 stable with my 27:52 core muscles. Breathe into the center. 27:52 core muscles. Breathe into the center. Exhale, shh, press 27:54 Exhale, shh, press 27:54 Exhale, shh, press to the other side. If 27:57 to the other side. If 27:57 to the other side. If we want to make it more difficult, 27:59 we want to make it more difficult, 27:59 we want to make it more difficult, we can press on one 28:00 we can press on one 28:00 we can press on one leg and extend the 28:01 leg and extend the 28:01 leg and extend the other. This way we 28:04 other. This way we 28:04 other. This way we get the activation of the 28:05 get the activation of the 28:05 get the activation of the diagonal muscles 28:06 diagonal muscles 28:06 diagonal muscles and 28:07 and 28:07 and obliques that we would 28:08 obliques that we would 28:08 obliques that we would normally get 28:09 normally get 28:09 normally get in a twisted 28:10 in a twisted 28:10 in a twisted position, but now 28:11 position, but now 28:11 position, but now we are working from a 28:12 we are working from a 28:12 we are working from a stable position. 28:13 stable position. 28:18 If you practice 28:18 If you practice with me, 28:19 with me, 28:19 with me, let's do it one more time. And 28:21 let's do it one more time. And 28:21 let's do it one more time. And then we'll take a break. We 28:23 then we'll take a break. We 28:23 then we'll take a break. We always, always, 28:24 always, always, 28:24 always, always, always 28:25 always 28:25 always come out of our 28:26 come out of our 28:26 come out of our exercises safely. We lower one 28:28 exercises safely. We lower one 28:28 exercises safely. We lower one leg. Lower the other 28:30 leg. Lower the other 28:30 leg. Lower the other leg. Let's take 28:31 leg. Let's take 28:31 leg. Let's take a second to 28:32 a second to 28:32 a second to warm up a little. Good. 28:35 warm up a little. Good. 28:35 warm up a little. Good. For our next 28:37 For our next 28:37 For our next exercise, we will work 28:38 exercise, we will work 28:38 exercise, we will work with variations of the 28:39 with variations of the table pose. So, I 28:41 table pose. So, I 28:41 table pose. So, I roll onto my side again, 28:42 roll onto my side again, 28:42 roll onto my side again, using my 28:43 using my 28:43 using my feet and hands to 28:45 feet and hands to 28:45 feet and hands to help myself 28:46 help myself 28:46 help myself up and 28:46 up and 28:46 up and return to the 28:47 return to the 28:47 return to the original 28:48 original 28:48 original sitting position. And when I 28:50 sitting position. And when I 28:50 sitting position. And when I move into the all- 28:51 move into the all- 28:53 fours position, if my 28:53 fours position, if my wrists need 28:54 wrists need 28:54 wrists need a little support, I 28:55 a little support, I 28:55 a little support, I can always 28:56 can always 28:56 can always roll up the 28:57 roll up the 28:57 roll up the yoga mat to make 28:58 yoga mat to make 28:58 yoga mat to make it more comfortable. I 29:00 it more comfortable. I 29:00 it more comfortable. I take a moment 29:01 take a moment 29:01 take a moment to make sure 29:02 to make sure 29:02 to make sure my shoulders, elbows, and 29:03 my shoulders, elbows, and 29:03 my shoulders, elbows, and wrists are 29:05 wrists are 29:05 wrists are in line, and my 29:06 in line, and my 29:06 in line, and my knees are positioned 29:07 knees are positioned 29:07 knees are positioned exactly under my hips. 29:08 exactly under my hips. 29:10 My friends with 29:10 My friends with osteoporosis know 29:11 osteoporosis know 29:11 osteoporosis know that you shouldn't slouch 29:12 that you shouldn't slouch 29:12 that you shouldn't slouch in your lower back because it's not 29:13 in your lower back because it's not 29:13 in your lower back because it's not very pleasant, but you shouldn't 29:14 very pleasant, but you shouldn't 29:14 very pleasant, but you shouldn't twist your pelvis either 29:16 twist your pelvis either 29:16 twist your pelvis either because it creates 29:17 because it creates 29:17 because it creates excessive compression. 29:18 excessive compression. 