Moving with Abel Wellness

Conscious Movement in Pilates | The Path to Strength, Ease & Connection

Sun, 31 Aug 2025 19:43:49 GMT

The Hidden Strength of Slow, Controlled Movement

In our fast-paced world, it’s easy t o carry the same “hurry up” energy into our workouts. We’re conditioned to believe faster is better, harder is better, more is better. But in Pilates, this isn’t always true. In fact, moving too quickly can actually work against you, robbing you of some of the biggest benefits this method has to offer.

When you slow down and move at a more intentional, deliberate pace, something remarkable happens:

Your brain and body communicate more clearly.
Your muscles activate in the right sequence.
Your form improves, which means your results improve.
Your nervous system shifts into a calmer, more balanced state.

Better Muscle Engagement
When you decrease your pace, you give your muscles time to “switch on” properly. You can feel the deep stabilizers—the ones Pilates is famous for targeting—wake up and participate, instead of letting momentum take over.

Increased Mind-Body Connection

Pilates is as much a mental practice as it is a physical one. Moving intentionally allows you to assess and reflect on each movement, noticing subtle adjustments in posture, breath, and alignment. With this heightened awareness, you become more in tune with your body and the ways it compensates—empowering you to make meaningful adjustments that can truly transform how you move and feel.

Improved Control and Precision

Joseph Pilates emphasized Contrology (Pilates)—the art of moving with precision. When speed is reduced, control increases. You can refine technique, keep your core engaged, and avoid the sloppy form that can creep in when moving too fast.

Nervous System Regulation

Fast-paced exercise can keep you in a state of sympathetic arousal—better known as “fight or flight”—which increases muscle tension and reduces your ability to move fluidly. Moving at a slower, more intentional pace activates the parasympathetic nervous system—your body’s natural ‘rest and restore’ state—helping release tension, enhance resilience, and create greater ease in movement.

Greater Strength and Endurance

Holding positions and resisting the urge to rush challenges your muscles to stay engaged for longer, building endurance and stability in a way that fast, momentum-driven movement simply can’t achieve. By slowing down, every fiber is asked to contribute, creating deeper strength and control. That ‘gentle shake’ you feel? It’s not weakness—it’s your body waking up, adapting, and getting stronger with each deliberate effort.

Reduced Risk of Injury

Fast, uncontrolled movements can put unnecessary stress on your joints and muscles, increasing the risk of strain or injury. By slowing down and moving with intention, you give your body a chance to engage properly, protect vulnerable areas, and still receive a full, effective challenge that strengthens, stretches, and balances every muscle

When Speed Works Against You

Rushing through Pilates can bypass muscle groups entirely, letting momentum replace muscle engagement. It can make you miss the breath-to-movement connection, which is the foundation for core activation. It can also keep you stuck in fight-or-flight mode—where tension is high and mindful control is low—limiting both your strength gains and your sense of wellbeing.

The Takeaway

In Pilates, the goal isn’t to “get it over with” but to get it right. By slowing down and moving with purpose, you’re not just doing exercises—you’re rewiring patterns, calming your nervous system, building deep strength, and training your body to move with more ease in everyday life. Through mindful, intentional movement, you’re cultivating true body wisdom—learning to listen, respond, and care for your body—while laying the foundation for lasting strength, resilience, and longevity.

So next time you’re in class and feel tempted to race ahead, remember: the magic often happens in the moments within and between the movements.

Optimizing Our Wellness – Part 1: Mindful Morning Movement

Sat, 16 Aug 2025 22:33:06 GMT

Simple Morning Habits to Energize Your Body, Focus Your Mind, and Lift Your Mood

Are you beginning your day in a way that truly supports your health?

What we do in those first few minutes after waking can set the tone for the entire day—and, over time, can significantly impact our overall wellness.

This is the first in a series where I’ll be sharing simple, practical tips to help you optimize your health and well-being . Let’s start with a few mindful morning habits that can transform your energy, focus, and mood.

Just Breathe

Before you even get out of bed, take a moment to fill your lungs completely, then release all the air.

One of my favorite techniques is to match the length of your inhale and exhale—try inhaling for a count of 4–5, pausing briefly at the top, then exhaling for the same count.

As you breathe, notice any areas that feel tight, sticky, or resistant. After a few gentle morning stretches, check again. If certain areas still feel restricted, a little targeted release work can help create happier tissue.

Sometimes, I also imagine the morning sun’s rays warming and brightening my body with each inhale—it’s amazing how just that thought can expand the breath.

