💚Before we get into the meat of today’s post I just wanted to send you a final reminder about the International Pilates Day Fundraiser Mat Class I’m co-hosting tomorrow (May 2nd!)🙌🙌

Here are the details:

✅Sat May 2nd ✅9:30AM-10:45AM ✅20 spots in the Flow Studio open to anybody in the Gympie region ✅Zoom Room open for live-stream option or grab the replay if it’s not time zone friendly. I welcome you from near and far😜 ✅Sliding scale: $20-$200💰 ✅Raising funds for OzHarvest & Perseverance Street Theatre!!! ✅Class will be demo/led by me (i.e. my butt will mostly be on my mat) so those on the Zoom feel included ✅Even people not interested in Pilates can donate - just book for the online option, don’t show up, and then ignore the replay - everyone’s a winner! 😉

🌽OzHarvest is now Australia’s leading food rescue organisation.

🎭Perseverance Street Theatre is an independent theatre company proudly based in Gympie, Queensland.

Here’s the ONLINE BOOKING LINK: https://momence.com/The-Real-Body-Movement/International-Pilates-Day---Fundraiser-Mat-Class/134403220?skipPreview=true remember you don’t have to show up or even watch the replay but you can still donate✨

And just in case you’re a closer neighbour than I thought, here’s the link for the in-person class: https://momence.com/The-Real-Body-Movement/International-Pilates-Day---Fundraiser-Mat-Class/134402787?skipPreview=true

And Now, Back to Upping Our Vibe in May!

I’m typing this on the first of the month and will endeavour to send this out into the universe later today. Wow, how on track and organised am I? (don’t get used to it, hehe)

So, I thought I’d focus on only one Pillar of Health for this month’s hit of high vibe goodness and that is Mindfulness!

I decided this yesterday when my iPad all of a sudden told me that several apps were not able to connect to the internet. Mind you I could still get and send emails and surf the web…

Strange…

Not only was it strange, it was maddening because of course the non-working apps were what I needed to be working with. Ahhhh, technology.

So, what did I do? Here’s what I did👇

After this mini ramble I did have a couple of ideas as to what might be causing the problem but again, try as I might, I couldn’t solve it. I ended up just having to let it go which was strangely liberating.

Today? Did my ideas work today? Well yes, luckily and thankfully, they did!

5 Ways for Greater Mindfulness

1. Change Your Scenery - Am I the only one who bangs my head on my keyboard trying to MAKE SOMETHING HAPPEN even if I’m just repeating exactly what hasn’t worked the previous 20 times? Okay, let’s just say that in these instances not only does our brain shut down but our body needs a change in position as well. Here’s your solution - change your scenery, i.e. get up and go someplace else.

2. Take A Walk - Preferably in nature. Get some sunshine on your face (but make sure you have sunblock on especially if you live here in the skin cancer capital of the world).

3. Check Your Breathing - Calm the eff down and make that exhale longer than your inhale1. This drops you out of fight/flight and into rest/digest. Your nervous system says, “thank you”. My tried and true way is, in for 4 and out for six,, and I love connecting it to the rhythm of my steps.

4. Practice Gratitude - I know it’s a cliche thing to say these days because everyone says that you should “hashtag #begrateful” but the reason they do is because it works! Passionfruit is one of my favourite fruits and we have so many feral vines on our seven acres. I am grateful for this wacky vine that’s just past our water tanks. It’s the one closest to our house and when they’re ripe has the most amazing yellow passionfruits. And the flower? They’re amazing as well, I mean have you ever seen anything more amazing?

5. Notice the Small Things - Here are just a few of the quite small things I’ve noticed in the past two days:

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   What’s your go-to favourite way to practice Mindfulness??

   Leave a comment

Once again, happy May! It’s a long weekend here in Queensland so it’s a sure thing that at least one outdoor project will be tackled over the next few days!🪏💪

Catch you next time,

xBec🤎

It’s a story about how easy it is to become complacent in our lives and how lessons from the circus can help to re-ignite our passions.

There were a tonne of what I called “nuggets of wisdom” and I hope you enjoy the listen.

xBec🤎

📝Key Takeaways

🌟Take A Chance

Success without passion feels empty and admitting things need to change is hard. Just because you have no idea what you’re looking for doesn’t mean you shouldn’t keep searching.

🚪 Don’t Overthink Things

Unexpected opportunities may actually be the right path forward. Open a new door (or several) to see where it might lead.

🎯 Get Comfy With Being Uncomfortable

Change demands courage. Stepping beyond your comfort zone and embracing mistakes is where you will grow.

🤝 Finding Your Spark Is Easier Through Teamwork

Creativity is rarely solo work. Trust, collaboration, and many different points of view allow individuals to perform beyond what they could alone.

💥 We Grow Through Failure

Success comes from letting go of old identities and being willing to evolve over and over, and over again.

💎 Reinvention Is Possible

There is no single formula for creative success. We all have a creative spark and if we can keep it lit then life will feel more fulfilling.

🙏Do all the good things: Rate, Review, and Share with a friend.

🔗Links & Resources

The Book: https://www.penguinrandomhouse.com/books/79354/cirque-du-soleil-r-the-spark-by-created-by-lyn-heward-and-written-by-john-u-bacon/

John U. Bacon: https://en.wikipedia.org/wiki/John_U._Bacon

Lyn Heward - she’s retired but here’s a bio: https://grupobcc.com/en/speakers/lyn-heward/

Cirque du Soleil’s Ka: https://www.cirquedusoleil.com/ka

The Vibrancy Society: https://www.thevibrancysociety.com/

Here in Australia we’re smack dab in the middle of Autumn and where I live that means it’s just a little less warm than summer. As a friend of mine recently said, on a 32C / almost 90F day, “Autumn? How would we even know?”

So yes, the weather’s beautiful here in SE QLD and I do hope it’s beautiful where you are too.

In my mind April is where we either emerge from the torpor of winter or push past the intensity of summer and start to feel more connected to our fellow humans. Do you feel that too?