29:21 So we're working 29:21 So we're working on strength and 29:22 on strength and 29:22 on strength and stability here. We put 29:26 stability here. We put 29:26 stability here. We put weight on our 29:27 weight on our 29:27 weight on our arms, which is 29:28 arms, which is 29:28 arms, which is extremely important 29:29 extremely important 29:29 extremely important for those with 29:30 for those with 29:30 for those with osteoporosis. And we 29:33 osteoporosis. And we 29:33 osteoporosis. And we have that option again: 29:34 have that option again: 29:34 have that option again: imagine that you have a 29:35 imagine that you have a 29:35 imagine that you have a bowl of 29:36 bowl of 29:36 bowl of chocolate-covered nuts on your back, 29:37 chocolate-covered nuts on your back, 29:37 chocolate-covered nuts on your back, and you shouldn't 29:38 and you shouldn't 29:38 and you shouldn't hear them 29:39 hear them 29:39 hear them moving as you 29:40 moving as you 29:40 moving as you move your leg back. 29:41 move your leg back. 29:41 move your leg back. Now, if you can 29:42 Now, if you can 29:42 Now, if you can see yourself, has 29:43 see yourself, has 29:43 see yourself, has your 29:44 your 29:44 your hip sunk? Did your 29:45 hip sunk? Did your 29:47 back go up? Try 29:47 back go up? Try to maintain 29:47 to maintain 29:47 to maintain body stabilization 29:49 body stabilization . Maybe you imagine the 29:50 . Maybe you imagine the 29:50 . Maybe you imagine the same blueberry 29:51 same blueberry as you bring your 29:52 as you bring your 29:52 as you bring your foot back. And now we 29:54 foot back. And now we 29:54 foot back. And now we can move to the 29:55 can move to the 29:55 can move to the other side. And 29:58 other side. And 29:58 other side. And we return it back. 30:00 we return it back. 30:00 we return it back. What I like about the 30:02 What I like about the 30:02 What I like about the four-on-four position 30:03 four-on-four position is that there are no limits 30:04 is that there are no limits 30:04 is that there are no limits to improvement. We 30:06 to improvement. We 30:06 to improvement. We can take our leg 30:07 can take our leg 30:07 can take our leg back and extend the 30:08 back and extend the 30:09 back and extend the opposite arm 30:09 opposite arm 30:09 opposite arm forward. If we are 30:13 forward. If we are 30:13 forward. If we are ready, we can 30:14 ready, we can 30:14 ready, we can perform the same in the 30:16 perform the same in the 30:16 perform the same in the plank position. We 30:17 plank position. We 30:17 plank position. We can lift one 30:19 can lift one 30:19 can lift one leg. We can 30:20 leg. We can 30:20 leg. We can lift the other leg. 30:21 lift the other leg. 30:22 lift the other leg. So, these are all great 30:23 So, these are all great 30:23 So, these are all great options for 30:24 options for 30:24 options for progress. I 30:28 progress. I 30:28 progress. I will drop back down to the all- 30:29 will drop back down to the all- 30:29 will drop back down to the all- fours position and move 30:31 fours position and move 30:31 fours position and move to the 30:32 to the 30:32 to the kneeling position. Good. So, 30:37 kneeling position. Good. So, 30:37 kneeling position. Good. So, these were 30:38 these were 30:38 these were floor exercises, but we also 30:39 floor exercises, but we also 30:39 floor exercises, but we also talked about 30:40 talked about 30:40 talked about doing some 30:41 doing some 30:41 doing some standing exercises where you don't 30:42 standing exercises where you don't 30:42 standing exercises where you don't need a mat. So 30:44 need a mat. So , we rise again. 30:46 , we rise again. 30:46 , we rise again. If you need a 30:46 If you need a 30:46 If you need a wall or 30:47 wall or 30:47 wall or hip support—use 30:48 hip support—use 30:48 hip support—use them. I rise to the 30:50 them. I rise to the 30:50 them. I rise to the starting position while 30:51 starting position while 30:51 starting position while standing. Now I'll 30:52 standing. Now I'll 30:52 standing. Now I'll quickly grab 30:53 quickly grab 30:53 quickly grab my trusty 30:53 my trusty 30:53 my trusty chair for 30:54 chair for 30:54 chair for extra support 30:55 extra support . And I will bring it here. 30:58 . And I will bring it here. 31:02 So, the sidekick series of exercises that we 31:03 we 31:03 we mentioned in Pilates is 31:04 mentioned in Pilates is 31:04 mentioned in Pilates is usually done 31:05 usually done 31:05 usually done lying on your side, but it 31:07 lying on your side, but it 31:07 lying on your side, but it can also be done standing 31:08 can also be done standing , which I really 31:09 , which I really 31:09 , which I really like because we're 31:10 like because we're 31:10 like because we're working 31:11 working 31:11 working on balance at the same time. So, 