Move Your Body

We’ve likely been in the same position for hours while sleeping. Gentle movement in the morning warms and hydrates muscles and connective tissue, helping us feel more mobile and energized.

These small movements also help wake up key body systems like digestion, circulation, and the nervous system—getting everything in sync before your day takes off.

Aromatherapy for Energy & Focus

Inhaling quality essential oils stimulates nerve cells in the nose, sending signals to the brain’s limbic system—the part that influences emotion and memory.

In the morning, certain oils can invigorate your body, lift your mood, and sharpen your mind.

For awakening the breath and concentration :

Peppermint is my go-to.

For mental focus and clarity :

I love Cedarwood or Rosemary .

Hydrate First Thing

After 7–8 hours of sleep, your body is naturally dehydrated. Drinking a glass of water right away helps:

Kickstart digestion
Flush toxins
Stimulate bowel movement
Support metabolism
Balance the immune system

And because our brain is about 70% water, hydration also fuels mental focus.

Extra boos t : Try warm water with fresh lemon, pinch of sea salt and a little local honey for digestion and immune health, or room-temp water with a pinch of Redmonds real salt and a drop of Lemon Vitality essential oil for minerals, antioxidants, and circulatory support.

Get Morning Sunlight

Early morning sun signals your circadian rhythm, helping regulate hormones like melatonin (for better sleep) and serotonin (for more energy and less anxiety).

Morning light is also when your body can produce the most beneficial Vitamin D—and bonus—the early rays are the safest for skin and can even support eye health.

So, grab that water and step outside. Let the sun touch your skin and set your day in motion.

6. Roll Out or Ground Your Feet

Walking barefoot outside, especially on dew-covered grass, can increase energy and connect you to the earth’s natural rhythms—a practice known as earthing.

Fifteen minutes is enough to notice a difference. If that’s not practical, try rolling your feet over a spiky massage ball or a mat sprinkled with smooth river rocks. You’ll not only wake up your feet, but you might also feel changes in the rest of your body through reflexology points.

Start Small

Don’t try to add everything at once—pick one habit and let it become a natural part of your morning. You’ll know it’s working when you notice how much better you feel. Then add another.

Your body and mind will thank you for it.

Love & Blessings,
Patti

How our Words can Shape our Body ~ Slow

Wed, 06 Aug 2025 04:06:42 GMT

Have you ever paused to consider how the words we use—whether spoken out loud or in our minds—can shape not only our emotions but also our physical experience? The words we choose don’t just shape our own experience—they ripple outward, influencing how others feel, respond, and relate to us.

Words carry weight. They can energize us, ground us, inspire, or even deplete us. The fascinating thing is that even words with similar meanings can create very different outcomes—both internally and externally. Let’s take a moment to explore this through a body-based lens.

What Does the Word Slow Feel Like in Your Body?

Say it aloud: Slow.

Now pause and notice what happens in your body.

Is there a shift in your posture?

A change in breath?

Do you feel heavier? Softer? Tired?

When I speak or even think the word slow, I notice a sensation of being more weighted, grounded—maybe even a bit heavy or still. For some, that might feel calming. For others, it may feel like lethargy or even a sense of aging. In fact, someone once told me, “ Moving slow makes me feel old .”

That single comment sent me down a curious path: If “ slow ” doesn’t feel supportive, what other words might?

Try These Words On Instead:

In place of slow, what if we say:

Deliberate
Intentional
Purposeful

Pause with each one. Say them aloud.

Do you notice a shift in how you move, sit, or breathe?

Do these words feel more empowering or clear?

The tone and texture of a word matters. Each word carries its own resonance, tempo, and emotional landscape. When we speak or think them—especially during movement—they shape how we feel, how we relate to our bodies, and even how others respond to us.

Your Cells Are Listening

One of m y mentors Marie Jose' used to say during training,
“ Speak kindly to your body—your cells are listening .”

That stuck with me. It was the first time I truly began to notice how language can shape our experiences on a cellular level.

Since then, I’ve made a practice of swapping out language that feels heavy or defeating with words that are clear, supportive, and empowering.

What About You?

Take a moment to play with these word swaps. Maybe even journal or speak them aloud during your next movement practice.

Which word(s) created a positive felt sense in your body?
Which helped you feel more present, steady, or connected?
On the flip side, can you think of a word that brings a negative physical response when you say or think it?

I’d love to hear what you discover.

Words matter—and how we use them may just change how we move through the world.

