Your Diet When Practicing Pilates

For getting the best from your yoga or Pilates practice, it’s important to pay close attention to hydration and diet before and after each session. Having your own bottle of water with a goal of emptying it X times a day, for example, is simple and effective to ensure you stay hydrated — and do you know what nutrients you will need to strengthen your muscles and replenish your energy? Start learning what’s the proper meal for your Pilates practice by reading below some tips.

Pilates involves a lot of work on your core on the mat. Many people wonder what and when to eat before doing Pilates exercises. There is no special diet for Pilates. However, there are a few things to consider about food choices as you prepare for your workout.

Pilates Nutrition Plan

To fully take advantage of Pilates as a mind/body fitness method, you will want to take a look at what kinds of foods keep you feeling the most balanced.

Before a Pilates Session

Avoid anything that will make you gassy or you know will give you a queasy stomach. Complex carbohydrates and lean proteins, with a little high-quality fat, are good choices for a pre-Pilates meal as they sustain energy better than simple carbs or sugary things.

Suggestions for a small pre-Pilates meal:

  • A protein shake that uses fruit can be a convenient choice. You can adjust the portion size to suit you.
  • Peanut butter on whole grain bread offers a quick source of complex carbohydrates and protein.
  • Yogurt with fruit or a small portion of oatmeal can provide carbohydrates.

Since there is so much emphasis in Pilates on using your abdominal muscles, you will want to ensure that any food you’ve eaten prior to your session is fully digested. Try to eat light beforehand, perhaps snacking on a banana or sipping on a smoothie for some carbohydrates to give you energy.

Regardless of what you eat, nutrition experts recommend you wait two to three hours after eating before you exercise. Another consideration is that if you skip breakfast or it’s been too many hours since you’ve eaten, you may run out of energy in the middle of your workout. It’s best to eat at least a light snack.

After a Pilates Session

You want to make sure your body has enough of the nutrients it will need to strengthen your muscles and replenish your energy. Try a protein-packed green smoothie after class or a light snack that includes lean protein like fish or chicken as well as carbohydrates such as whole grains.

Your diet between workouts will depend on whether you have a goal of weight loss. Either way, eat what is best for your body. While you can use Pilates as a complement for cardiovascular exercise as part of a fat-burning workout program, health experts note that few people will lose weight from exercise alone. You will need to work on reducing your calorie intake overall.

Doing Pilates can inspire you to keep fueling your body with nutritious food while eliminating empty calories. That can have health benefits whether you wish to lose weight or not. Choose a diet that follows the current U.S. Dietary Guidelines.

Pilates Hydration Tips

Pilates is light- to moderate-intensity exercise and does not usually create a need for special sports drinks, but you will want to be hydrated. Water is always a good choice.

Be sure to drink an 8-ounce glass of water 30 minutes before your class. That way, your body will have time to eliminate the extra and you’ll start off well-hydrated. Have a bottle available to sip during class when you feel thirsty, and remember to fully hydrate yourself with at least 16 ounces of water no more than 30 minutes after class.

Feel happier & more energetic than ever with Pilates. You can start benefiting from this practice at ABC Fit Studio. For more information on our sessions, call us now at (949) 305-3310 or find us on Facebook. Schedule your class today! We offer private lessons, group classes — and you can even construct your own “Pilates Pod”. Grab a group of friends to get together and exercise.

Reference: [https://www.verywellfit.com/what-should-you-eat-for-doing-pilates-2704405]

The Benefits of Pilates For Seniors

You are never too old to begin your Pilates practice, and everyone can benefit from this particular exercise – regardless of age or ability! Pilates requires focus, attention, deliberate movement, slowing down, and staying aware of your body. It helps you find new and more efficient ways of moving. If you are over 60 or just looking for a new exercise that won’t jar or injure you, you are ready to start! 

re you looking for a gentle but effective way to build your core strength and improve posture while gaining flexibility at the same time? Then, Pilates may be just the thing you need. So, what exactly is Pilates? Pilates involves a series of exercises that focus on principles such as precision and control, as well as improving the body’s core strength, flexibility, balance and posture. Not to mention, Pilates is suitable for all levels and ages, and can be adjusted to accommodate a number of conditions.

