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All things Pilates and then some...

In The Press

6/9/2022

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Meet Marisa Oldefest | Nationally Certified Pilates Teacher, Studio Owner,
​
​We had the good fortune of connecting with Marisa Oldefest and we’ve shared our conversation below.

Hi Marisa, how does your business help the community?
I am so happy to announce that I have become an affiliate Pilates instructor and studio with Core Compassion Project. We are a 501(c)3 that provides Pilates scholarships for women and men in the Denver area who are recovering from breast cancer. I am the first Pilates studio in Denver to become an affiliate. This project is very near and dear to my heart because both my mother and grandmother are breast cancer survivors...
Read the entire article here


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Pilates for Breast Cancer Recovery

10/1/2021

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One in eight!
This is the number of women who will be diagnosed with breast cancer! 

Both my mother and grandmother are breast cancer survivors.  My grandma was diagnosed at age 72 and my mom at age 57.   3 years after my moms surgeries she developed a frozen shoulder and could no longer put her arm behind her back with full range of motion.  This was so upsetting to me because  I knew she did not receive any Physical Therapy after her surgeries.  I began to do some research and was shocked at the amount of women who are  not given Physical Therapy following mastectomy and reconstruction surgeries.  

In all my years as a Pilates teacher I often thought about how great Pilates would be for post breast cancer recovery.  I had wanted to begin a program helping breast cancer survivors regain their range of motion and strength but didn't know where to begin starting something like this.  
Flash forward to Momentumfest 2020 where I took Jill Hinson's Pilates For Breast Cancer Recovery certification.  I was so moved by her and her organization, Core Compassion Project,  that as soon as I completed the training I asked her how I could bring her work to Denver.  Within months I was the first ​Core Compassion Project affiliate and already had my first recipient.

Core Compassion Project  was founded by Jill Hinson and provides Pilates scholarships, fitness bras and lymphedema sleeves for women and men recovering from breast cancer.  For every $600 we raise we can provide 10 Pilates Private sessions to a recipient.  These private sessions are geared to increasing strength and range of motion throughout the body.  
​The Pilates Method works so well for post surgery rehab because we combine the breathe along with controlled movements to relax and strengthen.
If you know of anyone in the Denver area who could benefit from a Pilates scholarship please reach out to the studio or fill out the application on the Core Compassion Project website. 

 We are in this fight together, until there's a cure.
Get your mammograms ladies!
xo
​Marisa

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My first Core Compassion Project scholarship recipient, Natalie, after completing her program.
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Core Compassion Project team at Momentufest 2021.
Martha
Myself
Cassandra (our next Denver recipient)
Jill (CCP founder)
​Leslie

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How Golfers Benefit from Pilates

5/3/2021

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Golf requires repeating the same essential movements over and over. We all know this is never good for our bodies. Golfers are prone to rotator cuff, elbow, wrist, back, hip and knee injuries. This is especially true if they don’t have sufficient strength or flexibility to swing correctly. Even worse, the twisting and torquing of the body during a golf game can wreak havoc on your muscles and joints. As a result, some muscles become overused and others weaken.

This muscular imbalance can affect the legs, hips, arms, shoulders and lower back. Many golfers are now turning to Pilates to help keep their body in balance. Because Pilates strengthens the core of the body, it can help improve hip rotation, shoulder movement, and back stability. Strengthening the body from the inside out is the most effective way to improve muscular imbalance in golfers. 
¹

A stronger and more stable core helps golfers:
  • Attain optimal backswing and follow-through
  • Increased range of motion in shoulders
  • Get more distance and power because of added hip and torso flexibility
  • Have a stronger and bigger hip turn for greater power through rotation
  • Smoother and more powerful swing due to evenly conditioned back muscles
  • Maximize balance and alignment while rotating
  • Decrease fatigue because of less strain on the body
  • Hold a body position long enough to play through a shot
  • Play without pain!

