Feeling Down & Anxious? Try These 3 Mindful Living Rituals

Feeling Down & Anxious? Try These 3 Mindful Living Rituals Please, take comfort in knowing that you’re not alone in your frustration. Luckily, we’re moving hope-filled into a new year – a perfect time to refocus on easy, calming rituals of Mindful living. You may have discovered on your own that Mindfulness is more than…

Celebrating 19-Year Pilates Client & Friend Carla Keegan

This past March 14th was Carla’s 19th year as a Pilates client. Please join me in congratulating her. For nearly two decades, she’s been a steadfast Pilates student, both in privates and semi-privates. Additionally, for 15+ years, Carla attended our Advanced Matwork class, mastering it with precision, strength, and grace. She’s also been generous with…

Digestion & Nutrition for Wellness & Healthy Living

Digestion & Nutrition for Wellness & Healthy Living A pandemic isn’t the only time we want to be conscious of our health and wellness, but it definitely doesn’t hurt to revisit essentials – like digestion – right now. As part of the Lifestyle Consulting that I do clients learn individualized tools for healing, vitality and…

Precautionary Measures & Wellness Tips during COVID-19

Precautionary Measures & Wellness Tips during COVID-19 To protect the health and wellness of clients and their families, the studio is temporarily closed. In case you missed the eblast I sent this weekend following the declaration of a state of Emergency in Pima County, as of Wednesday, March 25th, through Monday, May 11th we’ll be…

Perfectionism- a path to paralysis

“The thing that is really hard, and really amazing, is giving up being perfect and beginning the work of becoming yourself.”  – Anna Quinlen   I spent  most of my life focused on Beauty, Health and “Success”, I fell into the trap that “at some moment in the future, everything would be better,” even, “Perfect.” My…

The Little Things!

The Little Things By Guest Writer Paula Taylor About four months ago I started asking my sister questions about details I noticed at the Body Fundamentals Studio, little things she does, provides or creates that often go unnoticed or recognized. As a marketing and branding professional this annoyed me. Frankly I kept asking why she…

Pilates Benefits for Cyclists

5 Ways Cyclists Can Benefit from Pilates Did you know that Pilates is great for both cycling performance, and also to help prevent cycling injuries? I have several Tucson Pilates studio clients who are avid cyclists and committed to how Pilates improves and sustains their cycling performance. If you’re a dedicated cyclist, your training is…

Simple Tips for Cleansing & Body Rebalancing

Start your Fall off with more energy! Each time we embark upon another season, the genuine desire to make positive changes for ourselves is strong. However, often our motivation is hard to sustain, especially if we try to do too much all at once. My suggestion for cleansing is to begin simply, phasing in changes…

How a Consistent Pilates Practice Benefits Runners

You may know how Pilates benefits cyclists, particularly in preventing injuries and strengthening for a better cycling experience. But did you know that it applies to runners, too? In my Tucson Pilates studio, Body Fundamentals, I’ve seen many of the same benefits that cyclists experience also often apply to runners who incorporate Pilates into their…

Feel the Fear and Do It anyway! Principles of Reflective Practice.

By Guest Writer Janic Gorayeb  Founder & Creative Curator of Ripple Effect Leadership www.rippleeffectleadership.ca The concept of self-reflection (aka the reflective practice) was a concept I first learned about at Royal Roads University during my leadership graduate studies. There was a strong focus on leading self and personal leadership. We were introduced to the work of Ronald…

Do you practice Mindfulness or Meditation? What’s the difference?

When you sit down to meditate, how do you begin? The focus on mind and body, the breath, a mantra – each of these practices allow the opportunity to quiet your thoughts and bring you to a state of stillness that can leave you feeling more refreshed and relaxed. Expanded awareness and the intention of…

Seek straightness from the circle.