Here are some of the benefits of Pilates for women over 60:

1. It gently gets you in shape

In general, we have become a nation that spends a lot of time sitting, whether it’s at work, while  watching TV, eating or using our laptop. Being sedentary is one of the worst things we can do for our health, and Pilates offers a great way for older women to start exercising as it’s safe and low impact. Pilates can be done at almost any level of fitness and cardiovascular strength. Be sure to check with your doctor before starting any new weight loss or fitness plan, particularly if you have any known health issues or haven’t exercised in a while.

2. Improves posture and provides a confidence boost

Pilates helps to strengthen and tone the muscles, starting from the body’s core, this encompasses the abdominal muscles which is a problematic area for many women. Several women over 60 have reported looking and feeling more confident due to doing Pilates. This makes sense as Pilates strengthens your back, making you stand up straighter and ultimately improves many aspects of how you carry yourself throughout the day. Thus, making you look and feel good.

3. Promotes strong bones

Older women are often at increased risk of developing osteoporosis, and as Pilates is a weight bearing exercise it is excellent for strengthening bones as well as muscles. Women may benefit from taking Calcium Complete, a supplement with supportive vitamins and minerals to help maintain healthy, strong bones and teeth.

4. Is super convenient

As Pilates does not require any special equipment, it can be done almost anywhere such as at home by yourself, with a personal trainer or coach, in a Pilates class or even when travelling. The only thing you may require is a yoga mat. Plenty of places offer Pilates classes and at a number of different times for optimal convenience.

5. Effective for pain management

A systematic review that was published in PLOS one concluded that ‘Pilates exercise offers greater improvements in pain and functional ability compared to usual care and physical activity in the short term. Pilates exercise offers equivalent improvements to massage therapy and other forms of exercise’. To further aid pain management, you may benefit from taking Natural Pain Manager which contains Green lipped mussel that may help to maintain joint mobility and relieve stiff or swollen joints.

Pilates is suitable for all ages. Feel happier & more energetic than ever. You can start benefiting from this practice at ABC Fit Studio. For more information on our sessions, call us now at (949) 305-3310 or find us on Facebook. Schedule your class today! We offer private lessons, group classes — and you can even construct your own ‘Pilates Pod’. Grab a group of friends to get together and exercise.

Reference: [https://www.cabothealth.com.au/benefits-pilates-seniors/]

Pilates for Runners

Most runners understand the importance of a strong core, which improves your efficiency and helps you maintain proper form as you fatigue. And yet, many runners only work the surface core muscles, which can make it difficult to improve or open themselves up to injury. Read more to learn how Pilates can improve your running performance – and your performance in all you do. We have a huge class variety and new client specials going on now!

You may run with your legs, but your core plays a critical role getting you to the finish line.

Most runners understand the importance of a strong core, which improves your efficiency and helps you maintain proper form as you fatigue. And yet, many runners only work the surface core muscles, which can make it difficult to improve or open themselves up to injury.

Pilates-specific routines are designed to go beyond the surface muscles. And if done correctly, may give you the biggest bang for your buck.

It wasn’t until post-surgery rehabilitation that professional marathoner Renee Metivier Baillie discovered the power of Pilates.

Metivier Baillie, an 11-time NCAA All-American, and NCAA indoor 3,000-meter champion had lofty goals for the next stage of her career. But she wasn’t reaching them, due in large part to an ongoing Achilles injury that interrupted her training.

Frustrated, in 2011 she underwent surgery to repair the issue. During rehabilitation, Metivier Baillie discovered her weaknesses extended beyond her Achilles. The root of her problems came from the shift in her gait from the hips down, caused by the compensation during years of Achilles pain.

Metivier Baillie thought had a strong core and was muscularly sound; she spent hours doing ancillary work. It wasn’t until she began working with Pat Guyton for Pilates-specific exercises that she discovered hours of work wasn’t doing the job of a targeted, abbreviated session.

“I always thought I had a strong core, but I noticed immediately that these [Pilates] exercises were much more challenging than normal core work,” Metivier Baillie says. “I realized I had only been working the surface muscles, and I needed to get deeper.”