BEing in Balance: Body + Mind

Sun, 22 Jun 2025 23:26:50 GMT

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Through life’s ups and downs, we find comfort in knowing we are never alone—others before us have faced adversity and emerged with strength, resilience, and wisdom.

" Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand. " Isaiah 41:10

As we know Joseph Pilates was way ahead of his time when it came to his teachings. Not only the movements but greatly the philosophy behind them. I was amazed as I reread this letter Joe wrote in September 1939 how it pertains not only to the times our world was going through then but inline with our current challenges. It can be disheartening, how little things have changed when it comes to the knowledge of general health and wellbeing.

Joe's letter to his clients as at the beginning of WWII as Germany invaded Poland.

" The lack of knowledge of general health on the people's part is largely responsible for world conditions today: responsible for combat, discouragement, crime, and premature death, because a healthy body - which most do not have - makes for a clean and healthy mind. It gives strength and decision of character and a directness of purpose, a refinement, purity, goodness, honor, justice and mortality. The mind, when housed within a healthy body, possesses a glorious sense of power. This world of ours is in turmoil and no one is positive of its outcome, and it is now more than ever before, more practicable and sensible, to be in a perfect state of health, both in body and in mind, in order to more successfully confront the problems continually arising "

Thanks to Gary Calderone "The Pilates path to health"

and The Pilates Center, Boulder Co for sharing this letter

Let’s Start Small

We all want to feel better, move better, and live better. But sometimes, trying to overhaul everything at once can feel overwhelming. So let’s take it one step at a time. We’ll begin with a few simple actions and build on them together over the coming weeks.

1. Just Breathe

Yes, we all breathe—but many of us do so shallowly, missing out on the full benefits of a deep, intentional breath. Proper breathing helps oxygenate our tissues, release toxins, and gently move our muscles, fascia, and even bones.

This week, take a few minutes each day to pause and focus on your breath. Try four to five deep, full breaths. If you're familiar with music, think of each breath as a whole note:

Inhale through your nose for a count of 1…2…3…4 , feeling the breath flow like a waterfall down your back.
Pause at the bottom.
Exhale slowly for 1…2…3…4 , feeling your body soften and release.

This practice nourishes your body, supports your organs, encourages circulation, and helps reset your nervous system. It’s a powerful tool—especially helpful when waking up, before bed, or anytime you feel scattered or anxious.

2. Get Moving

Movement is medicine. Whether it's a gentle stretch, your own short routine, a class, or a walk outdoors—just move. One of the simplest and most effective ways? Go for a walk outside.

Walking connects you to nature, gives you fresh air and vitamin D, and pulls you away from screens that often trigger stress responses. Not to mention, it lifts your mood, gets your blood flowing, and clears your mind.

3. Fuel Your Body Well

Hydrate with pure water throughout the day and aim to eat whole, nourishing foods. Skip the processed items—they’re often filled with artificial ingredients and void of life-giving nutrients.

A helpful shopping tip: stick to the outer edges of the grocery store where fresh foods are typically located. Better yet, support local farmers or visit your nearby health food store. You can even grow a little of your own! Start with a few herbs in pots indoors, or as the weather warms up, try a small outdoor container garden. Leafy greens, tomatoes, and even cucumbers can thrive in pots. Bonus: it gets you outside and your hands in the dirt—another health booster!

Start Simple, Build Steady

Choose one of these small actions to focus on this week. Let it become a habit before adding more. Trying to change everything at once can lead to overwhelm—and that’s the opposite of what we’re going for.

Take inventory before you begin. Then, after a week, reflect: what feels different in your body or your mind?

You were wonderfully made to thrive—not just survive. With consistent support, your remarkable body and mind will come to life in new ways.

Make sure you’re subscribed to our page so you don’t miss future wellness tips and videos. If you know someone who would benefit from this message, we’d be honored if you shared it with them. Surrounding ourselves with a supportive community makes all the difference.

Know that you are Loved and Blessed.

Embrace Calm: The Transformative Power of Deep Breathing and Aromatherapy

Wed, 12 Mar 2025 23:34:15 GMT

Finding Calm Amidst the Chaos: The Power of a Deep Breath

Do you ever have days where you're so caught up in the hustle and bustle of life, constantly moving from one task to the next, that you start to feel more anxious, tense, or even irritable? I notice that during those times, I also forget to breathe. By simply pausing to take a deep breath in and then exhaling with what I call a sigh of relief, it feels as if the weight of the world has been lifted off my shoulders.