Seek Straightness from the Circle Life doesn’t happen in a straight line.  It’s cyclical or more of a spiral if you will. These days I am more often thinking of life more as a spiral than as a straight line. Life does not come with a directional map or step by step instructions.  I’m embracing…

On the path to Perfect Health: Meditation

As we enter a new year, it’s the perfect time for new, healthful practices. One of my renewed intentions is to expand my personal practice of daily meditation. To be honest, I’m re-arranging my schedule to include an early evening meditation at least twice a week. My evenings at home are more peaceful and relaxing when…

Pilates and Perfect Health: The Path to Perfect Health begins April 2016!

  As many of you know, last August I became a Chopra Center Instructor. I am very excited to announce that I’ll be teaching the Perfect Health Program at  Body Fundamentals on 5 consecutive Sundays beginning this April 3, 2016. Every Sunday covers a different lesson, each building upon the other. The Perfect Health program…

On the path to Perfect Health: What is Ayurveda?

Ayurveda: a 5,000 year-old healing system founded in ancient India. Derived from Sanskrit words “ayus” meaning “life,” and “veda” meaning “wisdom.” The “wisdom of life” that is Ayurveda is the foundation of the Perfect Health program and a way of living about which I’m passionate. Viewing our health as a state of “vibrant balance” instead…

Recovering from an Injury #4

The Lesson in Taking the Time It Takes “Appearance is absolute, but reality is not that way. Everything is interdependent, not absolute.” Dalai Lama Taking Charge: Self-Guided Recovery To be pain-free is often confused with being ready to pick up right where you left off. The problem is that athletic skills require a commensurate level…

Recovering from an Injury part #3

By Guest Writer Diana Bailey “Appearance is absolute, but reality is not that way. Everything is interdependent, not absolute.” Dalai Lama Taking Charge: Self Guided Recovery   At a certain point, you may choose to guide your own program. If you look to activities that are familiar, enjoyable, and easy, the results are usually okay.…

Recovering from an Injury- part 2

Recovering from an Injury-Part 2 By Diana Bailey To continue treating the body like a machine ensures installation or removal of a few parts over time. Approaching any injury with the attitude of “let’s get this over with” means it may be over or, at the very least end quite differently than was hoped. There…

Recovering from an Injury -Part 1

  By Guest Writer Diana Bailey Part  1 “Appearance is absolute, but reality is not that way. Everything is interdependent, not absolute.” Dalai Lama The Overview and Approach Personal and practical experience with a multitude of soft tissue injuries indicates that the attitude regarding rehab challenges does more to determine the outcome than even the…

Pilates 100 on the Foam Roller

Many of you have asked: Can I practice the 100 on the Foam Roller?   Yes, absolutely. I like to work the 100 on the Foam roller in a progression. This is a fantastic way to challenge your balance while working your core. Instructions for the 100 on the Foam Roller Lift your arms to…

How to approach yourself in movement.

Let your Brownies bake! By Guest Writer Diana Bailey Approach your work in Pilates with this general frame of awareness: First you organize yourself in the movement much as you would assemble and mix ingredients to bake. Second you refine the mix and maybe make a couple of adjustments.      The last and most…

Some know it as energy

By Guest Writer Sarkice Nedder More than any other time in the history of the world this is the time of awareness about the need to condition our bodies and increase our energy. The variety of types of ways to do so abounds, from Boot camp to Tai Chi; the craze is on. There are tried and…

Tell A Different Story

By  Guest Writer, Diana Bailey Acceptance is the starting place. It has nothing to do with being a “door mat” by allowing others to make decisions that are yours to make. It is not about giving up, giving in, or tolerating particular circumstances and behavior. Acceptance is seeing something for what it objectively is, so…

Top 7 Tools for Living a Happier, Healthier Life – Part 2

by guest writer Heidi Hackler, CHHC Check out Tools 1-3 for Living a Happier, Healthier Life if you missed them. The following 4 Tools will help to complete your healthy lifestyle journey. Tools 4-7 for Living a Happier, Healthier Life 4. Eat a Rainbow of Veggies & Fruits Eat veggies of all colors of the…

Top 7 Tools for Living a Happier, Healthier Life – Part 1

by guest writer Heidi Hackler, CHHC As a holistic health and wellness coach, I work with people on a daily basis to help them kick-start a healthier life. But I was not always so healthy myself, so I know what it’s like to turn your life around. I grew up with a healthy eating foundation…