Committed to her new Pilates routine, Metivier Baillie went on to run the 2012 Chicago Marathon in 2:27:17; her marathon debut ranks as fifth fastest for an American woman.

“My hips are stronger and more aligned when I’m running, which can make a big difference in the efficiency of your stride,” Metivier Baillie says. “This was especially important as I transitioned from a 5,000-meter runner into a marathoner, and I believe this [Pilates] training was one of the reasons I handled the increased distance so well.”

Pilates requires precision and control. Making each move count means fewer repetitions and more rewards. Prior to adopting her Pilates routine, Metivier Baillie spent hours doing core work, assuming she had her bases covered. She was wrong. Cutting down from hours of core exercises to just 10- to 15-minute sessions 2 to 3 times per week, Metivier Baillie is stronger and finally past her vicious cycle of injuries.

“It takes more than strong legs and lungs to be a good runner,” Metivier Baillie says. “Having a strong center is essential for balance, flexibility, breathing, and endurance.”

The key to Pilates work is to maintain full focus for those 15 minutes. Doing more sloppy repetitions will do more harm than good. You may leave a session feeling like you could have done more; hours later you’ll feel the soreness in those deep core muscles. Do the prescribed exercises to the best of your ability. If you’re new to Pilates and have trouble keeping correct form, it’s better to do only as many reps as you can do perfectly. Wait until you improve before finishing the entire set.

There are six interrelated tenets of Pilates: precision, control, centering, concentration, breathing, and flow. Centering refers to the very core you are building up, concentration means staying both mentally and physically engaged for each repetition, breathing is important to keep steady throughout and flow refers to being fluid through each movement and exercise.

Both the exercises and tenets of Pilates translate to running. Like Pilates, running uses your body as an interconnected machine, with every muscle group working together. Injuries occur when a particular muscle group is weak or is not in sync with the others, causing the rest of the machine to make compensations elsewhere.

Next time you’re searching for a great core workout, try Pilates. You’ll become stronger, run more efficiently and reduce injuries.

Reference: {https://www.active.com/running/articles/pilates-for-runners}

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

I Tried Pilates For 8 Weeks And This Is What Happened.

After twisting my ankle at the end of a particularly grueling workout, I became determined to improve my flexibility and coordination. The reason for my clumsy accident was a mixture of having the balance of a baby giraffe and leg fatigue from heavyweights, and something needed to change.

Following thorough research, I decided to try something new, so I opted for bi-weekly reformer Pilates classes at Bootcamp Pilates in Fulham. After just eight weeks I definitely felt more balanced, but I also noticed several other key improvements with my body and how I felt mentally. Here is how Pilates transformed my body, and my mind:

What is Pilates?

Pilates is a form of exercise similar to yoga, involving a series of movements that concentrates on core strength, posture, balance, and flexibility. Pilates was developed by German-born Joseph Pilates, who believed mental and physical health were closely connected, and practicing Pilates has been proven to improve overall wellbeing as well as general fitness.

What are the Benefits of Pilates?

Practicing Pilates on a regular basis provides plenty of well-rounded benefits. ‘The beauty of Pilates is that anyone, at any age can get started. Through the controlled and progressive movements you can totally reshape your body,’ explains Mahal. ‘I love that it employs a rounded technique for both men and women.’

‘One important factor to remember is that strength is not bulk,’ she adds. ‘It is easy to get confused between the two since a lot of people nowadays lift heavyweights in the gym. Pilates makes you stop and think about what you are doing. By focusing the mind, regulating your breathing and making use of internal resistance it is an extremely powerful way to tone the body.’

Here are the four ways Pilates changed my body (and my mind) for the better:

1.Pilates and Balance

My balance in adulthood has been entirely questionable. After only a few weeks of Pilates, I noticed improvements in how I performed in other gym sessions when doing exercises, such as lunges and single-leg bodyweight exercises – movements that had previously left me feeling wobbly.

I also noticed greater stability overall and felt better equipped to do some of my one-legged rehab exercises for my ankle. More obviously, I was able to advance to more complex moves on the Pilates reformer as the weeks progressed, which required a lot more balance and coordination.

