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Abi is a two-times Yoga Alliance Certified Yoga Instructor and NASM Qualified Personal Trainer. She was born in England but now travels all over the world learning cutting-edge exercise, nutrition, and health techniques to share with her online community. Abi produces Yoga 15, a series of 15-minute yoga videos designed to enhance your athletic performance and support your recovery. 

Adam is an acupuncturist and Chinese herbalist licensed by the PA Board of Medicine and certified in Oriental Medicine by the National Certification Commission for Acupuncture and Oriental Medicine. He graduated with a Masters in Acupuncture and Oriental Medicine from the New England School of Acupuncture. Adam has completed extensive advanced study in Sports Medicine and Orthopedic acupuncture techniques. He was the chief editor of "Sports Medicine Acupuncture", a landmark text on the acupuncture treatment of orthopedic conditions. He has also worked on four clinical trials at the University of PA, all of which were related to acupuncture and cancer symptoms. Adam has a BA in Psychology from Washington Univ. in St. Louis. You might see him hiking or biking on the trails of the Wissahickon, where he loves to hang out!

Christina is the owner and clinical director of Suite 14. Her late father, Dr. John Sarno, first identified chronic pain (TMS) as a mind-body disorder and pioneered a model of treatment that Christina applies across her own clinical practice. She specializes in career transitions, relationship distress and divorce, and has been treating clients for over a decade. She has taught at Brooklyn College and NYU, and has consulted in healthcare and education. She holds a Master's degree in Mental Health Counseling and Wellness from NYU.

Katie Wrigley is a Transformational Coach specializing in trauma and pain. She's a certified Level 2 Cognomovement practitioner. She uses a combination of Cognomovement and coaching to help her clients change their pain, release & heal their trauma, and break through the limiting beliefs keeping them there. She's been featured in numerous podcasts and is an inspiring speaker and mentor.

My name is Dr. Mary and I am a trained Médica Intuitive specializing in empowering women over 40 to overcome burnout and achieve health, happiness, and purpose, utilizing the tools of energy medicine, chiropractic, meditation, and positive psychology.

I am also the host of the podcast Energy Medicine: Align Your Mind, Body, and Spirit.

Nathan Rogers, a New Zealand-born entrepreneur of fitness, started BACH with the goal of leading others to understand functional strength training. Driven by years of fitness and professional sports experience, and a love for people and community, BACH was born. It takes the best parts of favorite workouts and makes them better, creating an environment where all are welcome.

I may have an impressive resume that includes advanced degrees and multiple certificates, includes being a  best-selling author, 40+ years of teaching many things (including French, Linguistics, Methods of Teaching, yoga, meditation, ayurveda), includes 20 years of guiding transformational retreats and living abroad,  Life Coach, and being the 1st-ever US woman to complete the Mt. Everest Marathon in 1989…

What I MOST want you to know about me is that I care deeply for you. Just as you are. I cheer for you with unmatched enthusiasm. I am the staunchest supporter you’ll ever have, the most loving mirror you’ll ever look into, the most transparent, unflinchingly authentic voice you’ll ever hear whispering (and shouting as necessary) in your ear how great you are. 

You can join my email community at www.YourVoicesYourTruths.com

Attorney and former deputy sheriff- helping law enforcement and first responders with employment related matters. 

Great question. What is the difference between Pilates and yoga? While both are wonderful and have great benefits to them, there are definite differences. With yoga, it's more of a spiritual component, whereas with Pilates it's more of a conditioning program. The second thing is what happens with the spine. In Pilates we have classic exercises like the roll up where we do segmental articulation of the spine, whereas in yoga it's more of a linear pattern with the spine and you're hinging a lot more from the hips like in downward dog. The third reason and why I'm in the Pilates studio today is to show you that there is equipment with Pilates. There are what we call the reformer. And with the reformer, there is spring tension that you load the machine with. And what I find is that with spring tension you can boost your strength much quicker than with bodyweight on the mat. So I hope that helps clear up what the differences are. And those are my three favorites.

Pilates and yoga are both wonderful and have great benefits, but there are differences. Pilates has a conditioning program and segmental articulation of the spine, yoga has a spiritual component and linear pattern with the spine. Also, Pilates incorporates equipment such as the reformer to boost strength quicker than with bodyweight alone.

What is the difference between Pilates and Yoga?

Pilates vs. Yoga: Key Differences Revealed

The difference between Pilates and yoga lies in their focus and approach. While both have their benefits, there are distinct contrasts. 

Yoga encompasses a spiritual component, emphasizing the connection between mind, body, and spirit. On the other hand, Pilates is more of a conditioning program, focusing on physical strength and flexibility. 

Another difference is how the spine is treated. In Pilates, exercises like the roll-up involve segmental articulation of the spine, while yoga often follows a linear pattern, with more emphasis on hinging from the hips, such as in downward dog.