And on top of that, a strong core also improves your posture and lessens the pressure on your back and neck, which often leads to acute pain and inflammation. ²

In order to really focus on the areas that are affected by golf, it is advised to strengthen the shoulders (specifically rotator cuff), back and hips. Increasing flexibility and focusing on spine rotation are crucial.
After working with several clients in my studio, I have developed a golf program that has been noticeably improving my clients  game. 
³
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Whether you are a new or experienced golfer, Pilates could be the answer to improving your performance, preventing injury or helping you to recover from an injury. There are a dozens of other health benefits to Pilates practice, so why not try something new?
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References:
1. https://complete-pilates.co.uk/pilates-for-golfers/
2. https://www.pilates.com/pilates/your-sport/golf/
3. https://complete-pilates.co.uk/pilates-for-golfers/
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Age Gracefully with Pilates

3/19/2021

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Pilates is a powerful anti-aging tool. It is the perfect addition to your anti-aging routine, and can be beneficial for every age group and body type. Pilates classes can keep you young, slowing the aging process and increasing your flexibility, strength and balance. A regular pilates practice helps with focus, memory, flexibility and can even help lower BMI. These are all crucial factors in aging gracefully and enjoying life to the fullest.

Several recent studies have proved that there is a close connection between exercise and our ability to create new brain cells. This improved neurogenesis is most noticeable in the hippocampus - the region responsible for memories and learning. And according to a group of researchers from the University of Illinois at Urbana-Champaign, “people have significantly superior brain function after a mindful movement practice like Pilates or Yoga compared to aerobic exercise.”
¹

This is great news for women during peri-menopause and menopause. Menopause is often associated with a period of brain fog, forgetfulness and difficulty concentrating.² The increased focus that comes from regular pilates practice can help reduce this brain fog significantly. “Pilates can be a perfect exercise for premenopausal and menopausal women. It’s low-impact, and it helps increase flexibility,  balance and improve muscle strength and tone. It even includes endurance movements.” ³

The improvement of memory through regular Pilates practice can also significantly reduce the risk of memory-related decline. This has huge implications for senior patients with Alzheimer’s. Pilates can also offer relief by promoting mind-body awareness and relief from mental stress.⁴

Is pilates safe for seniors? The easy answer is: yes! From rehabilitative pilates to pilates for injury, there are many great senior pilates options. You might even be able to find private pilates offerings in your area! Growing older does not mean you have to slow down and stop moving. It’s actually quite the opposite. Recent studies have found that embracing new challenges could be the key to retaining youth both mentally and physically. ⁵

You may have heard of the term Super-Ager. This term refers to a group of people in their 70s and 80s who have extraordinarily strong mental and/or physical capabilities, compared to others the same age or younger.⁵ “Dr. Bradford Dickerson, a neurologist at Harvard-affiliated Massachusetts General Hospital and his colleagues have been studying super-agers for several years. Their results suggest that embracing new mental challenges may be the key to preserving both brain tissue and brain function.” ⁵

Overall, super-agers stay physically fit and have lower symptoms of cardiovascular disease. Movement is one of the biggest factors that plays a role in heart health and memory strength. It can boost brain cell production and could be a buffer against the onset of dementia. “Studies show people who are fit in middle age have a dramatic decrease in their dementia risk.” ⁶


Any regular physical and mental activity reduces health risks, intense physical activity increases aerobic capacity, and intense mental activity preserves areas of the brain involved in memory and reasoning.“ ⁵ So, grab your pilates mat and join a class to reap the benefits of this amazing practice!


If you have any pre-existing conditions or have not been active for a while, consult with your doctor before beginning any new exercise.

References
1. https://pilatesbridge.com/12-scientifically-proven-benefits-of-pilates-for-your-peace-of-mind/
2. https://wb.md/2OIEpzK
3. https://www.healthline.com/health/pilates-moves-for-menopause#1.-The-Hundred
4. https://bit.ly/3c451nG
5. https://www.health.harvard.edu/healthy-aging/what-does-it-take-to-be-a-super-ager
6. https://bit.ly/3cOBuNL

​

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Healing with Pilates

2/15/2021

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Client Spotlight...
​Meet Christina


At Peace Of Mind Pilates, one of the things our studio focuses on is working with clients who are rehabilitating an injury.  We strive to make the Pilates work accessible to help clients recover from numerous injuries including: neck, back , hip, knee and shoulder post surgery recovery.  
The Pilates work can be incredibly rehabilitative and help you retrain posture imbalances in your body.
 Christina has been a  POM Pilates client since 2019 and has gained so much strength and stability in her body. 