31:14 on balance at the same time. So, 31:14 on balance at the same time. So, starting from a 31:15 starting from a 31:15 starting from a standing position, we can 31:16 standing position, we can 31:16 standing position, we can move from the bottom up. 31:18 move from the bottom up. 31:20 I start with the fifth 31:20 I start with the fifth toe, the fourth, 31:21 toe, the fourth, 31:21 toe, the fourth, the third, the second and up 31:23 the third, the second and up 31:23 the third, the second and up to the big toe 31:24 to the big toe 31:24 to the big toe . You will notice that 31:27 . You will notice that 31:27 . You will notice that if you lift 31:28 if you lift 31:28 if you lift the arch of your foot, you 31:29 the arch of your foot, you 31:29 the arch of your foot, you can feel it down the 31:31 can feel it down the 31:31 can feel it down the inner 31:32 inner 31:32 inner thighs, through the pelvic 31:33 thighs, through the pelvic 31:33 thighs, through the pelvic floor all the way to the top of your 31:34 floor all the way to the top of your 31:34 floor all the way to the top of your head. So you become 31:36 head. So you become 31:36 head. So you become even a little taller. 31:38 even a little taller. 31:38 even a little taller. This will help us take 31:39 This will help us take 31:39 This will help us take some of the load 31:40 some of the load 31:40 some of the load off our ankle and 31:41 off our ankle and 31:41 off our ankle and transfer it to our 31:42 transfer it to our 31:42 transfer it to our buttocks when we 31:43 buttocks when we 31:43 buttocks when we stand on our supporting 31:44 stand on our supporting 31:44 stand on our supporting leg. Let's take a 31:45 leg. Let's take a 31:45 leg. Let's take a breath. Remember to 31:47 breath. Remember to 31:47 breath. Remember to breathe. Exhale, 31:48 breathe. Exhale, 31:48 breathe. Exhale, pull your stomach in, 31:49 pull your stomach in, 31:49 pull your stomach in, find stability, 31:50 find stability, 31:50 find stability, feel the arch of your 31:51 feel the arch of your 31:51 feel the arch of your foot stretching 31:52 foot stretching 31:52 foot stretching up to the inner 31:53 up to the inner 31:53 up to the inner thigh. And 31:55 thigh. And 31:55 thigh. And now we will move 31:56 now we will move 31:56 now we will move the foot, again 31:57 the foot, again 31:57 the foot, again finding 31:58 finding 31:58 finding isometric resistance. I 31:59 isometric resistance. I 31:59 isometric resistance. I press my foot on my 32:00 press my foot on my 32:00 press my foot on my shin, not my 32:01 shin, not my 32:01 shin, not my knee. Knees don't 32:02 knee. Knees don't 32:02 knee. Knees don't like that kind of 32:03 like that kind of 32:03 like that kind of lateral pressure. 32:03 lateral pressure. 32:03 lateral pressure. You can put your 32:04 You can put your 32:04 You can put your foot higher if 32:05 foot higher if 32:05 foot higher if you want. I'll stay 32:06 you want. I'll stay 32:06 you want. I'll stay down here. I 32:07 down here. I 32:07 down here. I press my foot against my 32:09 press my foot against my 32:09 press my foot against my shin and my shin against my 32:10 shin and my shin against my 32:10 shin and my shin against my foot, and use 32:11 foot, and use 32:11 foot, and use a chair if 32:12 a chair if 32:12 a chair if necessary, or choose 32:14 necessary, or choose 32:14 necessary, or choose another option if 32:15 another option if 32:15 another option if appropriate. So, we 32:18 appropriate. So, we 32:18 appropriate. So, we can do a " 32:19 can do a " shell" here while standing, 32:20 shell" here while standing, 32:20 shell" here while standing, actively taking the 32:21 actively taking the 32:21 actively taking the hip back, 32:22 hip back, 32:22 hip back, engaging the 32:23 engaging the rotator muscles. Do 32:26 rotator muscles. Do 32:26 rotator muscles. Do you still feel 32:28 you still feel 32:28 you still feel that connection? Are 32:28 that connection? Are 32:29 that connection? Are you maintaining a 32:29 you maintaining a 32:29 you maintaining a neutral 32:31 neutral 32:31 neutral spine position? Yes? Perfectly. And 32:34 spine position? Yes? Perfectly. And 32:34 spine position? Yes? Perfectly. And of course, there are so many great variations in our 32:35 of course, there are so many great variations in our 32:35 of course, there are so many great variations in our Pilates “sidekick” series 32:36 Pilates “sidekick” series 32:39 . We can 32:39 . We can do swings where 32:40 do swings where 32:40 do swings where we squeeze an imaginary 32:41 we squeeze an imaginary 32:41 we squeeze an imaginary orange and reach 32:42 orange and reach 32:42 orange and reach up. We can 32:44 up. We can 32:44 up. We can do side 32:46 do side 32:46 do side leg raises. Again 32:47 leg raises. Again , working on 32:48 , working on 32:48 , working on hip abduction. 