Mind Body Tips

08/21/2026

For anyone who needs to hear this today. Grief comes in waves and sometimes it lays in wait. Be kind to yourself during these times. 🤍

08/20/2026

You can wonder if it is a coincidence that so many outstanding gymnasts come from Rumania. 🤸

It surely is no coincidence when you consider the training available to athletes and the seriousness of purpose.

I also loved gyrotonics in Manhattan that was originally founded by Juliu Horvath, a former gymnast who severely hurt his back and came up with gyrotonic expansion system to increase range of motion, flexibility and strength. 🧘‍♀️💪

I used to have a gyrotonic machine which was bulky and took up a lot of room but it was great.

Just like Pilates you do not need the machinery to excel. In my humble opinion, the mat work is sufficient. For Pilates I love the 35 classical Pilates exercises. We can explore them on this space.

Stay tuned….for more

08/12/2026

08/11/2026

It’s better to converse than react most times especially in heated situations. 🔥 It may be a good idea to take a deep breath before responding in certain situations because reacting involves having no filter during a time when your nervous system may need to “cool.”

Of course reacting with joy and happiness is different be not what we are referencing here. When you react in heated situations you may set off a chain reaction that may not be serving your highest purpose. 🌐

Filters are a means for effective and lasting communication and can help strengthen relationships (business or personal) when used wisely. 😊

07/31/2026

Your muscles need lengthening in order to allow for true freedom of movement that will last over time. 🧘‍♀️

Embrace stretching through Pilates/ yoga/orthopedic stretching so that you can increase your endurance and protect your body from achy joints and pain. 🏋️‍♀️

🥗🫜Eating a more plant based diet and hydrating often 💦will reap stunning results.⭐️

It also restores digestive fire 🔥 or Agni, which is the cornerstone of Ayurveda nutrition.

Be Unstoppable today! 💪🧘‍♀️

07/26/2026

This Ukrainian ballerina from the Bolshoi Ballet of Moscow is truly exquisite performing this intentionally slow choreography of “Swan Lake.” You truly get the chance to take in the exquisite lines that she creates in her ballet dancing and her “transcendence” of technique to superb artistry.

🩰 This relates to us everyday folks because specific exercises can be crafted into a mini body sculpting class that can help you define bit by bit your muscle tone. I will share some of these exercises in future posts. 💪

Both women and men can reshape their musculature in their legs and abdomen by these same orthopedic exercises. These "body sculpting" exercises were taken straight from the ballet playbook and don’t involve dancing, yet…😎 I will get you moving as we go along, don't worry. 😉

Barre or "dance based body sculpting" classes if taught in an organized and “fun” order can sculpt bodies in a miraculous way. You feel strong and a 60 minute class will make every minute count! 🧘‍♀️

You don’t need to be a prima ballerina nor a male dancer in order to enjoy the benefits of smart orthopedic exercises. 💪 Let's work smart! Some of the exercises might be a little hard, I will admit.....😊So we will work smarter and a tad harder, but not too hard.

Stay tuned for more tips! ❤️

07/24/2026

HaPpy Fitness Friday! There is so much strength is moving a little everyday. Let’s do it!🏃🏻‍♀️

Always start with a warm up don’t ever forget that. Move your arms in circles, rotate your shoulders forward and back and gently stretch your neck.🍀

Then warm up your calves and ankles. Downward facing dog is great for this. Remember you can modify every movement so that it works for your body type. 🙆

There is only one you so pay respect every chance you get to the miracle that god gave you which is your body. 🙏

It doesn’t matter how old you are, or anything else, just keep it moving folks! 🌹 Then you are taking responsibility for this great gift.🎁

There is no gift 🎁 like “the present”. Be here right now.

07/22/2026

Keep Moving Everyday Folks! The secret to making fitness a part of your everyday life is to do a little everyday:

💪 it can be 15 minutes
🧘‍♀️ a half hour
🍀 or more!

As long as you do a little everyday, it will become an easy habit to maintain.

Stay tuned for more tips!

11/10/2025

.nyc
Author: Susan Holman
http://www.Susan.coach
There are 26 bones in the feet that are attached by cartilage, ligaments and tendons. How you balance on the bones of the feet is important for back and knee health.
Good posture begins at the base. How do you balance on your feet? Is your weight more forward or more back? Do you transfer weight subconsciously to the outside of the foot or do your arches lean in to the mid line of the body?
Simple shifts in weight transference can make a big difference in your posture and your foot health.
Also what kinds of shoes do you wear and do they help your bones in the toes track properly? If not you may run into an energy drain because your body will be working hard to compensate for poor foot alignment.
Stay tuned as we explore the biomechanics of the foot, knee and back with Pilates, yoga and exercise physiology. 💛
Let’s give a little gratitude to all the work the feet do for us everyday: 🙏
* walking up and down stairs
* travelling long distances
* keeping our bodies aligned and taking our body weight








Photo by .89

Original content by .nyc Susan Holman

Come train with me in Pilates and Yoga!
email: [email protected]

09/21/2025

Reverse flow of gravity works wonders on the spine, the neurological system and the blood flow ❤️

In 1976, an influenza outbreak struck several nursing homes in Vietnam with devastating force.
Lacking modern medical resources, a simple but ingenious idea made the difference between life and death.
At one of these homes, caregivers had no antivirals, no oxygen, no ventilators. All they had were towels — and attention. They improvised a technique called postural drainage: laying patients on slightly inclined stretchers or placing towels under their abdomen so gravity could help drain fluid from the lungs and keep airways clear.
The result was astonishing. While other facilities recorded dozens of deaths, in that home not a single elder lost their life.
The story remained almost unknown outside Vietnam, yet it stands as a powerful reminder: sometimes it isn’t sophisticated technology that saves lives, but ingenuity, careful observation, and human care. 💙