Let's Set Our Goals for 2024!

2023 treated me well. Looking back, I would not change a thing. From January through April, I was in full swing studying for my wellness and health coaching course. In May I took the exam and finished with a high passing score. Now on to continue studying for the national boards. I also took on my first health coaching client. I was honored this person reached out after reading about me on my website: coremovepilates.com. I truly felt I had found my passion and joy of helping others discover ways to a healthier, sustainable lifestyle. I ended up with a few more clients before year’s end. I send a shout out to my studio clientele for all the love and support they have given me during this time.

I spent a nice amount of time, five weeks, teaching and taking in all that Rancho La Puerta in Tecate, Mexico has to offer. I will return again to my seasonal position as an instructor at the end of April through mid-June, and then again from the middle of October through Thanksgiving.

The studio has been hopping. It’s always great to welcome new clients. In addition, I’m appreciative of my peeps who have been coming in two to three times a week for more than 15-20 years. I’m still loving the Pilates work and all of its wonderful benefits. I continue learning and studying with an array of my teachers, a very humbling experience that proves to me there is no end to learning. Last year, I was fortunate to meet and learn from Gil Hedley, who is a well-known anatomist. In addition to keeping continuing education on my bucket list, I want to visit Colorado Springs and do a 10-day intensive with Gil. Our bodies are such a great piece of equipment and the more you learn about them, the more fascinating it becomes. Never stop learning.

Cognitive health was a hot topic in 2023. I’ve been following and keeping up with the latest research from some of the leading scientists. (I always check and verify the source of my information.) It comes down to this: it’s never too late to start taking better care of us, and that goes beyond just the physical realm. Understanding cognitive health is key. Food is the current trend, including research-based solutions, such as from the late Dr. Marcia Morris and her daughter Laura. They wrote “The Official MIND Diet.” Don’t be fooled! A lot of people are writing about the MIND diet. But check whether their work is well-researched and who is writing the material. There are a lot of wannabes.

What are your priorities? Do you need help identifying your goals and how to create sustainable habits for a lifetime, not just for January? Contact me and I can send you a health history form to complete that we can review. A good resource on this subject is “Living Younger Longer” by Stephen Kopecky. Let’s be the best we can be for the time we are here on this lovely planet.

Warmly,

Conni

My Other New Year Goals

Cooking: Yes, I have fallen in love with the practice of mindful medicine in my own kitchen. At times I’m a hero, then other times I fail, only to try again. I made all brain healthy treats, breads and cakes for the holidays. No white or brown sugar or white flour. It was a successful experiment. I prepared many great meals last year, with so much more to come out of my own kitchen in 2024. I’ve added a cooking retreat in Italy to my bucket list.

Walking: My walking goal this year is to get outside every day for any kind of walk or clinics, maybe a short race in the mix.

Peleton: My Peloton goal is twice, if not more, a week. I’ll do short rides, long rides and just riding. I consider my walking as aerobic, but the Peloton rides are different and I love the variety.

Pilates: Pilates is an everyday event, on or off the equipment, for me. I offer a virtual mat class on Thursday at 5pm. If you are interested, reach out and I will send you the link. The cost is $150 for 10 or $25 a class. It's a great way to maintain your practice at home.

Serenity: Yoga/meditation/journaling are high on my priority list. That is why I rise early, 4:30-4:45, so I arrive at my day more present.

Group Health Coaching Starts in October

Happy Summer Everyone!

I’m writing this newsletter from my deck as I watch over another nest of robins under an eave on the house. My tomatoes are almost ready to eat, and my flower gardens are loving yet another covering of mulch. I slowed down for a couple weeks and spent some time at my dear friend’s house that looks directly over the beautiful Pacific Ocean in Newport, Oregon. We shopped for the freshest fish and spent the afternoon prepping, cooking and eating. Goose and I had many long walks on the beach, but I honestly think he was happy to get in the car and come home.

The next week was a staycation while we walked early, gardened before the heat, and meal prepped and enjoyed the fresh and lovely meals I prepared. Have I mentioned that on the top of my bucket list is going to cooking schools around the Mediterranean? I am following a few people on the cutting edge of eating for brain health: @neuroreserve and @brainhealthkitchen and @MarkHyman to name a few. The takeaway for me is that what’s good for your heart is good for your brain. The brain health world conference was just held in Amsterdam. Food was a big subject and so was the MIND and Mediterranean Diet. Check it out; it’s worth taking a peek.

