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The Piriformis – a small muscle that can cause a lot of discomfort


The bright red muscle in the picture is the piriformis muscle that can cause so much discomfort and pain when tight. Sometimes, one side is tighter then the other which can cause misalignment in the pelvis.


This is one of the many exercises we do on the reformer to help relieve tension in the piriformis. Be sure that there are no other issues (hip, back or knee) that would override the benefit of this movement. It isn’t for everyone, but those who are able to do this enjoy the release. Click the image to learn more about this exercise.

Inspiring Instructors

Once again Body Harmonics has rocked my world with the Post Rehab Protocol: Shoulder workshop earlier this month. After having a couple of weeks to digest the information, I find myself still with a breath of fresh idea’s in my own movements as well as inspiring cues and concepts for clients.

A Snapshot of my Shoulder workshop notebook

A Snapshot of my Shoulder workshop notebook

A few fun facts that really resonate with me (my body) and my instruction of classes and clients.

  1. Fingers are very important … not just for picking up your morning coffee!
  2. Move your body around your arm … why didn’t someone just say so?! I’m kidding that is part of this inspiration SIMPLE GOOD ideas
  3. Planks can be smart … still not fun maybe, but smart when done with a few fun twists, curves and ideas.
  4. Transfer of Force in the upper limbs … like a snake, all this and more we will share with you during your class and or sessions.

Thanks Body Harmonics for keeping us educated, inspired and inspiring!

One of my favourite quotes from the course: “Collar bones are like oars on a boat” Margot McKinnon

Often asked, what’s the difference?

What’s the difference between Pilates and Yoga? Both styles of health, fitness, inner well-being have many positive attributes. Anything that is to support a lifestyle choice must first be something you enjoy doing. Pilates and Yoga both are developed around the idea of lifestyle instead of quick fixes …

Click on the image to see the facts and benefits...

Click on the image to see the facts and benefits…

Pilates Advice from an Olympic Athlete


Canadian women’s figure skating champion and Olympic athlete Kaetlyn Osmond dishes on her Winter 2014 Olympic Games preparation. Her advice while practicing Pilates?

“I think the main idea that both my trainer and my Pilates instructor agree with is you’ve got to keep breathing. A lot of people, I’ve noticed, when they do core exercises, they hold their breath. And it really doesn’t help that way. You run out of steam, and you don’t use your core in the right way when you’re holding your breath.”

Check out the article here on her tips on developing and maintaining a strong core. What would your advice be while practicing Pilates?


Work Your Core- do it now!


“Strengthen your core,” “define your core” and gaining “core stability” have become buzz phrases in the mainstream health and fitness world over the past few years. Yes, six-pack abs are a crucial beach-body accessory however, the importance of core strength extends past the end of bathing suit season.  With the torso being the body’s center of power strengthening this area can positively affect even the most basic activities of daily living.

This article is great at explaining the importance of your core and how to develop it further (at home and at the gym).

What exercises do you to do strengthen your core?


Healthy Habits


We all have habits both good and bad. Below are 5 positive habits that will help you stay healthy.

1.    Drink water often.

An adequate amount of water is needed in order to stay energized and healthy, but what is not well know is that if you are thirsty your body has been in a water deficit for some time. To prevent this carry a water bottle around with you and take a few sips every 45 minutes or so.

2.   Get an adequate amount of sleep consistently.

Different people require less or more sleep then others, but a good bench mark is approximately 7 hours a night. Sleep is the primary time the body repairs itself and is extremely important. Consistency is important because establishing a cycle provides the best opportunity for repair.

3.   Do exercise that you enjoy!

You are more likely to be active and stay active if you are enjoying your exercise! Sports, Zumba, Pilates, Yoga, Boxing, anything that you enjoy and gets you moving. That said it is important to push yourself beyond your comfort zone and possibly find other forms of exercise you enjoy.

4.   Do not compare bodies to others.

Everyone is at a different stage in their fitness and not everyone has the same goals. Fitness isn’t about body image, it’s about feeling good and being healthy. Neither of those come from judging how you match up to the person beside you.

5.   Be mindful of what you eat.

This is the most obvious one, but is very important. It can be difficult to eat well all the time, but a simple trick is making sure to eat at least 2 healthy things a day. Slowly cravings for junk foods will lower and eating healthy won’t be as hard as it once was

Hopefully some of these tips helped! Live well!

The Female Triad

The female triad is a syndrome that includes disordered eating habits, amenorrhea, and osteoporosis. Like male athletes, female athletes are usually perfectionists, which drives some female athletes to achieve weight goals that seem realistic to them. These women will resort to eating disorders, which lead to the two other aspects of the triad.

Disordered Eating

Disordered eating can include anorexia nervosa bulimia nervosa, and the restriction of certain types of foods such as carbohydrates and fats. These disorders usually occur because an individual is so scared to gain weight that any way of keeping the weight off becomes reasonable to them. There are some psychological factors that can contribute to disordered eating such as low self esteem, self loathing, and the desire for acceptance.


Amenorrhea is the absence of regular menstrual periods and occurs when a woman’s weight or body fat is too low or when there is poor nutrition. Over exercise alone can lead to amenorrhea, which is why it is important for athletes to consume enough calories to make up for those they burn. The female body should never drop below 12% body fat. Amenorrhea often has serious side effects on bone density and calcium absorption. Athletes with amenorrhea are at risk for fractures and early onset osteoporosis.


Osteoporosis, the third component of the triad, is a bone disease normally occurring in menopausal women caused by poor bone density. People with this disease break bones easily and healing is slow. Lack of calcium is a key factor in the disease; teenage female athletes require a minimum of 1300 milligrams of calcium daily.