32:49 hip abduction. 32:50 hip abduction. Or, if you want 32:51 Or, if you want 32:51 Or, if you want something special, we 32:53 something special, we 32:53 something special, we can do a 32:54 can do a 32:54 can do a develope or any 32:55 develope or any 32:55 develope or any other variation that we 32:56 other variation that we 32:56 other variation that we usually do 32:57 usually do 32:57 usually do lying down, but now with an 32:58 lying down, but now with an 32:58 lying down, but now with an emphasis on balance. 33:00 emphasis on balance. 33:03 Good. When we were on 33:03 Good. When we were on the floor, we used a little 33:04 the floor, we used a little 33:04 the floor, we used a little 33:06 isometric resistance 33:06 isometric resistance by pressing our hip into 33:07 by pressing our hip into 33:07 by pressing our hip into our palm and our palm into our 33:09 our palm and our palm into our 33:09 our palm and our palm into our hip. We can 33:11 hip. We can 33:11 hip. We can do this while standing. I'm 33:13 do this while standing. I'm 33:13 do this while standing. I'm not kidding, I actually 33:14 not kidding, I actually 33:14 not kidding, I actually keep a 33:15 keep a 33:15 keep a Pilates ring on my 33:16 Pilates ring on my 33:16 Pilates ring on my desk so 33:17 desk so 33:17 desk so I 33:18 I 33:18 I can do a few of 33:19 can do a few of 33:19 can do a few of these exercises when I walk by. But you 33:20 these exercises when I walk by. But you 33:20 these exercises when I walk by. But you don't have to 33:20 don't have to 33:20 don't have to keep the 33:21 keep the 33:21 keep the Pilates ring on a table, 33:22 Pilates ring on a table, 33:22 Pilates ring on a table, you can 33:22 you can 33:22 you can use 33:23 use 33:23 use the back of a sofa or 33:24 the back of a sofa or 33:24 the back of a sofa or chair. Again, 33:25 chair. Again, 33:25 chair. Again, we are looking for this 33:26 we are looking for this 33:26 we are looking for this support from the very 33:27 support from the very 33:27 support from the very foundation. Our 33:28 foundation. Our 33:28 foundation. Our toes are 5, 4, 3, 2, 1, our 33:29 toes are 5, 4, 3, 2, 1, our 33:29 toes are 5, 4, 3, 2, 1, our arches are raised, our 33:31 arches are raised, our 33:31 arches are raised, our arms are extended, we 33:32 arms are extended, we 33:32 arms are extended, we inhale. And if you 33:35 inhale. And if you 33:35 inhale. And if you press, 33:36 press, 33:36 press, hopefully you'll 33:37 hopefully you'll 33:37 hopefully you'll feel that same 33:38 feel that same 33:38 feel that same activation of the 33:39 activation of the 33:39 activation of the cortex muscles. Inhale— 33:43 cortex muscles. Inhale— relaxation, exhale— 33:44 relaxation, exhale— blow out the candle, 33:45 blow out the candle, 33:45 blow out the candle, lift the blueberry, and 33:46 lift the blueberry, and 33:46 lift the blueberry, and then you will feel the 33:48 then you will feel the 33:48 then you will feel the cortex activated. We 33:52 cortex activated. We 33:52 cortex activated. We can also 33:52 can also 33:52 can also use a 33:53 use a 33:53 use a wall or very sturdy 33:54 wall or very sturdy 33:54 wall or very sturdy furniture for 33:55 furniture for 33:55 furniture for roller exercises or for 33:56 roller exercises or for 33:56 roller exercises or for push-ups. Well, 34:00 push-ups. Well, 34:00 push-ups. Well, friends. I hope this has 34:02 friends. I hope this has 34:02 friends. I hope this has given you a good 34:03 given you a good 34:03 given you a good idea of exercises you 34:04 idea of exercises you 34:04 idea of exercises you can do 34:05 can do 34:05 can do at home for Pilates, 34:07 at home for Pilates, 34:07 at home for Pilates, as well as when you are just 34:08 as well as when you are just 34:08 as well as when you are just standing and want to 34:09 standing and want to 34:09 standing and want to warm up a bit. 34:10 warm up a bit. 34:11 warm up a bit. That was beautifully 34:12 That was beautifully 34:12 That was beautifully said. And if 34:13 said. And if 34:13 said. And if you want more, Lisa 34:14 you want more, Lisa 