Harnessing the Power of Breath for Relaxation and Vitality

The breath is an incredible part of our system that nourishes us, generates warmth, and creates space while providing a relaxing calm. Pause with me here and, without overthinking, take a breath and notice how far it travels into your body. Observe any tension or restrictive areas, and take note of your current posture. Now, sit up straight with a nice, upright posture, avoiding slouching, and consciously take a deep breath, drawing in as much air as possible. Imagine it expanding, bringing warmth and life to your body and all its cells. Then, slowly exhale with the intention of releasing all the stress, tension, and clutter of your day, letting it flow out of your body with the breath. Think of it like the ocean tide, bringing in life and vigor and then carrying away all the small rubble and debris. Sit for a few minutes, taking this time to breathe and let go, allowing your mind to quiet and the tension to soften and fall away.

Daily Aromatherapy Rituals for Relaxation and Calm
Dedicate at least 5 minutes each day to this practice, and on particularly busy days, consider doing it a couple of times. You know how much I love incorporating the benefits of #aromatherapy, so choose your favorite essential oil to calm and relax your mind and body.

Some of my favorites include Valor (for those really crazy, chaotic days), Stress Away (which I enjoy mixing with Peppermint for a #candycane aroma), Frankincense (for its ability to help me feel more grounded and non squirrling), or a citrus oil like Orange or Lemon , which are both energizing and calming. I apply a drop to my hand, rub a little over my heart, then rub my hands together, cup them over my nose, and take a deep breath to let the oils and breath soothe my mind and spirit, thus relaxing my body.

Nurturing the Soul: Embrace Space and Grace
Allow yourself some space and grace, taking some extra time while breathing new life into your body to pray and meditate over your life, gifts, and desires allowing your cup to be filled so you can pour love and #grace into others.

Blessings of Abundance

Patti

~ For you have been called to live in Freedom ~ Galatians 5:13

Achieving Balance: the Feet

Wed, 12 Mar 2025 23:34:14 GMT

As we navigate our daily lives, finding balance can be challenging yet immensely rewarding. Balance encompasses many aspects, but whether we consider it from a physical, mental, emotional, or spiritual perspective, it always leads back to being grounded and centered.

In this post, let's focus on balance from a physical standpoint. What is essential for achieving good balance? Many people believe that balance is solely about leg strength. While helpful, it is not the most crucial factor. The legs must also be flexible, properly aligned, and free of tension points. Ultimately, a strong yet flexible core, spine, and foundation (feet) are the most beneficial for enhancing our balance.

Here are some reasons to make blogging part of your regular routine.

Blogging is an easy way to engage with site visitors

Writing a blog post is easy once you get the hang of it. Posts don’t need to be long or complicated. Just write about what you know, and do your best to write well.

So let's begin by focusing on the feet.
26 Bones

32 Joints

56 Ligaments

38 muscles

7000 proprioceptors

7 introceptors on each proprioceptor

WOW!! Considering all this complexity, it's clear that our feet are incredibly important. Yet, how many people actually exercise their feet or give them the same attention as the rest of their body? Is it because we can cover them up, and who ever compliments someone by saying, "Nice feet you have there"?

The Importance of Healthy Feet: Foundation of Movement and Stability
It's time to give our feet the attention they deserve! We often overlook them, trapping them in sensory deprivation devices (shoes) that limit their ability to feel, move, and expand. Let's set them free!

Our feet and toes are absolutely crucial for movement. They ground us to the earth and serve as the foundation of our bodies. Just like a building needs a solid base to stand tall, our feet need to be balanced and sturdy to support our legs, spine, arms, and head. But that's not all—they also need to be mobile and flexible to carry and propel us forward as we walk. If our foundation is weak and unstable, it can lead to misalignments throughout the body. When a foot is out of alignment, the ankle, knee, pelvis, and spine follow suit. Let’s keep our base strong and aligned for a healthier, more vibrant life!

Understanding the Impact of Alignment on Pain and Balance
Examining how we stand, walk, run, and sit is key to uncovering the root of misalignment, often the sneaky source of pain. By identifying and correcting this misalignment, we can usually wave goodbye to discomfort! When we're aligned, our balance improves dramatically. Stay tuned for our next post, where we'll dive into how having our feet firmly grounded impacts the spine and enhances our overall balance!

Enhancing Foot Mobility and Reducing Tension Through Targeted Techniques
~ Standing barefoot, feel the excitement as you take stock of the weight on your feet! Notice how they connect with the ground, the parts that feel heavier or lighter, and the areas gripping the earth. How do they feel overall? Now, let’s scan the rest of your body as you shift back and forth on your feet, discovering any areas of tension, pain, or limited mobility.