The Body as Teacher: What I’ve Learned Beyond the Power of Pilates

The human body is a terrific teacher; a miraculous, complex multi-layered marvel that most of us know very little about. In our Western world that spends so much time focused externally on the material world and identified with the mind, it’s important to consistently stop , find moments of stillness and quiet, and trust the…

The Foundation of a New Life Path in Pilates and Movement

A passion for learning more, understanding more deeply, drove me. In 1996, I met Ron Fletcher, a master teacher of body contrology, a master teacher of movement and dance for over fifty years. He came to the work after his own injuries while working as a professional dancer. His unique style of incorporating modern dance…

The Healing Path of Pilates

Before surgery, the physiatrist recommended  Pilates as one way to help prepare for surgery.  He recommended Amy Anderson (A Living Art Centre), who specialized in Pilates rehabilitation. I’m forever grateful to Amy for introducing me to Pilates and setting me on the path of my healing journey. I walked into Amy’s studio, looking around the…

The Best Laid Plans: The Life-Plan Derailed

The life I’d planned out carefully now seemed unattainable. I couldn’t exercise, dance, act, direct. Some days I couldn’t even drive a car. Forced to be sedentary, depression crept in, combining with constant pain to make even part-time work an endurance contest. I was thankful just to push through a day and even more so…

An Unexpected Cure: My Journey from Pain to the Transformation

Imagine waiting for the light to change, top-down on your convertible, and singing along with the radio on a gorgeous Tucson day. Something makes you look over, and you see a large construction truck coming at you nearly head-on. You’re blocked in by other cars and can’t avoid the collision. That happened to me in…

Taking it to the next level: The Wundaful Wunda Chair

So first things first: I am not an exercise fanatic. You will not find me at the local gym 5x a week, churning out cardio, lifting a multitude of weights or pushing the squats (as much as I fantasize about regaining my 30-year old backside, reality is…). That said, I’m “into” the Pilates Chair; specifically,…

Forward Equals Backwards Series #4

    By Diana Bailey A Simple Coordination Exercise to Enhance Postural Balance People fall forward into space primarily because forward is the direction of habit. Studio experience reveals that most of us have very little idea how to communicate with muscles to change our own habits of motion. Posture, balance, and coordination all suffer…

Forward Equals Backwards Series #3

Forward Equals Backwards and You Own It: Balance and Coordination By featured Guest Writer Diana Bailey The Popular Equipment: Easy to Learn and Portable The number one balance challenge in this studio, based on ease of learning, is the foam roller. The variety and unique core strength challenge this auxiliary piece offers are of the…

Forward Equals Backwards Series #2

    By  Guest Writer Diana Bailey The Guiding Principle: Consistent, Progressive Practice Nobody builds a bridge over a big river in a day, and the same premise applies to the link between body and brain. Balance and coordination require attentive repetition for gains to be realized. The question to keep in mind whenever approaching…

Forward Equals Backwards Series #1 Balance

By featured Guest Writer Diana Bailey It is surprising to find that balance is more often explored and defined by how it is lost than how it is maintained. How do you figure out what something is when it is most often explained by what it isn’t? In a perfect Pilates world, balance is the…

Simple progressions from Bruce King.

“This is a health rather than beauty book. Its purpose is to help you improve your movement habits for life. ”  – Bruce King. Just finished re-reading Bruce King’s powerful gem: Rule Of The Bones. I’ve spent many years with this small treasure and find myself returning to it often. In a world of extremes…

Congratulations Suzanne Baron Helming!

    This past September was Suzanne’s 13th Pilates Anniversary. 13 years!!  I want  to congratulate Suzanne I and invite you to join me in celebrating her on this incredible milestone.  If you know her, please take a moment to recognize her with a comment below or message on our FB page. Congratulations wonderful Suzanne!  In the midst…

Fighting Perfectionism

  By Guest Writer Diana Bailey I have perfectionist clients, and I used to suffer from that…a lot. We can all at times torture ourselves with this idea that somehow, at some moment, everything will be better and my life will be happy and my body will be fitter if I could just do (whatever)…

The Purpose of a Bind is to Discover There is no Bind.

