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# Mind and Body Pilates

## Sitemaps

- [XML Sitemap](https://seattlepilates.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Blog](https://seattlepilates.com/blog/) - A blog by Dana Belkholm of Mind and Body Pilates in Seattle's Central District.
- [Just A Spoonful of Sugar?](https://seattlepilates.com/just-a-spoonful-of-sugar/) - So it's been a minute since our last blog post. Let's start with something sweet! Did you catch the New York Times' December 30th article about sugar? Are you thinking about your sugar intake this year? The recommended limit for men is nine teaspoons and six teaspoons for women, the average human is consuming much
- [TEASERS! ~ There's Barely Any Time Left ~ Giddy Up!](https://seattlepilates.com/teasers-theres-barely-any-time-left-giddy-up/) - We've received some fantastic entries thus far, but there's still time (6 days!) for all you procrastinators sitting, maybe even posing, on the fence out there. Let me take a moment to remind you just what we'll be looking for, and what you can win: CREATIVITY! ~ Form (while important, creativity will trump!) ~ Setting (we
- [Summer 2013 ~ Our 1st Ever Teaser Photo Contest!](https://seattlepilates.com/summer-2013-our-1st-ever-teaser-photo-contest/) - How's your teaser? Have you dedicated yourself to improving yours, vowing to get to that next level? Maybe you've reached that 3rd and final level. Awesome. Wherever you are on your teaser journey, here's your chance to show the world! We are very excited to announce Mind and Body Pilates' first ever teaser photo competition! What we'll be looking for in
- [To Bare Or Not To Bare Continued - Fancy Feet!](https://seattlepilates.com/to-bare-or-not-to-bare-continued-fancy-feet/) - Since the To Bare or Not To Bare post, I've tried and liked (with the exception that they can be challenging to put on quickly)ToeSox (http://www.toesox.com/) but I've just discovered these, http://www.shashionline.com/store/index.php/categories/star-socks. They have two options of regular toe (no separation) or split toe (big toe is separated from the others) and they have some
- [Do you Pee during workouts? or some info about your Pelvic floor.](https://seattlepilates.com/do-you-pee-during-workouts-or-some-info-about-your-pelvic-floor/) - One of my clients sent me a link to a video with the above title in which they talk about that very issue. While on one hand, it was great to have women be up front about this, it was also maddening to me that in the interviews there was no mention of the possibility
- [From Down Under: Pelvic Floor 101 - Just For Men - "Lift and Hold"](https://seattlepilates.com/from-down-under-pelvic-floor-101-just-for-men-lift-and-hold/)
- [More from Down Under - Women - Explore Your Pelvic Floor - How and Why](https://seattlepilates.com/more-from-down-under-women-explore-your-pelvic-floor-how-and-why/) - A deeper exploration than may be necessary, I found this to be one of the more thorough pelvic floor discovery and strengthening videos out there, and who doesn't enjoy listening to an Australian accent? This truly is Pelvic Floor 101, and she's not shy about the language (I found "back passage" to be kind of endearing) or telling you to touch yourself, think Divinyls (also Australian) but if
- [History of Pilates in Six Minutes ~ Animated!](https://seattlepilates.com/history-of-pilates-in-six-minutes-animated/) - Well, I don't know why I'm surprised that there's an animated History of Pilates in existence, but I'm certainly glad to have found it! I haven't fact-checked everything that's said in the video, but am led to believe they did do their homework, for the most part, in putting this together. The only thing that really
- [Pilates - The Documentary!](https://seattlepilates.com/pilates-the-documentary/) - Exploring the essence of Pilates, this premiered on October 10th in Ft. Lauderdale, Florida, and it's making its way around the country and world, screening schedule here: http://www.movementofmovement.com/screenings.html. "This is a methodology for a lifetime... So if we're better to ourselves, we can be better to the world around us." It looks amazing, hope it finds its way
- [To Bare Or Not To Bare?](https://seattlepilates.com/to-bare-or-not-to-bare/) - Ah, you've waited all day for your Pilates class. Finally, you can let go of the day, kick off your shoes and... put on a special pair of socks? Some studios have strict policies regarding one's feet. No socks, no service. Period. Bare feet are forbidden. Our studio has no such policy, never has, and probably
- [A Pilates Mat (Short) Story](https://seattlepilates.com/a-pilates-mat-short-story/) - It was a dream of Joe's that his method would be taught in schools... what a wonderful world that would be! This young man is taking matters into his own hands. :) Lesson #1, kids ~ there will come a day when you won't have homework, but mat work, mat work is forever!
