Walking is something that people have done from the beginning of time. It was a requirement of life as much as breathing and eating. Now people plan their walks, count their steps, monitor their heart rate, calculate how far they’ve gone, and how fast.

I walk all day – up and down the stairs, around the grocery store, in and out of buildings, and inside my Pilates studio. A few times a week I actually “take a walk”. If the sun is shinning and the wind is calm, I praise the Almighty.  I love to walk, yet I have to plan it. Then there’s the question of… do I take my phone or not? I have little kids, so of course I take it. I’ll be no more than a few paces from the car, when I hear a metallic chime go “ting” followed by another. By the third “ting” I’ve given in to checking my texts – while still walking! Sound familiar? When I was three years old my grandfather used to take me for long walks. My mother said I’d come home exhausted and hysterical. Walking doesn’t have to be a big deal, it just has to be purposeful.

Maybe you’re someone who takes walks regularly. Maybe you’re the guy strolling the Lake or trekking the Meadow rain or shine – snow or sleet. Maybe you’re the lady power trooping to King Soopers – and back! Or maybe you only walk inside King Soopers because you have to buy groceries. I won’t tell you where to walk, how often, or how fast. Instead, I want to talk to you about how you walk, more specifically your gait. Gait is defined as the way in which you walk, step, or stride. If you’ve had injuries, played sports, have a scoliosis, or lived at all – it will affect your gait. Your gait is like a fingerprint – unique to you alone. Every movement you make tells a story of your life.

We all know the importance of walking for cardiovascular health, but did you know that walking tones your body, strengthens the core, and improves your balance? Walking is a full body activity – and it’s free! So breathe the fresh air, hear to the birds sing, just don’t text and walk. I want to give you 5 Tips for improving your walk. Practice one at a time, then layer them up. Follow these tips and you’ll improve form and function, and reduce friction on your joints. You may even notice any usual aches and pains relenting. Are you ready to say goodbye to head bobbing, back swaying, and hip twisting forever? I want you to have the gift of walking freely and joyfully for the rest of your life! Like all things, it’s easier to improve your gait when you actually dedicate time every week to doing it. Are you ready to get started?

Five Tips for Better Gait

1.  Stand Tall – Stack your spine and imagine a vertical plumb line up from your ankles through your ears. Visualize your torso like a slinky spring with your coils neatly stacked. Maintain a vertical torso while moving forward.
2. Point your feet and knees straight forward. Think about the tires on your car. How well would they wear if they were angled sideways instead of straight forward? Don’t allow your feet to duck out, your ankles to collapse inward, or your knees to roll in. Align your feet, ankles, knees, and hips forward.
3. Engage your Core – Walking requires moving your center of gravity fluidly in a linear line through space. A lot of times we sway our backs (hyperextend the lumbar) or flatten it out altogether. Neither is good. Like a slinky spring, don’t allow the bottom coils to get curved. Engage your core by drawing your navel to your spine to support your back.
4. Propel yourself forward. Think of how a paddle presses through water in the opposite direction to move a canoe forward. Walking requires pushing in the opposite direction to create propulsion. Most people practice falling forward instead of walking. Lead by pressing your foot and leg back to propel you forward. If you have ever skated, it has a similar feeling.
5. Pump Arms in opposition to legs. Pumping arms balance out the movement of the legs that creates a tendency for the hips to twist and impact the spine. Remedy this by reaching the opposite arm backwards from leg that is moving forward. Avoid holding your arms tight by your sides. Instead use long arms that are not bent and imagine pushing ski poles behind you. Like the legs, propel yourself forward by pushing backwards.

Bonus Tip: Beyond a doubt, stretching the hamstrings and quadriceps, while improving lateral hip and core strength will improve your gait. A great way to do this is by practicing Pilates. Pilates seeks to uniformly balance the muscles of your body, improving joint range of motion, strength and flexibility. For more useful tips, please check out my book, Pilates for the Outdoor Athlete. If you are interested in a Complimentary Pilates Consultation, please call Evergreen Pilates: 303-679-1664

Walk with Lauri at Evergreen Lake: Thursday April 26th 10am
Learn fun and practical tips for improving gait and maximizing your walking experience.

If you’re joining us for our Spring Challenge, we have a nifty worksheet to track your progress.  You can download it here, or stop by the studio for a copy.   While you’re at the studio, pick up an  “Evergreen Pilates Pocket Journal”.   Enjoy it however you wish!  Journaling your goals, plans and insights can be a powerful tool for making your “Return to Life” a reality.   See you soon!

“As a man thinks, so is he.” – Proverbs 23:7

When I was introduced to Pilates back in 2001 I had no idea that it would change my life.  After a few months of practicing the Method I noticed some remarkable changes in my body and mind.  Namely that my elbow tendonitis had disappeared, and that I was less anxious and happier.  My mentor, Richard Rossiter said, “Pilates is a Lifestyle.”  At the time I thought it was just a romantic saying people said about their passions.     But after all these years I’ve realized that it’s true.  Pilates is a lifestyle.

In Joseph Pilates’ book, Return to Life, he defined Pilates (Contrology) as the complete coordination of body, mind, and spirit.  According to Joe, one of the main purposes of doing Pilates was to “gain mastery over your mind and complete control of you body.”  It is well know that our thought life determines our words and our actions.  Gaining mastery over our mind has enormous potential to improve the quality our physical, emotional and spiritual well-being.