‘Pilates exercises require more thought than other workouts that rely on the only repetition, which, of course, has the added benefit of keeping the mind active and alert,’ explains Mahal. ‘You don’t just have to learn a series of movements; you must also learn the concept. For example, standing on one leg with your eyes open and then with closed eyes requires a lot of balance. But with slow movements of the limbs, while maintaining a strong core, your balance will quickly improve.

‘Some exercises within Pilates are more complex because they are based upon the introduction of a more complicated concept than simple physical movement,’ she adds. ‘This is because Pilates reintroduces the mind to the body. Coordination is key to the way the exercises flow and it concentrates on working the body as a whole instead of individual parts.’

2. Pilates and Core Strength

Before long I was able to hold the plank and other core exercises for longer and with better form, and noticed improved definition with my stomach muscles. At work, I noticed my posture at my desk improved and I became more conscious of my core muscles on a day-to-day basis.

But how does Pilates help with core strength? ‘Firstly, it is important to understand what core strength is,’ explains Mahal. ‘Many people assume we are talking about rectus abdominals (abs) however, it involves additional muscles also.’

Understanding local and global muscles

The definition of core stability is the ability to maintain correct spine alignment/shoulder girdle position and pelvic position while moving the limbs. Core muscles can roughly be divided into two groups: local and global. As a general rule, surface muscles are responsible for large powerful movements and are referred to as global muscles.

‘Muscles that lie deeper in the body, closer to the vertebral column, usually have more subtle functions which stabilize the body,’ says Mahal. ‘These are referred to as local or stabilizer muscles. They are responsible for making small adjustments to the alignment of the spine.’

‘Many Pilates movements require you to hold your torso in place while moving your limbs in different directions,’ she adds. ‘This, therefore, challenges your body with balance, stability, and flexibility. In time, this will strengthen your core and will streamline your body.

‘During the aging process, our bodies have a tendency to become stiff and inflexible. In the tail, this creates a poorly aligned body, which causes a stiff neck, headaches and back pain. Pilates works on your joints and mobilizes your spine which can prevent problems such as tight hamstrings, bent knees, rounded shoulders, and forward-pointing neck.’

3. Pilates and Flexibility

Another notable benefit after just eight weeks of Pilates was that I felt my mobility and flexibility improve. I was able to settle in deeper to stretches and my increased range of motion in different exercises was noticeable after just two months. I particularly felt it in my hip flexors. Regardless of flexibility, it felt good to stretch out after a long day sat at a desk.

So how does this work? ‘Pilates focusses on lengthening and expanding the muscles, instead of bunching them up. This, therefore, allows them to become longer and leaner,’ says Mahal. ‘You will feel taller and will become longer and leaner. The exercises within Pilates are dynamic stretches, which means they are active movements.

‘A muscle is stretched but is not held in the end position, and this is usually done through movement. By using this technique of stretching this will increase your range of movement. Having good overall flexibility will prevent injury, improve your posture and overall health.’

4. Pilates and Mental Health

Various studies support the notion that exercise can benefit mental health and, for me, Pilates has been no exception. I found the focus on breathing incredibly calming and the classes worked well at setting me up for the day – or ending the day on a high and a deep stretch.

‘Breathing performed in yoga and Pilates has been shown to cause a reduction in stress and blood pressure,’ explains Mahal. ‘Deep breathing also encourages correct blood flow and helps with sleep.

‘Pilates can improve your mood as physical activity causes endorphins to be released and causes a positive feeling in the body. Some scientists believe that being active can enhance wellbeing as it brings about a sense of better self-confidence, self-control and the ability to rise to a challenge.’ What more excuses do you need to hit the mat?


Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

Schedule Now

Julianne Land, Studio Manager

Reformer Pilates (Group & Private) • Zumba • Ab Lab • Barre • TRX


Reference: {https://www.netdoctor.co.uk/healthy-living/fitness/a28692/pilates-benefits/}

Pilates or Yoga or Both?