I will offer a Group Health Coaching starting mid-October, virtual and/or live here in Bend, Oregon. There will be separate groups for up to six people That will carry through until January 2024. I always offer individual coaching as well; that program is either three or six months or more. If either one of these sounds like something you would be interested in, please reach out to me.

I will also offer, once again, a virtual mat class starting the middle of September. I will post the details on my website and will send out the dates and times of these two classes. I’ve been teaching mat classes for 30 years but have not taught a weekly class since 2020, except when I’m teaching at Rancho La Puerta. It’s time to get back on the mat and at a convenient time for all of you. I hope that you will join me and others via Zoom. Depending on the demand, I may again offer a Restorative Yoga class.

I thank all of you who are spending time in the studio and your consistency, as well as those of you who are meeting me virtually on your Reformer. As you all know, I can’t say enough about Pilates and my passion for the work.

Please check out some new material on my website and upcoming dates for the virtual classes for Health Coaching and Pilates.

Here's to Your Health,
Coach Conni

Great Feedback about Walking

The walking clinic I held in June was a huge success and the June challenge was a lot of fun. I so appreciate the stories I received and how the walking clinic has changed participants’ perception about walking.

Check out the Walking page on my website to read a letter a guest wrote regarding her experience taking my walking class while at Rancho La Puerta. Consistency is key.

Visit my YouTube channel @conniramsey for more about walking.

Happy Trails!
Conni

New! Health & Wellness Coaching

Hi Everyone!

I’m writing from my home at Rancho la Puerta. I’ve been here for three weeks and have one more to go. I love the fact that I learn so much about myself while I’m here. I learn from being with myself journaling and reflecting on my life as it is right now, in this present moment, and from those guests that I have the privilege of working with.

I mentioned in my last newsletter that I’m studying to be an official Health and Wellness Coach. Though I have been coaching for years I now have the certificate to take my work further. I’m ready and eager to get started. I’ve been a coach for over 35 years under the umbrella of Pilates, Yoga/meditation, walking coach and life. Adding Health and Wellness coaching to the mix seems to complete and be the best fit as a well-rounded Coach.

Many people think that changing behavior for a few weeks through restricted challenges like cleanses and fad diets will be sustainable, only to find out they go back to where they were, eating the same, gaining back the weight that they may have lost, only to feel defeated with negative self-talk. We think it's lack of will power, and why is that?

From the book “Live Younger Longer” by Stephen Kopecky MD, research shows, however, that people who do have healthy habits aren’t really using all that much will power or conscious effort. Instead, they have learned to use positive behaviors. How does this positive behavior happen? This is what I want to share with others.

Join my 30-day reset and learn:
Why?
What?
How?

I am working on dates in May and the program while I’m here living my best life, and I hope to help all of you to live your best life too. I will be sending out another newsletter soon with the details. I'm so EXCITED for this new adventure that I hope to share with everyone. If you are interested, reach out to me via e-mail and let me know your interest and if you have questions. If a group is not your thing, I will also be available for one-on-one sessions. I will be offering ongoing coaching sessions for three to six months. Please contact me to see what that will look like for you. I should have on my website in the next month all that I will be offering and costs.

Along with my coaching practice I’m also studying a lot about brain health and the effects of food. I am so thrilled to be here this week at the ranch with @mindwhatmattersnonprofit with Elizabeth Humphreys, founder. Next week I will have an opportunity to learn more with Annie Fenn MD, @brainhealthkitchen. So excited to share the latest research on Alzheimer’s disease with all of you.  

On another note: my schedule in the studio fills up quickly coming into the summer months, if you are looking to get on that schedule and or want to add to your Pilates program, reach out ASAP.

I’m looking forward to a busy beautiful summer.

Warmly,
Conni

Rise and Walk

The walking fundamentals program has been quite a hit the three weeks I have been here at Rancho La Puerta. I was here at the Ranch the same time last year and presented a Specialty Walking Week in 2021. I had many of the same people come back to the walking classes to share their experiences, from learning correct techniques and being inspired from my walking program as a Coach, and the passion I have for the sport. It was exciting for me that they returned to learn more and also share with others.

Consistency is key. The message from all that shared was they enjoyed learning the Mind Body connection of Walking.

If you are looking to change up your walking program and don't know where to start I would love to share with you.
Conni

What and Why Are We Stretching?