If April’s the lead-in then May’s the sure thing. We can absolutely, 100% feel more connected!

How?

How can we connect?

Here’s how…

We can move together.

The first Saturday of May is celebrated as International Pilates Day

That means for 2026, it’s Sat the 2nd.

How am I celebrating?

By teaching a Mat class of course!

Not only can we “up our vibes” with movement but we can also support two great organisations. The Mat class I’m teaching not only celebrates International Pilates Day but also happens to be a fundraiser.

This year I’m really excited to co-host a Donation-based Mat Class Fundraiser with The Real Body Movement gym.

(TRBM is the gym I attend and also where, after being a member for three years, I started to teach Pilates)

We’re raising money for two great organisations, OzHarvest and Perseverance Street Theatre.

Let me tell you why I’m passionate about them…

OzHarvest is now Australia’s leading food rescue organisation with a driving purpose to ‘Nourish our Country’. Their mission is to stop food waste, feed people in need and protect our planet by championing the value of food and driving change at all levels of society. My friend Kelly, who’s one of the coaches at the gym, and my workout buddy Francina, both volunteer for our local branch.

And

Perseverance Street Theatre is an independent theatre company proudly based in Gympie, Queensland. They are a regional hub for contemporary performance making, passionately working to nurture the development of young, graduate, emerging and/or regional artists.

Let me tell you why their mission of nurturing young, small town creatives resonates so deeply with me.

As a teenager I danced with a community based, amateur ballet company providing me with many, many performance opportunities. These early chances to be on stage led to an almost 20 year career as a professional dancer.

I mean, check out this image from my local paper, I think I was 14? This is from my “bunhead” era long before I became a modern dancer. The part was called pigtail girl and those Pippi Longstocking braids were woven over a coat hanger - the things we do for our art!

Ahem, back to the fundraiser…

Connecting

• The Pilates Mat class is Saturday May 2nd, 9:30AM-10:45AM AEST.

• You can donate on a sliding scale starting at $20AUD.

• The level will be Beg/Int.

If you’re still with me here’s how you can participate:

Are you in the Gympie region?

Great! I’d love to have you join me at the gym for the in-person class, you do not need to be a member of The Real Body Movement to attend. Sign up here: https://momence.com/The-Real-Body-Movement/International-Pilates-Day---Fundraiser-Mat-Class/134402787?skipPreview=true

Truth of the matter is very few of you reading this live anywhere remotely near me. You’ve probably never even heard of Gympie, QLD (fyi it’s a two hour drive north of Brisbane)

Never fear, you can still participate in three ways!

Non Gympie region Options:

1. If your time zone permits and you’d like to participate, please, please, please donate and join in with the live-streamed option!

2. Time zone not aligning with a Saturday morning on Australia’s east coast? Book online, donate, and receive the class replay!

3. Not interested in a Pilates Mat class but still want to support OzHarvests & Perseverance Street Theatre? Simple: Book online, donate but don’t tune into the live-stream and never, ever watch the replay🤣

Sign up here for ONLINE: https://momence.com/The-Real-Body-Movement/International-Pilates-Day---Fundraiser-Mat-Class/134403220?skipPreview=true

FYI:

• I normally teach and give personal corrections but instead I will be demonstrating the class from my mat.

• This means I won’t be wandering through the mats in the studio or staring at the teeny boxes on the Zoom screen being persnickety about your form. Maybe this appeals to you? Maybe you’ll relish the anonymity and see this as a benefit?

  ---

Thanks for reading all the way down - I hope I see you in class on Saturday May 2nd, either at the studio or online. And remember if that doesn’t work out you can still donate and grab the replay.

xBec🤎

Questions or comments? Hit me up

P.S. Booking links again:

At the Gym: https://momence.com/The-Real-Body-Movement/International-Pilates-Day---Fundraiser-Mat-Class/134402787?skipPreview=true

Online for live-stream or replay: https://momence.com/The-Real-Body-Movement/International-Pilates-Day---Fundraiser-Mat-Class/134403220?skipPreview=true

social photo by Melina Kiefer on Unsplash

As always I’m very excited about my podcast guest. Today’s episode features my friend, Natalie Collie, who is a lecturer at the University of Queensland in The School of Communication & Arts. Yes, she’s a Dr.🤓

Nat’s remit is to teach writing to students from varying disciplines whose future jobs will require them knowing how to write. (maybe she could help me edit that very awkward sentence?) Her approach is informed by a personal and academic interest in creativity and storytelling and she’s helped hundreds of students develop a regular writing practice.

Let’s just say she knows her s**t and I think you’ll really enjoy our conversation.

📝Key Takeaways

🧩 Creativity is Recombination, Not Invention
Nat sees creativity as collaging, quilting, and cobbling ideas together. It’s less about being completely original and more about transforming what already exists into something new.

🎈 Playful, Low Stakes Creativity Unlocks Confidence
After her own experience with writer’s block, Nat teaches with empathy. Divergent thinking comes first and keeps us in flow. The critical voice is still important but she has to wait for her turn to show up.

🌏 Storytelling Builds Connection and Community
Embodied creative practices help us orient ourselves to place. Nat’s research shows storytelling can strengthen regional communities and keep them vibrant.

🎓 Teaching Creativity in a Changing World is Complex
Post-Covid learning shifts, AI, student stressors, and neurodiversity have all reshaped education. Nat finds creative ways to teach and assess writing while keeping it fair and authentic.

🧒 Creativity Reconnects Us to Our Inner Child
Sharing projects with her kids and embracing her neuro-spicy brain has helped Nat rediscover playful curiosity and move beyond creative blocks.

🌱 Baby Steps are a Radical Creative Act
Low pressure experimentation, forgiving beginner mistakes, making things just for fun, and giving yourself heaps of time are powerful ways to nurture a creative practice.

✨ We’re Wired for Creativity
Life fulfilment comes from following what excites us and one clue is remembering what made us lose track of time as kids.