34:14 you want more, Lisa did an entire class 34:16 did an entire class 34:16 did an entire class for my " 34:17 for my " Happy Bones, Happy Life" community, and it 34:18 Happy Bones, Happy Life" community, and it 34:19 Happy Bones, Happy Life" community, and it was incredible. And 34:20 was incredible. And 34:20 was incredible. And that lesson was 34:21 that lesson was 34:21 that lesson was accompanied by a separate 34:22 accompanied by a separate 34:22 accompanied by a separate video that you 34:23 video that you 34:23 video that you can also 34:23 can also 34:24 can also follow at home. So there's a 34:25 follow at home. So there's a 34:25 follow at home. So there's a lot more there, and I'll 34:26 lot more there, and I'll 34:26 lot more there, and I'll leave a link to 34:27 leave a link to 34:27 leave a link to that class in the 34:28 that class in the 34:28 that class in the release notes. 34:29 release notes. 34:30 release notes. So, thank you very much, Lisa 34:32 So, thank you very much, Lisa . It was great and 34:34 . It was great and 34:34 . It was great and I really 34:34 I really 34:34 I really like that it's a 34:35 like that it's a 34:35 like that it's a real option. You 34:38 real option. You 34:38 real option. You know, 34:39 know, 34:39 know, Pilates is safe, and 34:39 Pilates is safe, and 34:39 Pilates is safe, and research shows 34:41 research shows that it's beneficial to do a 34:42 that it's beneficial to do a 34:42 that it's beneficial to do a variety of exercises, not 34:43 variety of exercises, not 34:43 variety of exercises, not just one. So 34:45 just one. So 34:45 just one. So I love how 34:46 I love how 34:46 I love how you combined Pilates and 34:47 you combined Pilates and 34:47 you combined Pilates and strength training and 34:48 strength training and 34:48 strength training and shared it with 34:49 shared it with 34:49 shared it with all of us. Are there any 34:50 all of us. Are there any 34:50 all of us. Are there any final thoughts before 34:51 final thoughts before 34:52 final thoughts before concluding? It was 34:53 concluding? It was 34:53 concluding? It was very, very wonderful. 34:54 very, very wonderful. 34:54 very, very wonderful. Thank you for inviting 34:55 Thank you for inviting 34:55 Thank you for inviting me and introducing me to 34:56 me and introducing me to 34:56 me and introducing me to your community. 34:58 your community. 34:58 your community. I say it again, your 34:58 I say it again, your 34:58 I say it again, your community is simply 34:59 community is simply 34:59 community is simply wonderful. It's always 35:00 wonderful. It's always 35:00 wonderful. It's always nice to talk 35:01 nice to talk 35:01 nice to talk to you. You have such 35:03 to you. You have such 35:03 to you. You have such great ideas and 35:03 great ideas and 35:03 great ideas and incredible energy, and 35:05 incredible energy, and 35:05 incredible energy, and I'm so glad I can 35:06 I'm so glad I can 35:06 I'm so glad I can share my 35:07 share my 35:07 share my ideas and energy with 35:09 ideas and energy with 35:09 ideas and energy with you. 35:09 you. 35:09 you. Oh, thank you very much. It was a 35:11 Oh, thank you very much. It was a 35:11 Oh, thank you very much. It was a real pleasure 35:12 real pleasure . I hope you 35:14 . I hope you 35:14 . I hope you enjoyed this 35:15 enjoyed this 35:15 enjoyed this interview and 35:16 interview and 35:16 interview and saw how you can 35:17 saw how you can 35:17 saw how you can combine Pilates 35:18 combine Pilates 35:18 combine Pilates with strength 35:19 with strength 35:19 with strength training and 35:20 training and 35:20 training and get so many 35:21 get so many 35:21 get so many benefits. As I 35:23 benefits. As I 35:23 benefits. As I mentioned, Lisa 35:24 mentioned, Lisa 35:24 mentioned, Lisa came to my 35:25 came to my 35:25 came to my class and 35:25 class and 35:25 class and prepared a really 35:27 prepared a really 35:27 prepared a really great program, 35:28 great program, 35:28 great program, which I will 35:29 which I will 35:29 which I will also leave a link to in 35:30 also leave a link to in 35:30 also leave a link to in the notes. So thanks for 35:32 the notes. So thanks for 35:32 the notes. So thanks for watching and I 35:33 watching and I 35:33 watching and I look forward to seeing you 35:34 look forward to seeing you 35:34 look forward to seeing you in the next 35:36 in the next 35:36 in the next episode.
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