Consistency: it’s the byword I continually emphasize about doing the work of Pilates. And that includes stretching. But stretching involves much more than just a few minutes of feel-good-working-out-the-kinks time. Stretching creates physical equilibrium in the body. Drilling down below the surface of the skin, stretching includes the fascia, connective tissue, ligaments and tendons, muscles and, finally, internal organs. All of these parts of the body are affected by a consistent stretch regimen.

By stretching just the ligaments and tendons alone, we create more strength and joint stability. Hip openers and throat openers are also beneficial for our emotional well-being. We hold a lot of emotions in those areas. The fascia can also be tight due to holding in stress and emotions.

Renowned Pilates expert Madeline Black cites these benefits of stretching:

• Increases flexibility

• Increases range of motion

• Improves performance in physical activities

• Increases blood flow to the muscles

• Improves posture

• Helps to heal and prevent back pain

• Improves joint function

• Works as a stress reliever

Before plunging into stretching, make sure you do it safely and effectively. Use these tips for your stretching routine:

• Don’t consider stretching as just a warm-up. You may injure yourself by stretching cold muscles incorrectly. Stretch when muscles are warmed up. For example, walk or bike to warm up. Static stretches could do more harm.

• Strive for symmetry.

• Bring movement into your stretching.

• Know when to exercise caution. Stretching won’t prevent an overuse injury.

• Always stretch when finishing your activity.

The diaphragm is in the center of the body. How we breathe and stretch affects respiratory muscles where tissues are attached to the diaphragm. The breath alone elevates the diaphragm. When the diaphragm goes up, it pulls on the pelvic floor. On its way down, the diaphragm pulls on the heart. In addition, the scalenes (three paired cervical muscles running from the cervical vertebrae to the upper two ribs) are attached to the tendons of the diaphragm. In the lower part of the body, the psoas (pronounced “soaz”) muscles on each side of the back are attached to the tendons of the diaphragm from the bottom. On a good day, proper breathing can move the diaphragm one inch – as long as we are stretching consistently.

Stretch your tissue, decompress your spine and open up your body so you can stay young and healthy through movement.

So if you think stretching is preventing you from getting to the “real” workout, think again. Stretching has many benefits that lie below the surface. Commit to a stretching regimen and you will see – and feel – the results.

Warmly,
Conni

Why Pilates? It's All About the Work

The work of Pilates focuses on gaining awareness of how our bodies move and work, whether walking, sitting or standing still. Our bodies are continually adjusting to keep all systems in balance. This practice is about precision and imprinting productive ways of moving in our subconscious. As renowned Pilates expert Madeline Black (the "Pilates whisperer") states in her book, Centered,"When we start to learn a new movement, the body's sense and coordination are not fully organized. ...The integrated movement practice cannot be performed mindlessly. Over time and repetition, the brain maps and imprints movement information, developing a strong sense of the movement pattern."

Achieving a mindful Pilates practice, or in yoga, requires working with someone who knows how to be a teacher, presents information well and works to achieve precision. In the process, you will also gain an understanding of anatomy, how your body moves and works, and how to improve overall well-being. As Black states, "Practice improves motor skills, which increase the activity of proprioception (Ed: the sense of the relative position of neighboring parts of the body and strength of effort being employed in movement.) and the body maps on the brain."

Many of the clients I work with come to me with systems that are out of balance due to stress, pain, chronic illness or other reasons. As a teacher, it's my job to work toward restoring equilibrium among the body's systems and tap into its natural healing abilities. Helping to make a client's body stronger and more balanced contributes to the ability to adapt to physical challenges and regain equilibrium.

As an integrative movement practitioner, I take the time time to study my clients' movement pattern and guide them away from less desirable movement habits and toward more normalized movement. With the proper cueing, I have seen clients gain range of motion and better balance very quickly. Maintaining a dedicated practice is key to sustaining positive changes outside the studio. Achieving mindfulness in our daily lives will carry the Pilates way of moving, walking, standing or sitting second nature.

Warmly,

Conni

Also, check out….

10 Reasons to Walk

Starting a walking routine is easy. All you need is a good pair of walking shoes. The benefits of walking extend beyond the cardio gain, although that is key. Studies have shown that walking is good for our brain and contributes to a more positive outlook and a calmer mind. Just 20 to 30 minutes of daily walking is like free medicine.Read an article on the Bright Side website for a summary of "Ten Things That Happen To Your Body If You Walk Every Day."