🔗Episode Links

Nat’s official bio: https://communication-arts.uq.edu.au/profile/344/natalie-collie

Research on flow state in dancers: https://pearl.plymouth.ac.uk/psy-research/358/

Research on embodiment & time: https://www.tandfonline.com/doi/abs/10.1207/S15326934CRJ1402_9

The Artist’s Way: https://juliacameronlive.com/book/the-artists-way-a-spiritual-path-to-higher-creativity/

Father of Flow, Mihaly Csikszentmihalyi’s Ted Talk: "What makes a life worth living?” https://www.ted.com/talks/mihaly_csikszentmihalyi_flow_the_secret_to_happiness

The Vibrancy Society: https://thevibrancysociety.com

I hope you find the time for some low stakes creativity this week and don’t forget to share, rate, follow, or

Leave a comment

xBec🤎

My brother-in-law Kirk sat down with me the end of last year for a discussion on his passion for photography and how revisiting his journal helped him process my sister Pippa’s death, and that even if he doesn’t understand it, why he feels compelled to turn it into a book.

📝Show Notes & Key Takeaways

📷 Creativity Can Begin Quietly:
While Kirk didn’t see himself as creative growing up, in retrospect he realises he was subtly exposed to it through his dad’s photography.

🌏 Passion Sometimes Grows Over Time:
Even though Kirk picked up a camera in high school it wasn’t until an overseas trip as an adult that documenting life evolved into capturing emotion and a deeper desire to tell stories through images.

🎯 Photography Blends Art, Technical Skill, and Sometimes a Whole Heap of Patience:

According to Kirk this involves:

• multiple scouting trips & vantage points for optimal composition and lighting (sometimes months in advance)

• the technical nuts and bolts of camera settings

• the push and pull available in post-processing to shape emotion and meaning

🔁 Creativity is a Lifelong Compulsion:
One of the things Kirk enjoys about photography is that it’s a never ending learning process, it has no finish line. The urge to capture a scene - he sees something and has to shoot it - is ongoing and deeply personal.

🛠️ Creativity Can Help You Temporarily Keep a Lid on Grief:
During Pippa’s illness, cabinetmaking provided structure, distraction, and calm. Journaling became a safe place to process overwhelming emotions. That journal is now evolving into a book.

🌄 Nature as Solace and Inspiration:
Time outdoors clears Kirk’s mind, grounds him emotionally, and connects him deeply to himself. It also shapes his photographic vision with respect for the natural world.

🔥 Creativity Projects Won’t be Quieted Until Expressed:
For Kirk, his creative projects come from an undeniable compulsion to get them out into the world. It doesn’t matter how ephemeral or if anybody but you likes it, the value lies in giving your inner voice form.

🔗Links:

Find Kirk: https://www.instagram.com/kirkmphoto?igsh=MTcxc3h6MG5rYTdh / https://www.kirkmarshallphotography.com/color-landscapes#img-2606-hdr-ps-700-3712

Andy Goldsworthy’s ephemeral art: https://andygoldsworthystudio.com/archive/

Podcast Ep Book Review Elizabeth Gilbert’s big Magic: https://www.thevibrancysociety.com/p/s1-e2-big-magic-the-first-book-review?r=udx6p

Find it in Apple Podcasts: ttps://podcasts.apple.com/au/podcast/exploring-creativity-threads-bones/id1776771078?i=1000686874111

Find it on Spotify: https://open.spotify.com/episode/3nMDxkHiHywywTd4UM5MW7?si=55LQvvUqTkucA6oU2uFQbw

Find Me: https://www.thevibrancysociety.com/

*Cover photo by Kirk Marshall*

From Kirk:

The Travertine Leaf images were taken in Pamukkale, Turkey. (Pippa and I were there in April, 2012.) The area has a number of springs that are laden with dissolved calcium carbonate (limestone) which precipitates out of the water upon expulsion to the surface. The Orig file is the image straight out of the camera. The subject of the image is obviously the mineral encrusted leaf, which I tried to emphasize with the editing of the image in the Edit file.

The one titled Pipes and Bins is the one I discussed during the session. I shot it just outside of Royal City, Washington.

*update, April, ‘26* Here are some of the photos from Kirk and Bart’s trip to the desert. Enjoy!!

Here’s the plea😉

If you like this episode then please like, share, rate, or review.

Thanks heaps,

xBec🤎

I filmed this sequence to send it as a resource for a new client but I wanted to share it with you since it’s one of my faves.

I use it to alleviate low back & hip tightness and shoulder rounded forwardness.

It gets everything around the hips, opens up the chest and can be quite meditative once you connect your breath.

Practice it and let me know what you think

Leave a comment

Welcome to April!

I’m sure I’m not the only one who’ll opine that the year is flying by…

So, how’s 2026 treating you so far?

Me? Some things in my life are fab and some leave a little to be desired, but what would life be without some contrast, right?

Let’s dispense with the main womp womp, sad trombone, less than fab thingy:

I Procrastinate Like a Mother Flipper

Projects! I have so many projects to finish.

• How about putting even one more piece into the 1/3 finished jigsaw puzzle hidden under a towel on my dining room table that’s been there since Christmas? Yeah, that’d be good.

• How about finishing up the videos and sending them in to test out for a movement course I did the first weekend of November last year?? Ummm, isn’t that deadline coming up soon?

• How about whacking down the tree limb that’s crowding the frangipani tree with the amazingly deep pink flowers I spy from my home-based Schtudio each and every day??? C’mon, that tree is screaming out for some help.

Nope, those things, plus - ahem - many more, are still awaiting…

I do get spurts of motivation to tackle my to-do list but it never lasts so, womp, womp, womp.

But!

My Plan to Amend & Change

April, with its themes of renewal and resurrection allows me a sense of optimism and I can feel the inertia ready to slip away.