By Guest Writer Diana Bailey Part I The deep “binding” stretches of Pilates and Yoga challenge body and mind to learn balance in their work together. Releasing chronically held tension takes the patience of repeated invitations and acceptance of the often minimal response. Dissolving the tension is the immediate goal, and certainly the most obvious…

7 Tips for Stress Relief at the Office

Office stress is hard on our bodies. Deep in a project, we’ll sit with poor posture, have our computers at the wrong height or angle, and generally do not pay attention to our body’s needs. Here are seven of my favorite stress relief remedies for our hectic office lives. 1. Improve Your Seated Posture Poor…

Congratulations, Lynne, on 16 years of Pilates!

Congratulations, Lynne Dusenberry on 16 years of Pilates & Movement training at Body Fundamentals studio! Sixteen years ago this August, yes 16 years, Lynne started Pilates with us.  Since day one, she’s been a dedicated Pilates enthusiast and a loyal patron to Body Fundamentals. She is an amazing and inspiring woman in our Tucson community…

Do you live in pain? Try Traumeel

Do you live in pain? Do you know  you don’t have to? Traumeel is a natural and homeopathic treatment for muscle aches and pains, bruising, sprians, and joint pain. The combination of  botanical and mineral ingredients sets Traumeel apart from other pain relievers, and assists the body in its natural healing ability. Available in topical…

So What Shapes the Mind? – Part 2

  Part two: Focus of Intent   Is it a great thing to learn to deal with discomfort? Yes! Because eventually you may discover that there are very few real emergencies in life and fitness training is not one of them. The acceptance of discomfort opens the door of physical possibility. It is not an…

So what Shapes the Mind -Part 1

“The mind shapes the body.” – Joseph Pilates So What Shapes the Mind? Part One: Clarity of Purpose How does repeatedly pushing and beating up the physical body to the point of failure, injury, breakage, or loss prove anything other than perhaps a compulsive tendency of the mind? If you let the mind goad you…

I AM… and I become or maintain exactly what follows. Words are powerful.

  By Guest Writer Diana Bailey The words that come after I AM are powerful messages that you give yourself.  Those words can determine your attitude, your ideas about self worth, your opportunities and, over time, bring either great joy and success or much sorrow and pain. You are cordially invited to spend a day…

Neurexan sleep aid

Do you remember the December post about Neurexan, a homeopathic sleep aid that helps with sleeplessness and overactive mind? Well, as someone with an overactive mind and frequent insomnia, I decided to give it a try. I admit I was skeptical, thinking “can homeopathic really beat my prescription sleep meds?” With my prescription sleep meds,…

Simple Solutions for Back Pain – #10 Hamstring Stretches

Stretch #2- Hamstring Stretch  Back System3 Keeping the hamstrings stretched is an important part of maintaining lumbar flexibility. Tight hamstrings, gluteal and hip flexor muscles are often key components of back pain. Even if you’re not in pain,  (happy times) it’s important and extremely helpful to maintain hamstring flexibility. Keeping your hamstrings long and released…

Use Zeel for Pain Relief

  Zeel for pain relief “Proven Safe and Effective for:” Osteoarthritis Arthritic Pain Joint Stiffness “Why should I use Zeel?” “Zeel works effectively at reducing mild to moderate pain and stiffness of osteoarthritis. The fact that Zeel works so safely makes it a viable option for the treatment of osteoarthritis.” “How often can I use…

Tai Chi for Pain Relief!