~ Next, let's bring in some delightful warmth! Grab a heating pad, neck wrap, or even an old sock filled with rice, tied off, and heated in the microwave. Use this comforting heat to soften the tissues of your feet by standing on it and massaging the soles. Take note once more of any areas that feel tense or resistant to mobility.

~ Now, grab a massage ball or a well-worn tennis ball!

~ Roll your entire foot over it, and notice any tight spots!

Pressure point areas:

- Big toe ball (try each toe ball to help release and elongate those toes!)

- Arch directly in front of the heel

- Outer foot arch (cuboid)

- Mid inner foot arch (plantar fascia)

~ To energize your ankle, place the ball of your foot over the ball, keep your heel down, and roll the ball of your foot from side to side. Feel the mobility!

Need some guidance? Check out this video on foot rolling .

Enhance Foot Health and Balance with Our Foot Course
This is an exciting beginning to awakening and freeing your feet for improved proprioception and balance! If you're eager to pamper your feet, checkout our Foot Workshop . Want to be the first to hear about it? Make sure you're signed up for our monthly newsletter !

Achieving Balance: Posture

Wed, 12 Mar 2025 23:34:14 GMT

Get ready to dive into the exciting journey of achieving balance in our bodies with Postural Alignment! Imagine your body as a finely-tuned machine—if there's a kink in the hose, it can't perform at its best. When our bodies are out of alignment, it can lead to imbalances that might show up as injury, pain, stagnation, illness, disease, stiffness, or even the need for surgery, or difficulty in movement over time. Let's unlock our full potential together!

The Importance of Posture Awareness in Daily Activities
How we stand and sit throughout our day makes a difference. The first thing to do is become aware. Some of the things you can begin to notice:

~ Are you standing with equal weight on both feet?

~ Do you have a tendency to shift your weight into one hip when standing or sitting?

~ When you stand or sit do you do so with a neutral pelvis?

~ Do your shoulders slump forward?

~ Does the head shear forward?

Simple Steps to Improve Posture and Enhance Well-being
Get ready to transform your posture with just a few simple changes! Many of our posture problems stem from our daily habits and lifestyle. Whether you're hunched over your desk all day, sitting with your legs crossed, or constantly looking down at your electronic devices, these habits can take a toll on your body.

But fear not! Improving your posture is as easy as becoming aware. Start by noticing when you're slouching and make a conscious effort to sit or stand tall. Hold your electronic devices straight out in front of your face instead of looking down. Sit with equal weight on both sit bones and ensure you're sitting on top of them, rather than tipping your pelvis back as if sitting on your back pockets. This simple adjustment can make a world of difference, benefiting your hips, back, abdomen, legs, and even improving your digestion, breathing, and blood flow. Let's get started on this exciting journey to better posture!

Enhancing Postural Alignment for Graceful Aging
Once we move beyond awareness, we can start to unwind and release those tension points, stretch out tight areas, and strengthen weaker ones. This kicks off the journey to correcting imbalances, leading to improved postural alignment. All of this not only helps us look and feel fantastic but also allows us to age with grace and ease!

Simple Shoulder Release with Foam Roller: Video Guide and Personalized Support
Dive into this exciting short video for an easy and effective shoulder release using a foam roller! If you have questions about other techniques, don't hesitate to message us or book a private session. Let's tackle those imbalances together and create an action plan for your home practice!

Moving with Abel Wellness

Conscious Movement in Pilates | The Path to Strength, Ease & Connection

The Hidden Strength of Slow, Controlled Movement ﻿

Optimizing Our Wellness – Part 1: Mindful Morning Movement

Simple Morning Habits to Energize Your Body, Focus Your Mind, and Lift Your Mood

Just Breathe

Move Your Body

Aromatherapy for Energy & Focus

Hydrate First Thing

Get Morning Sunlight

6. Roll Out or Ground Your Feet

Start Small

How our Words can Shape our Body ~ Slow

What Does the Word Slow Feel Like in Your Body?

Try These Words On Instead:

Your Cells Are Listening

What About You?

BEing in Balance: Body + Mind

This is a subtitle for your new post

Let’s Start Small

1. Just Breathe

2. Get Moving

3. Fuel Your Body Well

Start Simple, Build Steady

Embrace Calm: The Transformative Power of Deep Breathing and Aromatherapy

Achieving Balance: the Feet

Achieving Balance: Posture

The Hidden Strength of Slow, Controlled Movement