- [Workout Myth #1- Recovery time?](https://seattlepilates.com/workout-myth-1-recovery-time/) - It's Friday and I woke up feeling pretty good. I usually am a little muscle sore from my various workouts and it feels good - makes me feel alive and like I am working towards something. Yesterday ended up being a 3 workout day: 2 Pilates workouts and a Crossfit workout. Now I know a
- [What's wrong with a Bicep Curl?](https://seattlepilates.com/whats-wrong-with-a-bicep-curl/) - For years I have not done Bicep Curls. You know - the dumbbells in the hands as you bring them up to your shoulders, either alternating arms or both arms at the same time. They are not part of the Pilates repertoire and Crossfitters definitely make fun of them saying they are not functional movements
- [What Love feels like](https://seattlepilates.com/what-love-feels-like/) - Do you want to know what gay love feels like? To be in love with someone of the same sex? This is what it feels like.It feels like reaching for someone's hand in the movie theatre and finding that hand reaching for yours.It feels like looking at him across the room and see him smile
- [To Live is to Squat](https://seattlepilates.com/to-live-is-to-squat/) - Last Saturday, I was at our relatives for a 50th Birthday Celebration. During the course of the evening, fitness and injuries came up as one of the topics. My ears of course immediately zoomed in on this conversation during which I mentioned my phrase - "to live is to squat."I have had clients tell me
- [The Wall Spring System at Mind and Body - we really were the first!](https://seattlepilates.com/the-wall-spring-system-at-mind-and-body-we-really-were-the-first/) - In 1998, I came back from living (and teaching Pilates) in Hamburg, Germany. I was teaching Pilates at Velocity dance studio and my teacher, Cary Regan, had invited me to join her at her private studio at Velocity. But I also started teaching over in West Seattle on Saturdays in an Iyengar Yoga Studio. At
- [Technique or Intensity](https://seattlepilates.com/technique-or-intensity/) - Here are some excerpts from an Article written by Dallas Hartwig - a Physical Therapist and Crossfit instructor (@ Whole9life.com). He makes some very good points about how much technique should be allowed to degrade in an intense workout (whether it be Crossfit or Pilates or some other hardcore class).Food for thought and I must
- [Teaser #1](https://seattlepilates.com/teaser-1/) - We're starting a new series here on the blog - Teasers around the world. Just like the Travelocity gnome that we see doing different poses in different places around the world, here is the first of Pilates Teasers in unusual places around the world. Send me your special Teaser
- [Teacher Training](https://seattlepilates.com/teacher-training/) - Almost a decade ago, I had a Pilates teacher training program for a couple years. There were a dozen or more students that went through one of the most rigorous year long Pilates programs there were. The students not only had to know, understand and be able to teach the complete classical repertoire (except maybe
- [Stretch Your Pike Up With Some Upward Dog!](https://seattlepilates.com/stretch-your-pike-up-with-some-upward-dog/) - So maybe you're not quite up to doing TRX Pike Ups quite yet; perhaps you're a work in progress (as we all are) perfecting your basic plank, building up strength to reach the "nasty" plank level. Wherever you are on the plank path, you'll find the control and gracefully executed movement demonstrated here, well... uplifting. Brooke Siler wrote in
- [Sore Again](https://seattlepilates.com/sore-again/) - Jude and I did Crossfit on Friday noon and then again on Saturday morning. I was not too sore from earlier in the week but Jude was pretty sore from CF on Thursday night and then Cardio Pilates on Friday Morning.To finish off the week, we did 'the stairs' on Capitol Hill. Seattle has lots
- [Rhubarb and Mother's Day](https://seattlepilates.com/rhubarb-and-mothers-day/) - Today, May 13, was Mother's Day. But it was also the first harvest of my Rhubarb for the year. This is a happy coincidence for 2 reasons. One is that I was able to make my Rhubarb Muffins for our workout today (complete with Mother's Day Music). But secondly, and perhaps more importantly, Rhubarb reminds
- [Putting your Brain in your Body](https://seattlepilates.com/putting-your-brain-in-your-body/) - At Mind and Body, naturally, we continually strive to 'put your brain in your body'. Joseph Pilates' famous quote is of course - "It is the mind that builds the body." This is more than an abstract concept. It really is at the very heart of a. getting the most out of every exercise, b.