By Guest Writer Sarkice Nedder Stop the Pain! Stop the NSAIDs and the Painkillers! Practice Tai Chi for pain relief. Tired of the constant pain in your body? Do you wake up with your back aching, knee pain, muscle and joint pain? Do you constantly rely on painkillers or ibuprofen and other NSAIDs for relief?…

Simple solutions for Back Pain -#9 Triceps Stretch

  Stretch your Triceps and Shoulders Protect your shoulder joints while keeping your muscles flexible. If you’re not practicing this stretch already, consider: -Adding it to your morning routine after your back routine on the floor  (For my private clients using Back Care I book, add this triceps stretch at the end) -Before Walking or…

Simple Solutions for Back Pain #8: Foam Roller Stretch & Arm Lifts

I’m in the process of completing a Foam Roller Series to post with the goal of launching it to you this winter. In the meantime, you can find many of the Foam Roller  exercises in the Back Pain Relief category of the Changing through Movement Blog. How the Foam Roller can help You stretch Chest and…

Join Me for Wellness Weekend on the Summer Solstice!

I’m excited to be a part of the inaugural Wellness Weekend at Bear Mountain Lodge in Silver City on June 20 and 21. Please join me, my sister Paula Taylor, and Cordelia Rose in this gorgeous natural setting nestled against New Mexico’s Gila National Forest. Change. Renew. Transform. Strengthen with daily Pilates classes Learn the…

Perspective on fitness.

What does fitness mean? Challenge your perspective on fitness. First and foremost, the frame for fitness that can work wonders over time is relative rather than comparative. The reality is,  each of us has a unique body shaped by our own genetics and life experience. Comparing fitness to some nebulous “average” or to another person’s performance…

Simple solutions for Back Pain-#7 Vitamin C

  Consider adding and/or increasing your Vitamin C intake. Vitamin C is a powerful antioxidant with many benefits. In addition to improving the immune system, helping to lower cholesterol , improving symptoms of asthma, and a way to prevent various diseases, vitamin  C can help relieve back pain.  Among it’s  potent benefits, vitamin C aids…

Strength and power, are they the same?

Strength and power are often confused and have been used at times interchangeably in the world of exercise. It has been helpful for me to understand the differences and their role in “training” by pairing each with their balancing partner. The partner of strength is flexibility. Strength is like a bridge. Flexibility is like a…

On Chi/Ki

Love this quote from my Dad. “If Chi/Ki were compared to an electrical current which drives a motor, it would be the spiritual current which drives the soul” – Sarkice Nedder

Simple Solutions for Back Pain-#6 Hydrate

      Hydrate consistently. I know, I know, I’m a broken record with hydration reminders and  especially for my Tucson studio clients.  This is important though.  Back pain and Muscle aches are often caused by dehydration. Even mild dehydration can bring on pain. When Back pain or muscles aches come on, drink 2 to 3…

Pilates & Movement: Learning Your Body’s Natural Language

I’ve had the great pleasure to learn my body’s natural language over  more than twenty six of practicing and teaching Pilates and movement, the last 19 while running a small boutique studio here in Tucson. The human body is a terrific teacher. It is also a miraculous, complex mystery that most of us know very…

Simple Solutions for Back Pain: #5 Posture check

Check your posture and counter balance poor habits. Poor posture is a primary cause of back pain. Being hunched over at the computer or twisted in some way, sitting on a chair without lumbar support and keeping your back overly arched , working at your desk for long hours at a time,   driving, talking…

Tai Chi for pain relief Part 1

 By Guest Writer Sarkice Nedder Tired of the constant pain in your body? ” Do you wake up with your back aching, knee pain, muscle and joint pain? Do you constantly rely on painkillers or ibuprofen and other NSAIDs for relief? Are you worried about the effect it has on your kidney and liver but you…

Excellence v. Striving in Movement and Life.

” I recognize that it is important to have and embody a desire for excellence. Desire is the foundation of progress and this comes naturally because I love to move and explore how movement feels. Excellence and striving get confused. How can I feel good if I am constantly making “now” wrong with an endless…

Simple Solutions for Back Pain – #4 heat

Heat therapy is highly effective. Whether your pain is low back, upper back or a combination of both, heat therapy is an inexpensive and easy way to get relief. With so many experts, products and varying opinions it can be confusing and overwhelming about how and where to start. I’ll share details of my successes…

Simple Soutions for Back Pain #3: Back Systems3

In this 3rd part of Simple Solutions for Back pain series, I’d like to share a little bit about the Back Systems machine and, specifically a low back stretch. The  stretches on BackSystem3 are easy, safe and effective.  I encourage you to try this machine if you have access to one. Diana Bailey, my dear…

Congratulations Sandy!