In Australia we have a lovely long weekend for Easter because both Good Friday and Easter Monday are national holidays. I know I’ll have time to tackle at least some of my excitedly-started but rarely-completed-in-a-rational-amount-of-time projects.

Yay, Me!

My Pillars of Health are: Movement, Relationships & Community, Sleep, Nutrition, Mindfulness, Creativity, and One’s Environment (macro & micro)

FAB THINGS

Which of my Pillars Of Health have I been focusing on lately? What fab, high vibing things have been in my life so far this year and how am I carrying them forward into April?

Movement & Mindfulness

It gives me great pleasure to go upside down and I’ve been working on my hand-standing ability for a hot minute, I even take a hand balancing class at my gym every week.

Two years ago I had the goal of holding a 30 second handstand and I’m pleased to announce that I’m halfway there. Yep, you read that right, mission NOT accomplished. Do I mind? Not really, because I held a handstand for 15 seconds!

It felt like I was upside down forever and it felt so great!

The early class (6:15AM) every Saturday is my favourite (it’d have to be to get me up and to the gym at that hour every week). Not only do I get uninterrupted hand stand practice, the class has a pretty relaxed vibe and the mostly same group of crazies show up every week so it’s pretty social.

I think this class reminds me that while it’s great to have a goal, if you’re not enjoying the process of working towards it, once you’re able to tick it off your list the achievement will feel a bit hollow.

I went to class in March and I will continue into April and beyond. I have faith with practice and encouragement I’ll get my 30 second hold (even if it takes me another two + years).

Relationships & Community

Oh my heck, last week I was so social.

Over a five day span:

An old friend came to stay for two nights and there had been some (major) changes in her life that I wasn’t aware of so there were a lot of deep conversations. Then the hubby and I spent some hours with our neighbours who’d lost their fur baby the week before (lots of tears). That same evening another friend visiting from out of town came to dinner. The next morning I went down to Brisbane with three friends and we went to the ballet.

As an ex-professional dancer sometimes when I see a dance performance I am underwhelmed and/or too critical. Not in this instance, holy hell, the company and the choreography were both amazing. Messa da Requiem is a large scale work with 170 singers and dancers moving on stage. It was a powerful work and I’m still thinking about it.

After the ballet I said goodbye to my Ballet Babes and connected with one of my dearest friends who lives in Brissie. We had a blast.

The next morning the hubby drove down to the big city, LOL, and we had lunch with an old Queensland friend who now lives in Western Australia. We hadn’t seen him since his wife had died about 18 months ago and it was heartwarming to see how well he’s doing.

Did I feel exhausted by all of the connecting and catching up with friends? For the introverted me surprisingly not - it rejuvenated me.

While I was squizzing around the internet I stumbled upon some research that mentioned “Tend and Befriend”.1 This term is applied to the way women negotiate relationships and support each other and that is what I witnessed over those five days in full force.

During April I won’t be quite so social but I’ll still lean into staying in touch with friends far and wide. Plus mid-month I’m co-hosting a full day retreat so will be Tending and Befriending my heart out.

And the Final Four Pillars of Health?

Creativity

See Christmas jigsaw puzzle above - I vow to put in a piece or two or all, maybe I’ll even finish it this month!

Sleep

Are you always working on your sleep hygiene? Me too. In April I’ll keep tidying up my nighttime 3-2-1 routine (which I learned from Brendan Burchard)

1. Three hours before bed no food

2. Two hours before bed no work

3. One hour before bed no screens

Nutrition

This one might be a bit wonky since, EASTER! I will have some chocolate but will make sure the quality’s as high as I can afford (have you seen the prices lately??) And I will make some yummy, probably more indulgent food than I normally would.

I’ll enjoy it immensely.

Environment

Micro: I’ve been reading a bit about plastic lately so the plan is to slowly replace all the tupperware type plastic containers that we store our leftovers in with glass. I also spend most of my days in workout tights (and have since I was a kid) so I feel a rabbit hole dive coming on about that, stay tuned or, if you’ve already rabbit holed on that particular topic flick me some info.

Macro: Ummm, I think I’ll just mow the ‘flat’ yard on our property which sometimes takes me two full days!

Alrighty, I think that’s about enough from me but I hope to check in with you in a couple of weeks but…

DON’T FORGET

If you want to take advantage of the free Pilates class that features Joseph Pilates’ original 34 exercises the code is MM26THANKS

If you want 66% of another class in my On Demand Library the code is EXPLOREMAT.

On Demand Library 👈Here

Class rentals last 7 days / codes expire April 18th

Thanks for reading! Happy April!

xBec🤎

Here’s the final time in 2026 that I will type: “March is the month the world-wide Pilates community celebrates Joseph Pilates’ original 34 Matwork exercises”🤭

My Confession and a 🎁 For YOU

Every year when we get to the end of March I solemnly vow to work on the Mat exercises I still struggle with (Leg Pull I’m looking at you -arggghhhh).

How about you? Have any of JP’s original 34 that I’ve featured over the past month whet your appetite for further exploration? Have you checked out any of the exercise deep dives?

If the answer is yes to further exploration then I have two gifts for you:

1. For the Full Shebang, a FREE Mat class featuring all 34 original exercises (+2), please use code MM26THANKS👉 HERE

2. If that feels like it might be a bit too intense for you then please use code EXPLOREMAT for 66% of any of the five other Mat classes I have over in my video on demand library👇

Mat: Classical Beginning

Mat: Classical Intermediate

Mat: Front To Back / Back To Front

Mat: Twisty Time

Mat: Spider Free

Once you “buy” the class you’ll have access to it for seven days. The codes expire on April 18th so you’ll have plenty of time to use one or both of them.