- [Precision versus Speed?](https://seattlepilates.com/precision-versus-speed/) - I just came back from Crossfit where, as usual, we had an intense workout: 8 rounds of 20 second intervals(with a 20 second rest in between each exercise) of: Deadlift high pulls, Push-ups and v-ups (teasers by Pilates terminology). Doesn't sound like much but I was grunting and swearing up a storm. During my rest
- [Plantar Fasciitis](https://seattlepilates.com/plantar-fasciitis/) - 2 days ago, my right foot started hurting in a way that I am sure is exactly the dreaded Plantar Fasciitis - an inflammation in the fascia of the bottom of the foot that can make walking painful with lots of pain on the heel. Inflammation would usually indicate some icing and rest and maybe
- [Pilates Meets Crossfit](https://seattlepilates.com/pilates-meets-crossfit/) - I started going to Crossfit (see the link on this page) at the recommendation of a client. Crossfit has a point of view different than any other gym/circuit style workout out there. For one thing, it kicks my ass in 15-20 minutes and I think I am in relatively good shape. It also has assessment
- [My first post - a summary from the last week](https://seattlepilates.com/my-first-post-a-summary-from-the-last-week/) - Easter.I usually do an Easter dinner. Not that I am particularly Christian these days but at the very least I recognize that these holidays are a chance for friends and family to come together to reconnect and maybe even reflect.I always do an art project at my dinner parties. Christmas was making paper snowflakes; Easter
- [Long Time Coming](https://seattlepilates.com/long-time-coming/) - It's been several months since my last entry. You can just assume a combination of busy-ness, laziness and neglect. But I have not been idle in that time.I have continued my Crossfit workouts and have really started to see and feel changes in my strength. But as I was telling a Pilates client yesterday, "If
- [If you had been doing Pilates . . .](https://seattlepilates.com/if-you-had-been-doing-pilates/) - I assume that by now everyone has heard of Pilates and even tried some version of it - especially the mat work. The core work, the flexibility and the larger range of motion make it a natural supplement to many other forms of fitness and sports.Apparently not. Today at Crossfit, we were warming up with
- [Hot Ears! Hydration.](https://seattlepilates.com/hot-ears-hydration/) - For years, I would never sweat when I worked out. I always assumed it was because I was thin and cooled down quickly. Even so, my ears would get really, really hot - they almost felt like they would burn up and fall off. Several of my friends said I needed to drink more water and
- [Grape Cake, Really!](https://seattlepilates.com/grape-cake-really/) - One of my clients had a bunch of grapes leftover when her granddaughter was visiting and gave them to me. I had the perfect use for them. Grape cake. I had made this cake once before for a small supper club when the theme was French. It sounds odd but the cake tastes really great.
- [Frog in the air.](https://seattlepilates.com/frog-in-the-air/) - Frog in the Air This is one of the exercises from the L5 Workout. The shoulders are working like crazy to keep your body up as high as possible while your abs are working equally hard to keep the spine in as straight a line as possible. Ultimately. you are able to take the body
- [For Your Inspiration - A Clip of Joe - Joe Pilates Teaches Mat Exercises](https://seattlepilates.com/for-your-inspiration-a-clip-of-joe-joe-pilates-teaches-mat-exercises/) - More vintage footage of the master himself... Perhaps not needed, but it would be great if there was audio! 