  16 years of Pilates!! Thursday, April 3rd was Sandy’s 16 year Anniversary. Congratulations Sandy! You are an inspiration and a treasure. Congratulations on 16 years of Pilates and Movement training. We also celebrate your dedication to adopting a healthier lifestyle. And to learning stress management techniques and creating new daily routines to improve your…

Simple Solutions for Back Pain #2- Posture Tips

 This second installation in my ongoing series for Back pain relief is focused on posture. My simple solutions for back pain relief come from personal experience and successful application of these recommended practices and movements. I’ve spent the past  3 decades in continual recovery and management of my jaw, neck and back pain from car accident injuries…

Simple Solutions for Back pain – #1

Do you wake up with Back or Neck pain? Remember, even the smallest misalignment held many hours (like sleeping), can cause discomfort and pain. If you already have an injury or struggle with chronic pain, the alignment piece of the puzzle is even more important.  Here are a few simple solutions for back pain from…

The Pilates Method and Concentration

“The first thing you’ll learn, doing the Pilates Method, is that the position and movement of every part of your body is interrelated and important. When you’re walking, how you place your foot both influences and is affected by the way you hold your head. Concentrating on your whole body at once as it performs…

The use of "Chi" in Physical Conditioning.

THE — USE OF ENERGY (“CHI”) IN PHYSICAL CONDITIONING More than any other time in the history of the world this is the time of awareness about the need to condition our bodies. The variety of types of ways to do so abounds, from boot camp to Tai Chi; the craze is on. There are…

Sleep better with Neurexan and relax.

Improve your sleep! Use Neurexan. How many hours of sleep a night do you get?  Sleep better with Neurexan. There are several Stages of sleep: Light Sleep which is between sleeping and being awake. Then your body starts to relax its muscles and regulate its breathing.  When your body starts to fully relax,  your breathing slows…

Traumeel for healing.

Heal quicker and safer with Traumeel Try heel  products as a substitute for Ibuprofen. I use traumeel gel on my back and neck in the morning before  walking or Pilates sessions. You can also use it on a bruise to speed up your recovery time. It can be used alone or in tandem with Zeel…

Congratulations Martha on 10 years of Pilates!

 March 20th, 2014 marks Martha’s 10 year anniversary at the studio.  Congratulations on 10 years of Pilates Martha!  That’s something to celebrate! Thank you for sharing your  journey of health and wellness with us this past decade!    You are an inspiration!   – Geneviève, Stevie and Richard  

Congratulations Renate!

Congratulations dear Renate Wasserman for 10 years of Pilates and Movement training at Body Fundamentals. Congratulations on your discipline, your progress, your improved posture and inspiring level of fitness.  We look forward to seeing you and teaching every week. Please join me in congratulating Renate on this milestone.  You can leave her a message here,…

Heart rate monitor to train awareness.

The success of a heart rate monitor in training depends on what you seek from the tool. All the gadget itself can do is display and record how fast your heart beats. It does not choose what to do with the information, and cannot decide how you feel in certain circumstances. The key to re-purposing…

More Pilates Success Stories- A Beautiful back

Long time client (13 years) shares a photo of her beautiful, strong and defined back.  Stunning! Strong Upper back muscles, improved posture, and a better Golf game are a few benefits Cecile enjoys from her Pilates practice. And, yes, I said 13 years.  That’s as inspiring as her beautiful back! Thank you Cecile!  

Pilates arabesque Reformer

It’s such a joy teaching Mary week after week –  these past 14 years.  Here she’s showing the Classical Pilates Arabesque on the reformer. Simply beautiful!       Mary T., practicing Arabesque on the Reformer. Previously Published October 2011              

Pilates Cadillac- Reverse Push-Through

        Having fun while assisting Carla with the Reverse Push-through on the Cadillac.