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Fight the cold war – with exercise

A new study shows that being active and fit can help fight off bacterial and viral infections, such as colds and the flu. So keep moving this winter and help your body fight and heal!And

Tiffany who has been doing Pilates with the UBC team had this to say,

“this study related well to humans. It’s important to determine the exercise level in humans and intensity levels. Being active and keeping fat cells low is great, but elite athletes can swing too far and increase their inflammatory response beyond beneficial levels when they have inadequate recovery between workouts. That being said, most athletes do tend to have an easier time with colds etc when their training/recovery are in balance”  Certainly Pilates is a fabulous training and recovery tool for folks of all levels and abilities!

Article below by Gretchen Reynolds for the New York Times

How Exercise May Help us Fight off Colds


A Fresh Food Revolution for Canada

A food revolution is coming to Canada. Trudeau’s government will actually be working with the Minister of Agriculture to provide healthy, good quality options for all Canadians. “Amazingly, fewer than four nations in the world (Wales, Scotland, Sweden and Finland) have ever adopted anything resembling a genuine food policy, and no large industrially advanced nation has even tried to come close.” – Article by WAYNE ROBERTS for Rabble.ca


Never Sit Still

Kids need a varied activity schedule in their week to stimulate their bodies and mids. This article inThe Guardian is saying that more movement actually equals better behaviour and better grades! If your child’s school doesn’t offer a regular PE program that provides different stimulation and challenges, consider encouraging another movement practice in their day.


By Rick Maese for the Washington Postimgres

Movement is Everything

One of our resident Pilates experts, Cinzia Toniolo, comments on the benefits of Pilates, and exercise in general, for a healthy body. She comments on the fitness profile of Ethel LaBranche, an 86 year old woman who still exercises 6 days a week and teaches Pilates to Cancer patients. View the video below from the Dallas Morning News and prepare to be impressed!

Fitness Profile: At 86, she still works out six days a week

“Ms. LaBranche’s lifelong  commitment to movement speaks to the prominence that exercise should have in our life.
Movement elongates, strengthens, relaxes, invigorates, nourishes, repair, and renews all our tissues, including the cells in our brain.Movement bring clarity and sharpness to our minds and smoothness and lightness to our emotions.
Scientific studies prove the benefits of exercises on many health conditions, including neurological disease such as Parkinson’s. Aerobic exercise has great benefits for cancer patients and survivors, and even helps preventing recurrences of the disease.
I am lucky. I see the benefits of exercise in my Pilates clients.  Their commitment and perseverance stems from improvements in flexibility, strength, coordination, energy, and from renewed connections they build between their own body and mind. They too, just as Ms. LaBranche, do it because it makes them feel better.”

-Cinzia Toniolo


Ever wonder where “Meat Free Mondays” came from?

Check out the one and only Paul McCartney rapping about the #meatfreemonday pledge. The proud vegetarian is an active promoter of the ‘Meat Free Movement’ to try and get people to eat fewer animal products and cut meat consumption down to one day a week.

There are some amazing vegetarian and vegan recipes available; so if you decide to make #meatfreemondays part of your week, we’ve got some rockin recipes from our in house nutritionist Veganomical Living (http://veganomical.com/). Jam packed with vitamins and yes, even protein! These are worth adding to your cooking regime.


Post-natal Fitness

Diastasis recti is something that a lot of women face post-pregnancy. What not everyone knows, is that is can start before pregnancy and last for months if not years afterwards. Diastasis recto affects the lower back and pelvis as well, and can cause hip pain and a weak pelvic floor. We help a lot of women through this transition, at The Movement Studio and Envision Physiotherapy. Re-stabilizing the core after pregnancy is important for any woman, but with DR there can be additional pain trouble with core strength, that doing crunches just won’t fix.

Read more about what DR is and how you can combat it to get your body back on track.

Article by Julie Revelant of Fox News

Diastasis Recti – The real reason you have a post-pregnancy belly bulge

Body in mirror istock

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The Pelvic Floor: What are Your Thoughts on Kegels vs. Squats?

Most women have been told at one point or another that Kegels should part of their everyday; something they should practice from a young age to help strengthen their pelvic floor. In this article Nicole Crawford takes a look at Kegels vs. squats and tighter vs. stronger. A very interesting read for any woman.


pelvic floor

Lemon Quinoa Spectacular!

A delicious recipe high in protein from the new addition to our Movement Studio Family, Nikki Hurst. Nikki is a Holistic Nutritionist specializing in plant-based nutrition. Check out the first of many of her recommended recipes!

More about Nikki: http://www.themovementstudio.com/instructors.html

Quinoa is a high-protein, gluten-free whole grain loaded with fibre, phosphorus, calcium, magnesium
and iron. Pair quinoa with fresh citrus juice, and it’s loaded with Vitamin C as well, making this dish an
explosion of essential nutrients imperative for optimum fertility. Serve this dish as a side or main, you
¼ cup raw slivered almonds
1 cup uncooked organic quinoa
2 cups water or low-sodium vegetable broth
sea-salt to taste
¼ cup fresh lemon juice
2 stalks celery, chopped
¼ red onion, chopped
¼ tsp. cayenne pepper (increases nutrient absorption as it aids circulation!)
2 cups baby spinach (folate!)
1 bunch Italian parsley, chopped
1. Toast almonds in a dry skillet over medium heat for a few minutes only. Flip constantly to avoid
burning. Set aside to cool.
2. In a medium sized saucepan (I recommend cast-iron, as it adds natural iron to your foods!),
combine the quinoa, water or broth and salt. Bring to a boil, then reduce heat to medium and
cook until quinoa is tender and water has been absorbed, about 10 – 12 minutes. Cool slightly,
then fluff with a fork.
3. Transfer the quinoa to a serving bowl and stir in the almonds, raw spinach, lemon juice, celery,
onion, cayenne pepper and parsley.
4. Serve warm or cold
Serves: 6

The 3 Habits of Productive People

Make sure you check these boxes everyday! They are fantastic tips on living well and being productive, by Daniel Dipiazza, via Entrepreneur Magazine.



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