Joe also said, “Contrology steadily increases the normal and natural supply of pure rich blood to flow to and circulate throughout the brain with corresponding stimulation to new brain areas previously dormant.  More significantly, it actually develops more brain cells.”  Seriously!

Modern day neuroscientist Dr. Caroline Leaf and author of the best selling book, Switch on your Brain, confirms Joe’s assertion from nearly a century earlier. “The brain continually changes in response to mental and sensory signals throughout the human life span.  This process has now been termed ‘neuroplasticity’. It was once thought that, as adults, we had the full complement of nerve cells (neurons) and that we basically lost neurons until we died.”  Dr. Leaf goes on to say, “Toxic thoughts trigger negative and anxious emotions, which produce biochemicals that cause the body stress. They are stored in your mind, as well as in the cells of your body”.  

Here’s where I believe Dr. Leaf’s research and Joe’s Method collide.    Joe’s assertion that, “Change happens through movement and movement heals.” is indeed a fact.   By breathing deeply, articulating our spines, making space for organs to function better, articulating our joints through their healthiest ranges of motion and visualizing new possibilities, we feed our bodies fresh sensory input, remove toxic thought patterns and allow new thinking to emerge for greater physical, mental and spiritual well-being.  Yes, I believe that all of this can happen in a single Pilates session.  But like anything, repetition and reinforcement is the key to lasting change.

When I teach Pilates I use a lot of imagery focused on allowing the body and mind to easily communicate creating an ideal environment to tap into the brain and body’s amazing capacity to change, adapt and heal.  Additionally, breathing is at the heart of my teaching.   Joseph  made statements such as, “Breathing is the first act of life and the last, and that we must learn to do it well.”  With an emphasis on breathing deeply, we stimulate the parasympathetic nervous system which focuses the mind and calms the body.   Deep breathing flushes out the toxins in the body and brings new oxygen in.

In our time together, you’ll also notice a lot of affirmation, and opportunity to explore and discover new ways to feel and live in your body.  You’re body is not stagnant, and neither is your mind.  You are capable of transformational growth.  I don’t care if you are 17 or 71 – you are capable of transforming  your mind, body, and spirit!

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.”  – Romans 12:2.

Pilates is a lifestyle I live, breathe and love.   It goes with me whether I am rock climbing, working at my computer, or cleaning my house.    As your Pilates coach I will guide you beyond old patterns that may no longer serve you and into new possibilities that make you thrive.   17 years ago my mentor, Richard believed in me and the Pilates Method – I am eternally grateful!  I want to do the same for you.

If you have never tried Pilates, or just need a fresh start, I invite you to come in for a complimentary consultation with me.   Please contact me at  303-679-1664  pilateswithlauri@nullyahoo.com

In Gratitude,

Lauri Stricker

As we head in different directions for Thanksgiving, I want to share with you a few things that I am grateful for at Evergreen Pilates.

You – our amazing clients! Each week you show up, giving it your best, willing to be challenged, to try something new, and to trust us. We adore you!

Our Teachers – Carol, Jodi, Kathy, Patricia, Sarah, Tracy D. & Tracy S. Each of you is a treasure, offering your support, guidance and encouragement to everyone you meet. Never under-estimate what a blessing you are to others.

Our Cleaning Fairies – Heather & Susan, who perform their magic each week making the studio sparkle and shine. We so appreciate your hard work!

The Studio – Our beautiful and cheerful location across from Evergreen Lake lifts the spirit, even on a cloudy day. Thanks to our landlords, John and Debbie.

The Evergreen Health Community – thanks to all the Doctors, P.T.’s, Chiropractors, Massage Therapists, and Wholistic Practitioners who refer their clients to us. We are honored.
To all, I want to wish you a very blessed Thanksgiving.

In Joy,

Lauri

Revive your body using our “Ultra Soft OPTP” Foam Rollers.  Best known for the benefits of myofacial release, foam rollers are an excellent way to re-hydrate, restore, and refresh your body’s connective tissue.  Some of the benefits of foam rolling include:

• Improved flexibility
• Injury prevention
• Reduced muscle soreness
• Reduced Cellulite
• Increased Blood Circulation
• Improved Cellular Function

Sign up for Foam Roller Revive now!

The 31 Day Adore your Core Challenge sets a goal for you to attend 20 classes between Monday November 14th and Wednesday December 14th. The challenge wraps up on Thursday evening December 16th with a “Class & a Glass Celebration” for everyone who  participates. Those that complete the 20 classes will receive an Evergreen Pilates T-shirt and a mention in our newsletter.

So why 31 days?  The brain is highly elastic and can change.  Here’s the greatest part… when your brain changes, so does your body and your life!   Change requires encouragement and repetition.   Our “Adore your Core 31 Day Challenge” is will give you both.  Lots of love, and lots and lots of classes.  We’ll be right there beside you helping you to remember to inhale love, peace, and calm, and exhale gratitude, patience, and joy.

You have nothing to lose and all to gain.   To make it fit your budget, we’re offering our “Monthly Unlimited Fitness Membership” for $149.  Try it for a month and see if it works for you!

And… if you participate in “Adore your Core” we’ll give you ONE FREE classes on a 20-Pack of Apparatus classes!  (offer valid through 11/21).  Is that an incentive or what!  We love you!

In joy,

Lauri