Individuals who are new to the practices of Yoga and/or Pilates are often unsure about what the differences are between the two. Yoga and Pilates, while both help to center and strengthen your body, are two different practices. There is no need to choose one over the other — understanding the essential practices of both disciplines will help you to decide which may speak more to your needs and interests — or better yet, give them both a try! At ABC, we love both practices and encourage our clients to enjoy both great formats with our Unlimited Membership. 


Yoga originated in India and has been practiced for over 5000 years. It emphasizes the mind-body connection through breathing, movement, and poses. These poses are known as asanas, and they help to strengthen the body through repetition. The poses are typically held for long periods of time, encouraging the body to relax and lengthen into each pose, thereby increasing the range of motion of the body. By combining deep breathing, clear intentions and meditation, the practice of Yoga is a way to clear the mind and surrender to the movements. Our Yoga instructors are highly qualified with classes that offer an upbeat Yoga Flow to a more mindful Restorative Yoga. 



Pilates was created by Joseph Pilates approximately 100 years ago. It uses an apparatus called a reformer to support the body and provide resistance through a series of movements. The discipline focuses on energizing breaths that help the body perform the movements with precision and strength. With attention to posture, alignment and the mechanics of movement, the instructor will guide you through the movements and ensure you are using the apparatus in a way that will strengthen your body and support your practice. Pilates follows a systematic approach that focuses on how the individual movements integrate with the whole, helping to create a strong, balanced and stable state from which to work from. We offer a hearty schedule of a variety of Pilates classes that will certainly satisfy both the more eager enthusiast to more mindful devotee. 

Do you have questions about Yoga or Pilates? Are you ready to incorporate one or both of the disciplines into your health and wellness regime? We can help! Our community of talented instructors and dedicated clientele create a truly inspiring space! Visit our Facebook page at www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to see how we can help provide clarity around Yoga and Pilates and share with you the benefit of both to your overall health and wellness! 

Julianne Land, Studio Manager

Reformer Pilates (Group & Private) • Zumba • Ab Lab • Barre • TRX



I joined ABC looking for a yoga studio but found pilates was more of my speed. This is not just a place to exercise but an environment where friends come together to get fit, healthy, and happy.
I love the instructors who take good care of everyone. I always get the best encouragement possible! I also like the small class sizes for anything from yoga and pilates to Zumba and TRX.
Thanks, ABC Fitness Studio, for making being healthy fun!
— Candice D.
When my wife convinced me to try ABC Fitness, little did I know it would become an almost daily fixture in my life.
I enjoy multiple classes weekly and each is very special in approach to strength, balance, core, flexibility, and overall fitness. Feeling better and stronger physically leads to more enjoyment in all activities.
I feel stronger and fitter and look forward to continuing to rely on ABC Fitness as an integral part of my life.
— John T.
I’ve been doing pilates for almost 3 years now, and I feel stronger and have improved functionally in my daily activities
I was recommended by my physical therapist when I was a patient with many joint problems. My PT thought Pilates would help me, and it did!
I feel stronger, and have a better tone, range of motion, and a stronger core. I can get up from a low sofa with less effort now as my core plus legs are stronger; I owe all these improvements to Pilates. My teacher is patient and kind, always helpful — thank you!
— Surinder B.
ABC has a great variety of group classes, which allows me to take multiple classes and challenge my body in different ways. It keeps the workouts fun and interesting. It helps me reduce stress and keeps me strong!
— Natalie M.
I certainly enjoyed the Pilates session with Charlotte — it provides some pain relief, increased flexibility, and makes me want to be more active.
— Joni
I have been with ABC for about 7 years, and its biggest benefit has to be no more lower back pain and much more flexibility. Love it here!
— Mike P.
I love ABC Fitness!!! Over the years, I’ve worked out at many places, but this is the first one I absolutely love — so much so that I usually come 7 days a week! What is so special are the small classes that mean lots of individual attention, the extraordinarily knowledgeable instructors, and the nice variety of classes. It has been a huge benefit to my well-being.
— Linda T.
My balance has definitely improved, and I feel stronger. The ABC classes are wonderful! Zumba has always been a joy. Great to dance, dance, dance!
— Brenda
ABC has helped me heal from knee surgery. The classes and teachers are amazing! It is a very welcoming and friendly studio.
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