- [Fitness over 50.](https://seattlepilates.com/fitness-over-50/) - I am 51. I am in better shape today than I was in my 20s and even 30s. I want to continue to get stronger and more fit as I age as much as possible. I have concluded however, that there are a few principles that I need to adhere to in order to keep
- [Father's Day and Farm Toys](https://seattlepilates.com/fathers-day-and-farm-toys/) - In the city, little kids play with trucks and cars. Little farm boys, though, play 'farm' and have a wide collection of machinery to turn that into reality: Barns, sheds, tractors of various sizes and brands and endless farm implements. Today, one of my clients, Melissa (who is from Iowa) was talking about her son
- [Farm Stories - #1](https://seattlepilates.com/farm-stories-1/) - Most of my clients and friends have heard me tell stories of growing up on a farm in Minnesota. I think they are amused by the image of me tromping around in workboots, covered in dust, hands dirty and greasy hands from working on the machinery. Or the vision of a grain bin so filled
- [Farm Stories - #2 - Spring Field Work](https://seattlepilates.com/farm-stories-2-spring-field-work/) - It is the beginning of April in Seattle and while it is wet and cold, there are sure signs of life around us. And on the warmest of these days, when I want to get out into my garden and dig around, I am nostalgic for Spring planting in Minnesota. You never really know when
- [Elongating your muscles](https://seattlepilates.com/elongating-your-muscles/) - Everywhere people talk about how Pilates builds long lean muscles and you will be taller as if Pilates worked on the body in some unique manner. There is only partial truth to that statement. Muscles can essentially ONLY contract and release. They cannot somehow grow longer or expand their length. However, if our muscles are
- [Ellen's Fitness 50 Challenge for June](https://seattlepilates.com/ellens-fitness-50-challenge-for-june/) - One of our clients - Ellen - has a daughter getting married at the end of June. Naturally she wants to look her best (many of you will remember my own fitness challenge before my wedding) and, since June is the perfect month for a little challenge, I'm using her event as a challenge for
- [Don't forget to breathe](https://seattlepilates.com/dont-forget-to-breathe/) - Breathing. We all do it if we're alive. But because it is so fundamental, it is only natural that breath patterns. philosophies and rules have developed over the millennia. Pilates has breath philosophies as well - the most famous quote being "you have to 'out' the air before you can 'in' the air." (Makes more
- [Day 6! - 5-50s. The June Challenge](https://seattlepilates.com/day-6-5-50s-the-june-challenge/) - It is now day 6 of our challenge. It is definitely easier doing them earlier in the day that at the end of the day. Doing my 50s last night after my 7:30 class was challenging. But I am finding that 50 is a great number. The first 20 fly by and then in a
- [Day 4 - 5-50s](https://seattlepilates.com/day-4-5-50s/) - It's a plank kind of day:50 Shoulder blade pushups25 Side planks each side with either leg lift or up and down butt.50 sumo squats with KB or some kind of weight if possible50 Jumping pull ups or squat pulls. (you can hook a strap or towel over the edge of a door and do them
- [Day 11. 5- 50s. Halfway there.](https://seattlepilates.com/day-11-5-50s-halfway-there/) - Day 11. I hope you have been doing your 50s. I must admit that it is hard to make myself do them in addition to my regular workouts. And then I tell myself that it doesn't have to be super hard and I don't have to go for speed. And it is only 10-15 minutes. So
- [Crossfit Seattle](https://seattlepilates.com/crossfit-seattle/) - A few Pilates Pullups. Strength exercise worthy of Crossfit. Jude and I went back to Crossfit Seattle today for the 1st time in a year and a half. We've been going to Crossfit 206 with Fran because it's closer and 206 feels like our crossfit home. But I was reflecting on how long I have
- [Ballet Barre - faster is definitely not better](https://seattlepilates.com/ballet-barre-faster-is-definitely-not-better/) - "There is no bad movement, there is only movement done badly" - Ron Fletcher - Pilates Master.I just finished taking a Ballet Barre class locally and came away very frustrated as well as tired. It was a hard class and the exercises were generally good, valuable, hard, fatiguing and doable. Mostly. I took ballet as
- [Another Rant - Hot whatever.](https://seattlepilates.com/another-rant-hot-whatever/) - There's a new trend to do all your exercise in a hot room. First it was the Hot Yoga. Now it's everything from Pilates to Weight training to Whatever. Use your head. What's coming out of your pores is not some toxic waste dump - it's just sweat. And don't fool yourself; just because you're
- [Advanced Pilates](https://seattlepilates.com/advanced-pilates/) - I did the level 5 Reformer workout this afternoon. Of course there are some variations from studio to studio but generally this would be the accepted highest, most advanced Reformer exercises. I used to do the L5 every week but have been mixing it up a lot for the last year or so. I was
- [A New Look at Pilates](https://seattlepilates.com/a-new-look-at-pilates/) - I've been doing some major overhauling of my studio, my business and thinking a lot about Pilates in general. It still surprises me that this work called Pilates continues to intrigue, challenge and inspire me still some 18 years after I started. I think it is also interesting that defining what Pilates is continues to
- [A Little Touch of Magic.](https://seattlepilates.com/a-little-touch-of-magic/) - Good work for the important and often weaker adductors and abductors. Really good cuing here as well. Enjoy!