And now on with the show…

The final seven days:

In Joseph Pilates original Mat order #27 is Kneeling Side Leg Kicks and #34 is the Pilates Push Up. (remember that the days don’t always line up with the dates). In between those two we have some bangers

Deep Dive Posts (with video tutorials):

March 25th, Kneeling Side Leg Kicks / Side Kick Kneeling*

March 26th, Side Bend

March 27th, Boomerang

March 28th, Seal & Crab

turns out I have no deep dive for Crab - it was towards the end of my list and then I tore my meniscus and it’s not possible for me to do yet😭

March 29th, Rocking

March 30th, Control Balance

March 31st, Push Up

*Different name for the same exercise: From Joseph Pilates’ Return To Life, vs. what it was called in my training program

Reminders!!

Just tuning into March MATness? Catch up on the rest of the month:

Previous weeks featuring days 1-3, 4-10, 11-17, and 18-24

Most Deep Dive posts include a video tutorial at the very bottom but after March 31 they will behind a paywall.

Want full access in the future? Update to paid here:

Subscribe now

Happy Moving, Breathing, & Upping Your Vibe

xBec🤎

P.S. A Retreat at my Schtudio!

Yes, I’m still rabbiting on about March MATness, I can’t help it, I’m a Pilates Nerd🤓

March is the month the worldwide Pilates community celebrates Joseph Pilates’ mat exercises. Over the 31 days of the month we explore his original 34 exercises in a campaign called March MATness.

Catch up on days One thru Three, Four thru Ten and Eleven thru Seventeen.

The next seven days:

Day 18 is Spine Twist. Day 19, Jackknife. Day 20, Side Leg Kicks. Day 21, Teaser (my fave!!). Day 22, Hip Circles. Day 23, Swimming. Annnnd Day 24, Leg Pulls, Front & Back (our second twofer day).

As we get closer to the end of the month a lot of the exercises dip into the more Int/Adv - Adv range so please take care - of course challenge yourself but pay attention to how your body is feeling.

Want to join me in my Pilates nerdiness? The exercise deep dives are linked below (join me in the deep end). Most posts include a video tutorial at the very bottom. (at the end of the month they will behind a paywall for paying subscribers)

Days eighteen through twenty four:

March 18th, Spine Twist

March 19th, Jackknife

March 20th, Side Leg Kicks / Single Kick*

March 21st, Teaser

March 22nd, Hip Circles / Hip Twist*

March 23rd, Swimming

March 24th, Leg Pull Front & Leg Pull, aka Leg Pull Back

(the second post from a year earlier is only on Leg Pull Front and has no video tute)

*Different name for the same exercise: From Joseph Pilates’ Return To Life, vs. what it was called in my training program

I love reading your comments and thoughts about these seminal Pilates exercises. Let me know what you think

Leave a comment

Have a wonderful week

xBec🤎

P.S. A Retreat at my Schtudio! We’re halfway sold out and 10% earlybird savings with code RETREAT10 expires tomorrow March 19th

Just in case it slipped your mind, March is the month the worldwide Pilates community celebrates Joseph Pilates’ mat exercises. Over the 31 days of the month we explore his original 34 exercises in a campaign called March MATness.

If you missed them days One thru Three and days Four thru Ten are here.

Let’s get down to this week’s exercises

Day 11 is Saw and Day 17 is Shoulder Bridge but what beauties do we have in-between?

You’re not crazy, there are eight exercises shown above because this week we have our first two-exercises-on-one-day day which is the 16th featuring Scissors & Bicycle.

Scroll down for the links to the exercise deep dives and remember, dip in and out depending on your level as well as how your body is feeling. There are video tutorials at the bottom of the posts (at the end of the month they will behind a paywall for paying subscribers).

Days eleven through seventeen:

March 11th, Saw

March 12th, Swan Dive

(Swan Dive vs. Swan? The exercise that most of us do in a Mat class is technically a regression)

March 13th, One Leg Kick / Single Leg Kick*

March 14th, Neck Pull

March 15th, Double Leg Kick

March 16th, Scissors / Bicycle

(two separate exercises but one video because Bicycle is pretty much an extension of Scissors)

March 17th, Shoulder Bridge

*Different name for the same exercise: From Joseph Pilates’ Return To Life, vs. what it was called in my training program

Questions on any of these or on previous day’s exercises? Hit me up by replying to this email or sending me a message

As always, breathe and move and be so vibrant your toes sparkle!✨🦶

xBec🤎

P.S. A Retreat at my Schtudio! Earlybird savings with code RETREAT10 good thru March 19th

Are you a Pilates fan?

Whether you are or not I hope you’re moving your body in a way that brings you joyful pleasure. Are you dancing? running? weight lifting? surfing? walking? jump roping? bouldering? Whatever it is, I’d love to know

Leave a comment

As you know I love Pilates so please indulge me as I continue my celebration of March MATness, the Pilates world’s celebration of Joseph H. Pilates’ original 34 Mat exercises.

Each day of the month we highlight one (or two) exercises and I have written deep dives on most of them. Rather than clog up your inbox every day, I’ve gathered a week’s worth of links for you. Dip in and out as you see fit. There are video tutorials at the bottom of the posts but at the end of the month they will behind a paywall for paying subscribers.

Without further ado, here are days four through ten:

March 4th, One Leg Circle / Single Leg Circle*

March 5th, Rolling Back / Rolling Like A Ball*

March 6th & 7th, One / Single Leg Stretch & Double Leg Stretch*

(Scissors is included in this post)

March 8th, Spine Stretch

March 9th, Rocker With Open Legs / Open Leg Rocker*

March 10th, Corkscrew

*Different names for the same exercise: From Joseph Pilates’ Return To Life, vs. what it was called in my training program

Remember, if you have any questions regarding the Mat exercises please don’t hesitate to ask, I’d love to be your Pilates resource!

Be Well! Be Vibrant!

xBec🤎

P.S. missed days one-three?

If you didn’t know, the month of March is when the Pilates world brings attention to Joseph Pilates’ original 34 Mat exercises. It’s called March MATness.

