Thoughts on the holiday season, insights from a Pilates retreat in Santa Barbara, studio schedule updates, and November's focus on Thera-Band work in mat classes.

The 100 is a breathing exercise? Along with strengthening the abdominals, hip flexors, neck flexors, and lats, yes, it’s a breathing exercise. The rhythm of the breath: inhaling for 5 counts and exhaling for 5 counts correctly by itself is challenging. Actively, inhaling through the nose, to widen the lungs to “push” the diaphragm down and actively exhaling strongly through open lips, to “pull” the diaphragm up this action help with the contraction of the deep abdominal muscles. This can for sure can bring in a lightheadedness that a lot of people experience on the regular when starting out. Now, just to clarify, your diaphragm does this on its own it’s just that we are putting a great emphasis on getting them to move on purpose. This breath work engages the transverse abdominals, obliques, and pelvic floor. So, add in bringing your head and legs off the floor, along with actively pumping the arms and all of sudden it becomes challenging to keep that breath in rhythm. BUT! When you get the breath correctly, a sense of warmth runs deep through the body, and everything pulls to your center and bam you are you are in your breathing rhythm that gets you going. Could be the very reason, Joe Pilates has this exercise first on the list.

You teach yoga, right? Aaa rrrr nope- never have, Hi, I’m Heidi Garcia, and I’ve been a Pilates instructor since 2003 so, yea very much Pilates very NOT Yoga. Typically, I let this oversight run off my back, but there are times when I’m like, how long have you known me? Slip of the tongue, I guess... Well, anywho, the next thing that runs with that is what’s the difference? Let's run through some of the differences. The breath is different, the focus is different, the movements are different and Pilates has equipment, yoga has small props, but Pilates has solid equipment that tones the body to do the Mat work ...among a lot of other things. Pilates has also entered into the rehabilitation world, so it’s quite versatile in that way. So, working with bodies for just a good workout that focuses on the technique of the exercises or working with bodies coming out of injuries, the method will deliver exactly what you want out of it. Overall, Pilates is all about core connection, core meaning all the core muscles not just the “six pack”, stability, flexibility, and precision. I LOVE how Romana used these three words to describe the Pilates exercises: “you can define Pilates exercises in three words: Strength, Stretch and Control". In EVERY Pilates exercise you can find those three words. Yoga is more about flexibility, balance, breath and meditation. You won’t find anyone sleeping during a Pilates Mat Class, well maybe after. Xo Heidi

I don’t know about you or maybe you’ve experienced a month that felt like a rollercoaster, but my September was just that. I won’t get into a long winded read but I will just break it down. 3 Weddings in 3 weeks, yes, you read that right, out of 4 weeks that was had in Sept ember the first three were weddings. They were fun, beautiful, each unique and special in their own way. We were honored to be witnesses for these couples, but there were major lows that I experienced in-between. Leading up to the first wedding, I had bruised my tailbone. I didn’t think much of it and it kinda bugged but sitting in the airplane seats really made it stand out. Coming back and leading into the 2nd wedding I noticed that I wasn’t feeling well, but just brushed it off of the travel but morning of the wedding it was evident that I really wasn’t well. By 11pm that night I had to go to the emergency room to get some antibiotics for a UTI. I hadn’t one in years but this knocked me out. Moving into the third wedding, I had the repercussion of being on the antibiotics and my tailbone really needed to be addressed. So now I’m sitting on a doughnut and icing. The good thing, I’m on the mend. I opened an email the other day and read the most encouraging sentence: Honor Your Capacity. I needed that. Owning, operating and trying to keep up with a business is a lot, add in driving my daughter around for her work and her extracurricular activities and just keeping up with the daily chores can just feel straight up overwhelming. All this to say.. GOODBYE SEPTEMBER! LOL. No, but really, reading that then thinking about it reassured me that I can honor when I’m sick to take the day off, to honor that my family will always be first and my business is well operated and what I can do is what I can do, and lastly if the chores are ignored the chores are not getting their feeling hurt. So, You too, honor your capacity, honor what and who are number 1 then put the rest behind it. Here’s to leaves turning, crisp air and death of what isn’t serving us. Xo Heidi

NEWS FLASH! School started! If you are asking how can that be, I am standing there coffee in hand asking the same question. Thankfully, Summer has been full, fun, busy, growth, sunshine, lessons, peace and trials… you know life, just in hot weather. Hands down in the studio the multi-level Mat Class was so great. Coming together and doing Joe Pilates’ workout allows you to experience what he wanted us to experience doing his work. The spine moving in all planes, the core working at all times, breath guiding your movements and your extremities moving with intention. I am so honored that you choose to learn and grow in your Pilates practice with me. Here's to ending the summer season with you,  ​Heid i

How on Earth is it already the middle of July??… As we move into the hotter months make sure you are drinking your water! A good rule of thumb is half your weight in ounces. Some experts say 10, 8 ounces which is a gallon a day. If you are on a regular workout routine make sure you add some electrolytes. So important to support our ability to absorb the water. I’m excited to share that Kim is back in town and we have our next LOVE YOUR PELVIC FLOOR workshop coming up. Mark your calendar for July 30th 6pm-8p. Below is a run down of the workshop and the link to sign up. Hope to see you there!