- [5-50s - Day one/June 1.](https://seattlepilates.com/5-50s-day-onejune-1/) - So here is the workout for the June challenge. See below for modifications.50 air squats. Just basic but fast squats50 situps. Any kind that you can do well!50 pushups. I'm going to do floor pushups but you could do countertop or dining table height pushups or wall pushups at the studio50 dips or tricep dips.
- [5-50s - Day 2](https://seattlepilates.com/5-50s-day-2/) - Workout for the second day is a repeat: Air squats, pushups, bench triceps dips, 1/2 teasers and oblique scissor legs. Now that you know how fast it goes you can see if you can make it a little harder. Go a little deeper in the dips; make sure you get full depth on your air
- ["There is no balance, there is only Strength"](https://seattlepilates.com/there-is-no-balance-there-is-only-strength/) - Many clients want to, or are told to, work on their balance as if it is some mysterious aspect of fitness that can be improved by closing your eyes and standing on one leg and repeating this as often as possible. My experience and my belief is that this is a total waste of time
- [Joseph Pilates teaching on the Reformer](https://seattlepilates.com/joseph-pilates-teaching-on-the-reformer/)

## Pages

- [Home](https://seattlepilates.com/) - ind and Body Studio in Seattle offeres Pilates and Yoga classes in the Central District, near Capitol Hill and Madrona.
- [Prices](https://seattlepilates.com/prices/) - Mind and Body Pilates class, group and private session pricing.
- [Instructors](https://seattlepilates.com/instructors/) - Bios for our Pilates instructors at our Central District Pilates studio in Seattle (near Capitol Hill).
- [About Pilates](https://seattlepilates.com/about-pilates/) - Types of Classes. Ways to start a Pilates program.
- [Our History](https://seattlepilates.com/our-history/) - About Mind and Body PIlates in Seattle's Central District
- [Nutrition](https://seattlepilates.com/nutrition/) - Our nutrition blog.
- [Test Page](https://seattlepilates.com/post-288/) - Lorem ipsum dolor sit amet, consectetur adipiscing elit. Pellentesque id eros justo, pulvinar dignissim erat. Aliquam arcu mauris, pulvinar fermentum malesuada quis, viverra ut elit. Pellentesque eget odio enim, sed cursus tortor. Suspendisse potenti. Praesent et auctor lectus. Curabitur placerat, lectus sit amet posuere sagittis, neque nisi porta ligula, eu placerat tellus velit egestas sem.
- [FAQ](https://seattlepilates.com/faq/) - How to get started at our studio in Seattle's Central District (near Madrona).
- [Community](https://seattlepilates.com/community/) - Testimonials and community information for Pilates Students.
- [Schedule](https://seattlepilates.com/schedule/) - Pilates classes at our Central District Pilates studio.
- [Private Sessions](https://seattlepilates.com/private-sessions/) - Details about Private Pilates Sessions at Mind and Body Pilates Studio in Seattle.
- [Map & Directions](https://seattlepilates.com/map-directions/) - We are located in the Central District near Capitol Hill and Madrona.

## Categories

- [Uncategorized](https://seattlepilates.com/category/uncategorized/)
- [teaser](https://seattlepilates.com/category/teaser/)
- [Cary Regan](https://seattlepilates.com/category/cary-regan/)
- [level 5](https://seattlepilates.com/category/level-5/)
- [Crossfit](https://seattlepilates.com/category/crossfit/)
- [Pilates](https://seattlepilates.com/category/pilates/)
- [weight training](https://seattlepilates.com/category/weight-training/)
- [breath](https://seattlepilates.com/category/breath/)
- [flexibility](https://seattlepilates.com/category/flexibility/)
- [reformer](https://seattlepilates.com/category/reformer/)
- [technique](https://seattlepilates.com/category/technique/)
- [Muscles](https://seattlepilates.com/category/muscles/)
- [Balance](https://seattlepilates.com/category/balance/)
- [Squats](https://seattlepilates.com/category/squats/)
- [Recovery](https://seattlepilates.com/category/recovery/)