Because of the nature of the Ever Expanding Pilates (but is it really Pilates?) Universe a lot of people are unaware of two things:

1. Pilates is named after the man that created it (he called it Contrology)

2. That man, Joseph H. Pilates, created a specific order for the Matwork starting with The Hundred and ending with the Pilates Push Up

Every year I celebrate March MATness in a slightly different way

When I was active on social media I would post the exercise of the day, trying to come up with ever more creative ways of exploring the exercises.

• different props

• different pieces of equipment

• different locations

• different model(s)💀

Some years the exercise would be explained in great detail, some years I’d just whack up the name but always, always, always, the hashtags - hashtags up the wazoo😅

Last year, my first on Substack, I switched it up yet again and sent daily emails with the pertinent exercise. (If that sounds painfully too much, it was an ‘opt in’ situation so only those that wanted the daily bombardment received it😉)

So what am I doing this year?

Well, a combo of old and new and here’s the plan:

The Old: Over the years through my blog/newsletter I’ve written deep dive, long form posts on pretty much all 34 original Mat exercises. The posts include the What, Why, and How of the exercise plus a video tutorial.

The New: This month I thought I’d do a round-up of those but in a weekly format. Once a week you’ll receive an email with a link to the exercise of the day deep dive plus the links for the next six days.

My usual posting day is Wednesday but since the month begins on a Sunday, today on March 1st, I’m sharing days one through three.

Transparency alert, once March MATness is over the majority of the deep dive exercise post will remain free but the video tutorials go behind a paywall.

I hope these posts not only enhance your understanding of the beauty, flow, and intelligence of the original Pilates Matwork but also your personal Pilates practice. 🙏Let me know how you go

Leave a comment

March 1st: THE HUNDRED

March 2nd: ROLL UP

March 3rd: ROLLOVER

Enjoy,

xBec🤎

P.S. 34 exercises in 31 days? If you’re scratching your head at the maths never fear, there will be a few days showcasing two closely related exercises.

P.P.S. For the Pilates Nerds, here’s another post that delves into the history of March MATness

I used to film silly versions of Pilates exercises done on whatever hotel/motel/airbnb bed I happened to be in so I thought I’d capture a quick one for you from my trip here in Perth. I’m doing my best Open Leg Rocker for you and originally I thought it would be easy because of the firmness of the mattress but oh, oh, oh, how wrong I was.

That mattress was squooshy so rolling back up was a challenge but it let me physically re-experience an image I often share with my clients:

imagine you’re sitting on the edge of a cliff, really curious about what’s a the bottom of the precipice but not wanting to fall off - how would you not fall off by deepening into the shape of the exercise?

Why not give it a whirl (with or without the corner of a bed challenge)?

So, yes, I’ve been on vacation in Perth for a few days with friends and family and it’s been lovely.

Besides the I’m-not-at-home-so-I’m-forced-to-relax-vibe, how have I been upping my energetic vibe?

Here’s how in some easy peasy ways:

• yummy food (& a wee bit of local wine)

• seeing the WA Ballet outdoors

• wading in the ocean waves at City Beach

• no pressure art time whipping up a collage

• walking in King’s Park (one of the largest inner city parks in the world)

Still to come:

• museums

• Rottnest Island (home of the Quokka)

• more beach time

• dinner at the WA restaurant of the year

While I’ve been on the other side of the country I’ve also been doing a bit of work. I’ve been planning a retreat at the Dragonfly Schtudio for mid April which is a repeat of my 💗2 Nats & A Bec Full Day Retreat from the end of last year. The day includes movement, sound healing, breathwork, creative writing, and nourishing food and community.

All the details are HERE and It’s live to book, 10% earlybird savings using code RETREAT10 by mid March - hope to see you there!

Talk to you soon,

xBec🤎

I wanted to acknowledge that even though this Saturday seems to be all about partnering up with a specific sweetheart and eating chocolate, really the number one recipient of your love should be You, Yourself, and YOU!

For your Feb Vibrancy Booster Bites I wanted to share two things that can up your self-love quotient.

1. Self-Touch: see video above👆

   Whether it be a hug, a handshake, or something a bit more intimate, pleasant social-touch is good for us. It increases our sense of well being because of the release of oxytocin and as we all know oxytocin is commonly called the love, or even, the cuddle hormone. But, guess what, a study undertaken during the covid pandemic, which in case you forgot meant for a lot of people social touch was not sanctioned or even available, showed that Self-Touch could also release oxytocin. Self soothing through stroking, touch, or warm temperature on our skin is good for our well being. And awesome news - it’s available to us at all times!

2. Eye Soak + Meditation: multi-tasking in a good way🤞

   I have terrible allergies, I’m pretty much allergic to all things: dust, pollen, mould, horses, dogs, and cats - everything but food. My allergies gift me with beautiful dark circles 24/7. While I realise these are of my own making (did I mention that I live with both a dog, a cat, and with the windows wide open so it’s always dusty?) I’ve found a way to minimise my poochy under eyes which *bonus* also feels incredible.

   My old optometrist recommended that I soak my eyeballs with a heated-in-the-microwave-eye-mask as a way to support my dried out allergy afflicted eyeballs. I did this religiously for a while and then like a lot of my habits, it fell by the wayside.

   But now! First thing in the morning, I lie on the couch and place a (linseed filled) eye pillow over my peepers after “Goldilocking” it in the microwave (you know, not too hot, not too cold - in my machine it’s 45 seconds). Simultaneously I listen to a short, 5-10 minute meditation.

   I can’t tell you how much I look forward to starting my day, it’s cozy and warm, my eyes and dark circles love it, and as one of my mentors says, “before the world gets me, I get me”.

   ---

Happy Feb💖 I hope you show yourself some self-love not just this weekend, not just this month, but every damn day!

Catch you next time,

xBec

*no, not venereal disease - Valentines Day!

What drives you to be creative?

In the case of my guest and friend, Tracey Fischer, some of its FOMO. Basically it kills her to feel like she’s missing out on any creative adventure; she just wants to be EVERYWHERE experiencing ALL THE THINGS. In this episode of Threads and Bone: exploring creativity, I sit down with this creative force, and intuitive explorer for a deep, meandering, and soul enriching conversation about creativity not only as a way of life but the only way to exist.