Way to go Christina, we love having you in the POM Pilates community!
Read her story here...

1. How long have you been practicing Pilates and what made you decide to begin a program?

I started Pilates in the summer of 2019.  After recovering from a total disc replacement in my neck 2018, and ongoing rehab on my shoulder and hips, I was SO dismayed with not making much progress in physical therapy, figuring out I'd been exercising wrong all along thanks to hypermobility in all my joints and not having a workout program I could safely engage in without doing it "wrong".   I didn't feel comfortable in a gym with a trainer who wouldn't take these things into consideration, and thanks to some Instagram targeted ads, Pilates crossed my view.  My docs, PT's, and a few friends who have Rheumatoid Arthritis all agreed "Pilates is PERFECT for you!"  A few Google searches for Pilates rehab later, and on the recommendation of a massage therapist, I found Marisa!  I knew in our first session she totally understood me, and I was in the right and safe place to get my body well.

2. What benefits have you experienced since beginning your Pilates program?

Pre-pandemic, my whole body felt long, strong, and overall better than it had in a long time from our work on the reformer and Cadillac!  I left my first session feeling 2 inches taller. 
After doing mat work remotely over the last 11 months, my core and abs are super strong.  Teaser?  No problem!  Teaser with my snowboard, hold my wine  

3. What is your favorite exercise and why?

Everything on the reformer, even running in place :-)  
On the mat, I love rollups, spine stretch, teasers, and any move where I get to roll around!

4. What piece of Pilates apparatus do you love the most?
Reformer, Chair, Cadillac/Tower, Mat... 


Mat and I have become BFFs throughout 2020, but reformer has my heart.  It's the perfect exercise equipment, what can't you work on the reformer?  
Also miss the Cadillac/Tower for those gentle stretching, strengthening moves.
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Pilates breathwork can improve your immunity!

1/27/2021

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Chances are you’ve been breathing wrong and don’t even know it! And if you sit all day (like many Americans), your lung capacity could be reduced by as much as 30 percent.¹  Reduced breathing can cause issues such as stress and fatigue, and is also directly connected to immune function.² It’s no wonder breathwork is such an important part of Pilates classes. 

Pilates for immune system is a popular topic right now. Boosting your immune system is one of the most important steps in maintaining optimal health, especially this year! We all know that nutritious food and regular exercise can strengthen our immune system. But were you aware of the connection between breathwork and immunity? A regular deep-breathing practice is one of the best tools for improving your health, and can easily be incorporated into your daily routine.³ You don’t need to be a certified Pilates instructor to practice simple breathing exercises.

Whether you are practicing pilates for athletes or pilates for seniors, breathwork can benefit everyone! The healing benefits of breath work are profound and have been practiced around the world for thousands of years. Breath plays an important role in many traditional cultures, dating back to ancient civilizations which developed breathing techniques for spiritual and religious purposes. Yet modern-day breathwork studies are rather new, dating back to the 1960s and 70s.⁴

Many different breathing techniques have been developed in the last 20 years, and these techniques can be easily practiced at home. The problem is, most people take shallow breaths using just their chest and upper lungs. In order to fully strengthen your lungs, you should inhale and feel your ribcage expand completely. On the exhale, you must feel your rib cage contract and every bit of air empty from your lungs.

A popular exercise to build lung capacity was developed by Pilates Elder and Educator Ron Fletcher.  He was a student of Joseph and Clara Pilates in their NYC studio. After Joseph’s passing, he continued to train with Clara and with her blessing went on to develop the Fletcher Pilates Method used in Pilates today.
Ron worked with a pulmonologist (Lung Doctor) to study the function of the lungs and diaphragm.  Based on his studies he put together his Percussive Breathing technique which he then incorporated into the Pilates work.⁵ His Pilates breathing technique, named Fletcher Clock Breathing, is available on youtube for you to follow along if you’d like to learn more.

Here’s an easy exercise to practice correct breathing:

1. Place your hands on the sides of your ribcage.
2. Feel your ribs expand into your hands and toward the back of the ribs like an accordion.
3. On the exhale, feel your ribs knit back together and the nearby muscles engage.