Additionally, Pilates incorporates equipment, such as the reformer, which utilizes spring tension to enhance strength. This allows for quicker strength development compared to relying solely on bodyweight exercises on a mat.

Understanding these distinctions can help clarify the differences between Pilates and yoga.

OK, great question. Do you need equipment to do Pilates? Well, you don't. However, the equipment does get you stronger so much quicker. And it can actually make you stronger at the map-based work that you do. In fact, Joseph Pilates designed the equipment so that his dancers, his athletes could get stronger when they were doing their mat-based work or their functional work or their dance and their performance. So let me have Stephanie show you what the differences are. So I'll give me a couple of little demonstrations today. Stephanie is going to show you the roll-ups. So she's not using the equipment, although she is lying on the equipment. So she's going to articulate her spine and roll all the way up. So show the roll-up, Stephanie. So she's rolling through the spine, articulating the spine, coming all the way up and over. And then as she starts to go down, you'll see she's going to roll through her spine, articulating. Now, she's quite good at this. Maybe another person might have a little bit of a difficult time. And that's where the equipment comes in. So roll all the way up against, Stephanie. And then she's going to show you using what's called the trap table, the trapeze table, or the cadillac, how she can use the roll-down bar on the table to facilitate that articulation through the spine. So she'll inhale to prepare, press down slightly through the bar, and get that activation of the back of the body. And then she'll start to articulate and use the spring-loaded bar to help her control her rolling down. Now it's really wonderful. As she starts to come up, the spring tension is going to help her facilitate that articulation through the spine as she comes all the way up and over and then stacks her spine back up. Beautiful. Another piece of equipment is the stability chair. So she's sitting on the top of the chair. And she's going to press the pedal down, which is spring-loaded. And this is going to strengthen her, especially at the hip joints, the ankles, and the knees. And meanwhile, she's having to maintain really good upright posture while doing the exercise. So you can see she's doing a great job with that. But if she were new at this, it would be a real challenge for her to be able to maintain that core stability. So we utilize the breath for that. Beautifully done. This is the classic piece of equipment called the reformer. And now what Stephanie's doing is she's doing footwork, which is exactly what she was doing while she was on the chair, only now she's lying down. So you can see that could help somebody who perhaps didn't have the core strength to stay seated. And also her legs are able to now fully elongate.

Pilates can be done without equipment, but the equipment does help you get stronger quicker. Joseph Pilates designed the equipment so that his dancers and athletes could get stronger when they were doing mat-based work or functional work. An example of the equipment is the roll-down bar on a trapeze table or cadillac which helps facilitate articulation through the spine. Another piece of equipment is the stability chair which strengthens the hip joints, ankles and knees. The classic piece of equipment is the reformer which allows for full leg elongation and helps those who don't have as much core strength.

Pilates Equipment: The Key to Faster, Stronger Results

Do you need equipment to do Pilates? Well, you don't necessarily need it, but using equipment can help you get stronger more quickly and enhance your mat-based work. Joseph Pilates designed the equipment to help dancers, athletes, and performers strengthen their bodies during their functional and mat-based exercises.

Let me demonstrate a few examples. Stephanie will show you a roll-up without using equipment, where she articulates her spine and rolls up and down. While she does it well, others may find it challenging. That's where the equipment comes in. Stephanie will now demonstrate using the trap table, also known as the trapeze table or the Cadillac. She'll use the roll-down bar to facilitate spine articulation with the help of spring tension.

Another piece of equipment is the stability chair. Stephanie will press down the spring-loaded pedal, strengthening her hips, ankles, and knees while maintaining good posture. It can be challenging for beginners, but breath control helps with core stability.

Lastly, we have the classic reformer. Stephanie will demonstrate footwork, similar to what she did on the chair but lying down. This allows for full elongation of the legs and can assist those who may struggle with core strength while seated.

While equipment is not necessary for Pilates, it can provide added benefits and help you progress in your practice.

The question is, what is the best way to buy BFR bands? So just in case you're not sure what BFR is, blood flow restriction is what BFR is. And we do blood flow restriction training here at my facility, in Beverly, Massachusetts. The best bands on the market, I believe, for fitness are B Strong. And you can purchase the bands directly from bstrong.com. Or you can get them from me. I'll just give you a quick little glimpse of what they look like. So the bands come with both an upper body and a lower body, if you're doing full-body training. And they come with a pump. And you pump them up. Then you do your workout. It's a great workout. If you have any questions about what BFR is, just let me know. And I can answer that for you.

The best bands to use for blood flow restriction training are B Strong, which can be purchased directly from bstrong.com or from me. They come with an upper and lower body band and a pump, and are great for workouts. If you have any questions about BFR, just let me know.

What is the best way to purchase BFR bands?