From modern dance and Butoh, to sculpting, hairdressing, architectural design, world travel, and aquatic bodywork, Tracey’s path defies linear definition. Together, we reminisce and explore what it means to create without editing, to trust intuition before technique, and to let creativity serve as a direct path back to spirit.

This episode is an invitation to rethink creativity, not as a product, but as a practice of listening, surrendering, and allowing something greater to move through you. Expect stories of sculpting faces that seem to arrive from elsewhere, dancing as meditation, water as healer, and the courage to keep reinventing yourself at any age.

📝Show Notes & Key Takeaways

💨 Creativity Begins With Surrender:
When engaged in any creative pursuit Tracey learned that the first attempt must be completely freeform. Begin with no judgment, no perfection, no brain because trying to refine too early will block the creative flow.

🧭 Movement As A Path To Spirit:
Dance and movement have been Tracey’s lifelong portal to spirit, healing, and self-understanding. Even as her mediums shift, movement remains central to how she processes and creates. Creativity then becomes a cyclical relationship between movement, stillness, and inspiration.

🌍 Curiosity Is A Compass, aka FOMO:
Travel, sculpting, artist residencies, diving, sailing, tango, and design, the girl is curious about (and good at) it all! Tracey follows fascination wherever it leads because for her, creativity thrives on trusting her intuition, saying “yes” before certainty arrives.

👁️ Art Can Arrive Through You, Not From You:
Some sculptures felt less “made” and more received. Tracey describes continuing until “someone is staring back,” blurring the line between artist, channel, and witness. She speaks of embodied knowledge and trusts that the body knows shape, form, and truth without conscious thought.

🌊 Water As Collaborator And Healer:
Tracey’s current love and work centres on aquatic bodywork, blending dance, stillness, and somatic healing. She emphasises that the water is the primary healer and she is a guide. She feels honoured creating a safe container where the body can unwind, remember, and resolve on its own terms.

🌀 Reinvention Doesn’t Expire:
Tracey’s continuing story challenges the idea that bold change belongs only to the young.

🎙️Episode Links

✨For a glimpse into Tracey’s evolving work with water, body-based healing, and intuitive practice connect with her on Instagram: https://www.instagram.com/waterbodyandstone?igsh=MW9laGk5ZWxrNGV3aw==

✨More information on WATSU and Tracey’s Practitioner Profile

✨The bastard child: Aguahara

✨An interesting study on Sufi Dancing

✨Info on Butoh

✨Where you can find me chatting about how to live a more vibrant life! https://www.thevibrancysociety.com/

✨I tried to find the podcast that Tracey referenced but do you know how many shows are called The Breakdown? A tonne and none of them lined up with what the heck she was talking about.

Enjoy the listen,

🤎xBec

episode cover photo by Yoann Boyer on Unsplash

I’m always on the fence around this time of year. Should I check in with you just as the clock strikes midnight on New Year’s Eve or wait until your life has settled back into some semblance of routine mid to late Jan? Well the answer is somewhere in between because after a lovely two week break I’m back working (but at a deliciously slower pace) and ready to dip my toes into the energy of a New Year…

I’ve long since given up making New Year’s Resolutions but the demarcation of the New Year does provide a ritual for renewal, don’t you think?

Okay, maybe these things aren’t actually Revelations (hehehe) but I’m hoping they’re small enough and easy enough to incorporate into your life versus just adding to your Coulda’, Shoulda’, Woulda’ pile of resolutions.

As my boss/friend/coach Fiona says, LFG

1. The short Movement Reset video at the top of the post. If you find you’re already back to a more sedentary existence than desired or even feel just a tad sluggish, here’s an easy peasy way to get a bit of movement and blood flow back into your gorgeous self. It will take at the max two minutes and I know you’ll feel brighter.

2. Do you find or designate a Word For The Year? Usually I either blow it off or *ahem* forget, but for 2026 I wanted to remind myself that I can craft the year of my choosing (or at least nudge it in a low key way). Spend literally five minutes journaling on how you want to FEEL this year not what you want to do, and see what pops up - don’t overthink it. I actually picked two words, because, why not? They are: Anchored & Uplift (which might seem complete opposites but for me soothe my every-day-I-wake-up-and-feel-something-different vibes, aka don’t-pin-me-down-into-a-decision-that-I-have-to-100%-commit-to vibes). Once you’ve found your word or words put it/them up on a sticky note somewhere at eye level. Just make sure every month-ish to move the note to a new spot so it doesn’t become unseen in its familiarity.

3. Give Someone A Compliment but the caveats are a. don’t be weird about it and b. you must believe what you’re telling them. So, will it be the supermarket checker who does a fantastic job packing your items? Is it the stranger whose earrings you just adore? Yes, you might feel super awkward at first but you’ll be giving your complimentee the gift of feeling seen. I mean I still get the warm fuzzies from a decade ago when a woman at the grocery store told me she loved my hair!

4. Make yourself a Protein Filled Salad for lunch, trust me it will make you feel virtuous!! Over my greens my go-tos are: black beans, hi-protein/low fat cottage cheese, tomato, avocado, and feta cheese. Yes, I know - double cheese! I top it off with a swirl of olive oil and some kind of vinegar, s&p, and cumin - yummy for me, but you do you!

5. Last but not least Be Silly. Find a new Dad Joke to tell, dance around your living room, or even wear your underwear on your head. I’m sure you can think of something to do in the privacy of your own home, (either alone or with someone who radically accepts you) to up your silliness quotient.

Alrighty, there you have it - your Vibrancy Bites for the month. Is there one you just can’t wait to do? Let me know…

Leave a comment

Thanks for being here and I’ll catch you next time,

xBec

P.S. I did do a post right at the beginning of the year, actually on New Year’s Day, but it was a couple of podcast episodes. It’s a book review in two parts, if you missed them here you go:

P.P.S. You might have noticed that I’ve finally turned on the “upgrade to paid” option for my Substack. I’m sure you won’t be surprised to know it’s a work in progress, aka, take an action and then figure it out on the fly.