​

​1.https://www.inc.com/wanda-thibodeaux/want-more-energy-focus-try-this-change-to-way-you-breathe.html
2. https://www.thebreatheffect.com/immune-system-breathing-techniques/
3 https://www.healthline.com/health/breathwork#uses
4. https://manabreathwork.com/history-of-breathwork
5. http://www.fletcherpilates.com/ron-fletcher/bio
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Client Spotlight

9/16/2020

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Meet Julia!

Julia has been my client for almost 23 years! She was one of my very first Pilates clients. We always laugh when we remember our first sessions together with me and my teaching notebook by my side. Here’s a little about Julia and why she started a Pilates program and the benefits she has experienced over the years. 

1. How did you get started with Pilates?
-“When I was 60 I was researching exercise programs and came across Pilates. I went to the studio to observe a class and though, I can do this! I was excited to find an exercise program where I could do the exercises lying on my back. 
Little did I know, after my first Pilates Private my legs would be so shaky. 
You are never to old to begin your Pilates practice!”

2. What are some of the benefits you have experience since starting Pilates?
- “I am strong, supple and have straight posture.”

3. What is your favorite Pilates exercise?
- “The exercises on the Reformer, while I may not love them while I’m doing them, the results I get are wonderful. 
I also love all the stretching we do in the sessions. “ 

Way to go Julia! I am so proud of you and your dedication to your health and fitness. You truly are an inspiration to all of us in the POM Pilates community 💜

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Is Pilates Good For Injury Rehab?

8/31/2020

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 I can tell you first hand the answer to this commonly asked question is...YES!
I began my journey with Pilates after an auto accident left me with a severe whip lash injury.  This was way back in 1996!  I had been in and out of doctors offices for almost a year and I was in chronic pain.  I couldn't work, couldn't dance and I was prescribed several kinds of pain medications and muscle relaxers.  I had done water therapy, physical therapy, bio-feedback... you name it, I tried anything that my doctors recommended  would help get me out of pain.  
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I was tired of being in pain and tired of not being able to do the things I loved!  During a massage session, my massage therapist asked me if I had ever heard of Pilates.  I had heard of it, the dance studio where I studied had a Pilates Reformer.  To be honest the first time I saw this piece of Pilates equipment, I thought it looked like a torture device.  
I had never tried Pilates so my massage therapist suggested I give it a try.  The Physical Therapy clinic I was going to for massage had a Pilates instructor on site so I signed up for a 50 minute session.

Fifteen minutes into my first Pilates session I began to feel the pain and stiffness in my neck improve.  I immediately asked my teacher where she learned to teach Pilates.  Within a few weeks I had started a teacher training program in Denver and immediately after completing my Pilates Teacher Training and Apprenticeship, I quite my job with Nordstrom and completely changed career paths.  22 years later I continue teach!
I absolutely love teaching Pilates and my studio caters to clients that have pain and injury.  My passion is to make the Pilates work accessible to everyone regardless of their limitations.

One of the best parts of being a teacher is seeing my clients progress, gain mobility and reduce pain in their daily lives.  I love hearing their stories of how they can now get up off the floor, vacuum their house and work in the garden pain free!

So YES!!  100 TIMES, YES, Pilates is great for injury rehabilitation!
​xoMO

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Client Spotlight

7/20/2020

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​Arnie Schatz

 
Arnie is a snowbird and spends 6 months out of the year in Arizona and 6 months is Colorado.  He practices his Pilates while in AZ and has the same dates and time reserved at POM Pilates when he is in CO.
Here is a quick interview with Arnie:

How did you get started with a Pilates program?
 "I started with Pilates because I was worried about my posture as I was aging"

How long have you been practicing Pilates?
"I started at age 67 and have been practicing Pilates with private sessions twice a week for 15 years"

What are some of the benefits, since starting your Pilates practice,  you have noticed in your body?
"Pilates has improved my golf swing and given me more flexibility"

What are your favorite Pilates exercises?
"I LOVE THEM ALL!"

Thank you Arnie for being part of the POM Pilates community!  Keep up the good work!

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    Marisa Oldefest

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