If you can only do one exercise, make it the Calf Stretch! Stretching your calves is where you should start to improve your alignment, posture, and the health of your joints. We do a calf stretch in every class and session at Long + Lean and encourage you to do it at least once a day at home as well.
Have you ever noticed how rarely you take your arms up over your head, or even out to the side? The lack of varied movement we do does a huge disservice to our joints and posture. Spread Your Wings, one of our Posture Essentials, gives you the opportunity to move through a large range of motion at the shoulder joint to improve the mobility and alignment of the joint. If you want to have nice, open, beautifully aligned shoulders, do this exercise all the time.
Congratulations AND happy two year anniversary to our latest 100+ Pilates Class Super Star, Susan! Don’t let her humble smile fool you, she is one tough athlete. We caught up with Susan to find out what fuels her love for Pilates. Here’s what she had to say:
1. What do you love about Pilates?
I love the focus on body alignment and the attention given to balance, posture, and strength that all people need, especially as they age. I enjoy the group classes, because I have met so many nice people, and I value the perspectives of the different instructors at L+L. I am always happy when I leave, even though it might take some effort to come to class. I never regret coming. I have done individual training in Pilates to work on some weak areas and to deepen my practice.
2. What motivates you to workout?
My mom is almost 100 years old, and she goes to the gym twice a week. She can do a 3 minute plank at her age, and she can touch her toes. She has had two hip operations, and her good conditioning made it possible for her to bounce back. I want to be as fit, flexible, and strong as my mom. I work out 6-7 days a week. I also want to lose weight, tone, and look as good as I can.
3. What changes have you noticed since starting Pilates?
I am much stronger and have better balance. I notice it when I am getting out of the bathtub, when I spring up easily from sitting on my knees when gardening, and when I go to the gym and exhibit my planks, my ability to do crunches, and work on the TRX. I am 65, and since doing Pilates, I have been largely pain free in areas that took a beating from working in my career. My core is stronger, as are other areas like my chest, my back, my feet, etc.
4. Other than Pilates, how do you like to stay active?
I work with a personal trainer two days a week at a gym. I lift weights, do cardio, do balance exercises, work on the skiing machine, the rowing machine, the paddleboard machine, and on one I call the “turtle.” I work in my garden, walk my dogs, walk around Elmwood Village, and sometimes play soccer or house hockey with my grandson.
5. Is there anything else you would like to share about your experience?
Not all Pilates studios are friendly and positive places, and I have found the community of L+L to be so nice. It all starts with Hayley at the top and spreads from there. Each instructor’s personality and help have touched me, and I have also gained a lot from the other people in class. I hope you will see me at L+L when I am 100.
At 
Long + Lean Pilates, we are passionate about continuing to learn and grow as Pilates instructors and we believe continuing education is the key to giving our clients the very best. We have always envisioned hosting workshops for Pilates and movement instructors and are so very excited to present the first Long + Lean Pilates Professional Development Workshop: Reformer Deep Dive with Ellen Shadle on Sunday July 15th!
In this 4-hour Pilates workshop we will unpack, investigate, and explore the Reformer repertoire in a manner we are seldom able when cueing movements and counting out reps. From mechanics to dynamics, the how’s and the why’s of what we do, and cultivating programming, we will cover a range of Reformer topics and issues. The Reformer Deep Dive Workshop will be led by Ellen Shadle, certified instructor and teacher-trainer for the Pilates Academy International system, a Pilates Method Alliance recognized school. Ellen has been teaching for 20 years in commercial gyms, boutique studios, academic institutions, and dance centers.
The workshop will be held at 1:00 p.m. on Sunday July 15th at Long + Lean Pilates. Attendees should arrive early for an on-time start, and there will be a 20-minute break. Plan accordingly with water, bars, snacks, and bring your questions and challenges! Spots are limited to allow for plenty of Reformer time for everyone. Reserve your spot here!
Ashley, one of the newest members of Team Long + Lean, is a passionate Pilates teacher and dancer. If you haven’t gotten in to take one of her classes yet, you are missing out! Ashley teaches fun and challenging classes that leave you feeling absolutely amazing. Keep reading to learn more about Ashley.
What brought you to Buffalo?
I was Born and raised in Buffalo!
What inspired you to start teaching Pilates?
I had a friend who had been taking Pilates for years. She introduced me to Pilates and even helped me pay for classes when I first began. I started taking Pilates about a month after leaving X-ray school and immediately became addicted to the results it had on my body and mind. I always left class feeling positive and genuinely happy. After a month of non-stop classes I knew I wanted to be a teacher. Everything seemed to line up perfectly, the fact that I had taken multiple anatomy classes throughout college and had been a serious dancer for 20 years were just some of the many reasons I felt Pilates was an amazing career for me.
What’s your favorite activity outside of the Pilates studio?
My favorite activity outside of the Pilates studio is dancing. I’ve been dancing since I was two. I’m thankful for the way dance has enriched my life and it will forever be a passion of mine.
Best thing about living in Buffalo?
The best thing about living in Buffalo is getting to enjoy everything it has to offer. I find Buffalo a very affordable city with many free events for people to check out! Anytime I’m looking for an event to go to Facebook or Step Out Buffalo has me covered. We are a busy little city with a lot to offer and I love that!
What is your favorite act of self-care?
I have many favorites but I think my all time favorite is getting some sunshine! Even the worst of moods can instantly be lifted with a dose of vitamin D!
Why do you love teaching Pilates?
I love teaching Pilates because it’s so rewarding. Getting to see my clients progression every week and their smile of victory when they nail a hard movement makes the job so worthwhile.