Unlock the Power of BFR Bands with B Strong's Best Fitness Solution

The best way to purchase BFR bands is through B Strong, which I believe offers the top bands on the market for fitness. You can buy them directly from their website, bstrong.com. Alternatively, you can also purchase them from me. BFR bands typically come with both upper body and lower body options for full-body training, along with a pump to inflate them. It's a great workout tool. If you have any questions about BFR or need further clarification, feel free to ask, and I'll be happy to help.

OK, how do I get started doing Pilates? Should I do a group class or should I do a private one-on-one session? That's a great question. But my first suggestion would to be sure that your instructor, whomever is teaching you, has been trained by a reputable organization, that they've done their Pilates training by a reputable organization. That's the most important thing. You want to be sure you're in really good hands when you're doing this work. Group training is a lot of fun, and it's a great entry point. Maybe it's where you start just to see if you even like Pilates. However, if you're looking to work on a particular goal, or you have some postural concerns, or maybe even coming out of an injury, then a private one-on-one session would be the way to go. The instructor, when they're well trained, will put you through an analysis, perhaps a static analysis of your posture, a movement analysis of your movement of your body, and then develop some programming specific to you. Whichever it is, get started. It's a great way to get that inner core strength and to develop that mind body connection.

Pilates is a great way to get inner core strength and develop the mind body connection. When starting, make sure your instructor has been trained by a reputable organization. Group classes are a great entry point while private sessions are better if you have particular goals or postural concerns.

How do I get started in Pilates, should I do a class or a private session? 

Discover the best way to start Pilates: group class or private session?

To get started in Pilates, you may wonder whether to join a group class or opt for a private one-on-one session. The first and most important step is to ensure that your instructor has been trained by a reputable organization. This ensures that you are in capable hands during your Pilates practice.

Group classes can be a fun and engaging way to begin your Pilates journey. They provide a great entry point to see if you enjoy Pilates. However, if you have specific goals, postural concerns, or are recovering from an injury, a private one-on-one session would be more suitable. In a private session, a well-trained instructor will conduct an analysis of your posture and movement, and then develop a personalized program tailored to your needs.

Regardless of whether you choose a group class or a private session, the important thing is to get started. Pilates is an excellent way to develop inner core strength and establish a strong mind-body connection.

So the question is, I don't really feel the stretch when doing Cat-Cow What am I missing? So you can see in this video, I'm demonstrating Cat-Cow This part is Cow, and this part is Cat. So here you can see that I'm stretching muscles across my upper back. But this is more an exercise for spine, shoulder, and pelvic mobility. So what this means is that it is great for alleviating aches and pains in the upper body, but it's not so much for increasing your flexibility, which is something that you'd be looking to do in a static stretch more than you would in a dynamic sequence. I hope that answers your question.

Cat-Cow is an exercise for improving spine, shoulder, and pelvic mobility and relieving pain in the upper body, but it's not as effective for increasing flexibility as a static stretch would be.

I don't really feel the stretch when doing cat/cow, what am I missing?

Unlock the Secrets: Why Cat/Cow Stretch Isn't About Flexibility

When doing Cat-Cow, if you don't feel a significant stretch, it's important to understand that this exercise primarily focuses on spine, shoulder, and pelvic mobility rather than increasing flexibility. While it can help alleviate aches and pains in the upper body, it may not provide the same sensation as a static stretch. Cat-Cow is more of a dynamic sequence rather than a dedicated stretching exercise.

Is acupuncture safe? The answer is that yes, most definitely, it is a safe medical procedure, especially when we compare it to other so-called invasive medical procedures, acupuncture has a very strong track record when it comes to safety. Any adverse effects from acupuncture tend to be mild and very short lived, that could be something like a bruise at the site of the needle insertion, which usually isn't painful but it looks like a bruise. Or you may have some soreness post treatment, typically, it doesn't last more than 24 hours and then it just fades away. Other more serious side effects are extremely rare, very unlikely to happen but there have been instances of them something such as a nerve injury. The effects of that while uncomfortable are generally temporary and they will go away sometime within a few weeks, usually. So all in all, acupuncture is a very safe procedure and most people tolerate it quite well. This is what an acupuncture needle looks like. You can see how thin and flexible it is. Thanks.

Acupuncture is a safe medical procedure and any adverse effects are generally mild and short-lived. The most common side effects are minor bruises at the site of needle insertion or soreness post treatment, while more serious side effects are extremely rare.

Acupuncture: A Safe and Effective Medical Procedure

Acupuncture is indeed a safe medical procedure, especially when compared to other invasive procedures. It has a strong safety record. Adverse effects from acupuncture are typically mild and short-lived. These may include a bruise at the needle insertion site, which is usually painless but visible, or temporary soreness after treatment that lasts no more than 24 hours.

While more serious side effects are extremely rare, there have been rare instances of nerve injuries. Although uncomfortable, these effects are generally temporary and resolve within a few weeks.

Overall, acupuncture is considered a safe procedure, and most people tolerate it well. Acupuncture needles are thin and flexible, as shown in the image.