“Getting fit” is always one of my top New Year’s resolutions. Each year I decide what it will take to reach my goal—exercise four days a week, cut out all desserts and get in shape to dance a ballet. Typically, I’m overwhelmed by my resolution before the New Year’s Eve ball has dropped in Times Square.
As a Pilates instructor, I should know better. Teaching Pilates demonstrates every day how real results and change come from slow and steady practice. I also know enough about how the brain works to realize that change, whether positive or negative, excites our mid-brain and our fight-or-flight response. Too much change at once will often trigger fear—our best intentions for change are thwarted before we even leave the starting gate.
We are most successful at making change happen when we are able to bypass this fear response and remain in a relaxed, yet intentional and creative state of mind. This can be achieved by taking small, manageable steps toward a goal rather than bold, unsustainable ones.
“This year, make lasting change with step-by-step choices”—Leslie Braverman
As a Pilates teacher, I have many tools to help students make lasting changes. The STOTT PILATES® biomechanical principles of breathing, pelvic placement, ribcage placement, scapular movement and stabilization and head and cervical placement are little moments for me and a student to check in during an exercise. Over time, each principle becomes like a mantra– informing every gesture to ensure safe and efficient movement.
Every exercise is introduced at a pace that is appropriate. Progressions are added to create just enough challenge to keep a student engaged but not overwhelmed. Seemingly like magic, students progress at a brisk pace. They become more confident about their capabilities and excited to tackle new challenges.
We use these step-by-step learning principles in Pilates. So, why not use them in other aspects of our lives?
This time when you consider a new year resolution, have the intention to be your own coach and set yourself up for success by taking one small step at a time. If you don’t have a lot of time in your day, be creative about acquiring more healthy fitness habits. Stand up more. Sit less. Drink a glass of water before each session. Set your alarm to take breaks. Small changes are more sustainable and help you be mindful throughout the year.
The holidays are over. Now consider the small things you can do during your workout. Try adding just a bit more weight to an exercise you already know without losing technique. Chat less and focus more. Or add a couple of exercises after your workout ends. At the end of this year, you’ll be amazed to see that your small steps have become learned habits.
Leslie Braverman, PNWP co-owner
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