The countdown is on for the official first day of summer! If you've been with me any length of time, you know that summer is the busiest season I have. So just to recap: please make sure that you schedule your private as soon as possible and be diligent on taking yourself out as soon as you know you can't make that scheduled appointment. For those of you who want a time or day that's already taken, you can put yourself on the waitlist and you should be notified when it's available.

We have entered Spring and therefore, it’s time for cleaning in the studio. If you missed the article about Home Spring Cleaning, click here and you can read about it. As for the Studio just a couple of things I wanted to clean up. Firstly, if anything EVER changes in or about your body you have got to tell me. I do not live in your body, which is why the very first question I ask you when you come in is, “how is your body?” There has been too many occasions lately, when a client has come in and at the very end of our session they say, “ well, my neck has been tight all weekend and I haven’t been able to bend it.” Or “I fell and hurt my knee” or “my bulging disk is really bothering me.” Or “well, a few years ago I broke this bone and have a rod it in now.”  It’s important I have this knowledge going into working with you. Things happen and if I don’t know, things will go as planned then wonder, “why are they moving that way?” Listen to your body, sometimes you need to literally ask yourself "what do I need to support my body in this situation.” If you come in and say “hey my neck hurts” it’s ok to say, “so I need to just keep my head down.” I then can go off of that and offer stretches or what not that could help it. When you filled out the paperwork when you first started with me, it’s to get the relationship built around your body. Second, Please remember a Private Session is different than a Mat Class. The Mat Classes are not 100% tailored to your specific needs like a Private Session. It is important that you always take care of your body. If we are doing an exercise that you know would not feel right, don’t do it, or ask if there’s another wayto do it. If it’s really bad, DO NOT COME. Unless you are brand new to the Pilates Method, you know the exercises never change. Roll up is always Roll up, Leg circles are always Leg circles, Swimming is always swimming. Variations may occur, but in the end, the Mat Classes are tailored to be a workout, sometimes more concentrated and slow and sometimes more aggressive and faster. Thirdly, I the understand when there is an emergency or you are expecting a really important call but NO cell phones should be on during a session or a mat class. I’ve witnessed calls and texts being taken during the time, especially, during a Mat Class. It is not just your class; it’s also the others who are also in your class. This takes attention away from their and your time during the hour. If you are expecting a call, leave the area. If you must text back leave the area in which the class is taking place. Be respectful for who else is paying for their class time. Lastly, Super Important, I am NOT a physical therapist. I have a lot of knowledge in keeping the body safe, I have a lot of knowledge in what to do after PT with the guidance of your PT. So, if you have a injury or an issue that isn’t going away, you may have to seek other advice. I teach Pilates which is spine focused, core connected to move your extremities. I am always willing to help rehab an issue after PT or an issue that is not very serious (stiff neck, grouchy knee, achy feet) but in the end we are doing Pilates exercises in a Pilates format. It is when you are doing Pilates exercises that I see what your body mechanics are doing. This allows me to address that, make it more at ease or correct it so that you can come back to the Pilates exercises and do it at your maximum potential. After working with clients for over 20 years this way, the clients, when they want to, can go to very advanced levels of Pilates. It’s fun and it’s exciting to see and be a part of. Let’s continue to work together so that you are feeling amazing in your body. Heidi

Hey friends! I’m so excited to share that I was recently featured in Redfin’s article, Refresh Your Home for Spring: 8 Simple Ways to Boost Your Energy This Season! It’s always fun to connect with other wellness and home experts, and I was thrilled to be included. I got to talk about something near and dear to my heart— making space in your home to take care of YOU. Whether it’s too cold to get outside or you’re just needing a place to reset, your workout space can make all the difference. Here’s what I shared in the article: “If it’s still too cold to get out for a walk, make sure your workout space is ready to go. It’s important to take care of yourself indoors too. Think of yourself like a plant. You need water, food, sunlight, and a fresh environment to thrive.”  Yes, I really said that! But it’s true—your environment supports your energy. Whether you’ve got a full home gym or just a mat in your living room, that space should inspire you. A cozy, ready-to-go workout spot can make showing up for your practice easier and more consistent, especially when life gets busy. You can check out the full article and all the great tips here: Refresh Your Home for Spring I’m so honored to be featured and share a little of what I love with a broader audience. If this inspires you to freshen up your space or recommit to your movement practice, let me know—I’d love to hear what you’re doing this spring to take care of yourself. See you on the mat, Heidi