Just a reminder that there are two episodes on the one book because the original, rough recording of the full episode was close to two hours! While I managed to whittle it down to an hour and eighteen minutes, Garage Band told me it was more than the maximum allowable length for a “song”.

📝Notes on this Episode

We’re looking at the last four habits that will help us to unlock our full creative potential which are:

• boosting our brainwave states & mind-mapping

• self-care & nourishing the soul

• being a maverick

• future gazing.

Each Chapter/Habit has many journaling prompts as well as other creative exercises. I did most but not all and share my reflections.

🧠 Habit 4 - Boosting Brainwave States & Mind-Mapping

This chapter explores how creativity isn’t just inspiration but is also neurological. Susie looks at all five brainwave states (delta, theta, alpha, beta, gamma), at how they affect us, and how we can shift states to access deeper creativity.

She introduces Mind Mapping as a non-linear, visual thinking tool that mirrors how the brain actually works. Mind Mapping helps to connect ideas and expands how we see creative endeavours. We can find possibilities instead of limitations.

🌿 Habit 5 - Self-Care & Nourishing the Soul

This chapter reframes self-care as a creative responsibility, not an indulgence. When we’re depleted, whether it be emotionally, physically, or spiritually, our imagination narrows; when we’re nourished, it expands. Susie’s reading from my Pillars of Health playbook, mentioning many of the same things I do for replenishment: good sleep, good food, good relationships, juicy movement, etc. etc.

🧨 Habit 6 - Be a Maverick

This chapter is about courage and not being afraid to shake things up. Susie invites readers to question norms, challenge expectations, and trust their inner authority even if it means standing apart. Staying curious and embracing our authenticity will help us find our creativity.

🔮 Habit 7: Future-Gazing

The final habit focuses on creativity as a future-shaping tool. In our exceedingly fast paced world and especially with the advent of AI, Susie encourages us to consciously incorporate creativity into our lives, projects, and identities. As we move into the future our humanity and creativity is what separates us from machines.

🔗Links

Susie Pearl’s website with book information: https://www.susiepearl.com/books/the-art-of-creativity/

More of Me, your host, Bec Forde: https://www.thevibrancysociety.com/

The book review on The Art of Creativity, 7 Powerful Habits to Unlock Your Full Potential, by Susie Pearl is broken into two episodes. This first episode looks at the first three habits.

Why?

I took sooooooo many notes that the original, rough recording of the full episode was close to two hours! I managed to whittle it down to an hour and eighteen minutes, yay! But, I edit in Garage Band and evidently there’s a maximum allowable length for a “song” and the episode length was too long, boo!

📝Notes on this Episode

We’re looking at the first three habits that will help us to unlock our full creative potential which are facing our fears, journaling our inner world, and 🤞mastering mindful presence.

Each Chapter has a lot of journaling exercises as well as other creative ways to uncover a different way forward. I share some of my answers and reflections.

🧠 Habit 1 - Fears and Blocks and How to Overcome Them

It should be no surprise that fears and internal blocks are universal and not just for those we think of as artists. Susie guides us to identify what holds us back from creative expression encouraging us to meet them with curiosity and gentle awareness. The exercises here are about recognising the stories we tell ourselves that keep us small, and gently shifting our mindset toward possibility instead of limitation.

✍️ Habit 2 - Journaling

Susie feels journaling is a hugely important habit for clarity. Journaling allows us to find the emotions and creative impulses that often remain hidden in the subconscious. Throughout this chapter, journaling is presented as a creative outlet and diagnostic tool, helping us to have a conversation with “the self”.

🧘 Habit 3 - Meditation and Breathing

Creativity flourishes when the mind is calm and present. This chapter invites readers to explore the power of simple meditation, paying particular attention to the breath, as a portal to creative flow. Susie uses meditation to anchor into her body and breath before creating.

🔗Links

Susie Pearl’s website with book information: https://www.susiepearl.com/books/the-art-of-creativity/

Book about Eleanor (& Franklin) Roosevelt, No Ordinary Time, by Doris Kearns Goodwin

More of Me, your host, Bec Forde: https://www.thevibrancysociety.com/

What does your joyous and playful end of year holiday look like? Mine includes, watching White Christmas (featuring my man Danny Kaye) with my kiddo. I’m in Queensland and they’re in Western Australia so we’re rarely together for Chrissie but this is our long standing tradition. I suppose you could call it a simulcast? We try to hit play at exactly the same time while we’re tuned in to each other via Facetime or Zoom and staying synched is part of the fun.

I also always have jigsaw puzzle going on the dining room table and on Christmas day eat my favourite - and undeniably one of the world’s most disgusting - junk foods, a small bag of Nacho Cheese Flavoured Doritos. Over my days off I’ll also read a couple of quick moving detective novels, talk to my sisters via Zoom while all my extended family comes and says “hi”, and be largely lazy, lazy, lazy.

What about you? I’d love to hear something that you save for only the holiday season🤔

Leave a comment

One of my favourite Christmas carols is Julie Andrew’s version of Joy To The World. It starts out with some bells and horns, then a choir joins in before she launches into the song with that amazing voice. That’s how I aim to start my Christmas morning every single year!

Another carol I love is The 12 Days of Christmas you know the one, with the partridge, the pear tree, and the lords a leaping? It’s the inspiration for today’s post; here is my truncated version for you:

🎶 On the first day of Christmas my true love gave to me - a movement flow that’s holiday inspired (did you sing it in your head?)

The video’s at the top of the page and I’ve donned my Cindy Lou Who hat even though it’s a bit toasty to wear in our QLD summer.

Cookie sheets? Baking trays? Whatever you call them I call them a PROP and I’m using them in two exercises to engage and mobilise your shoulders. Who knows your Neck Pull might even improve with their help.

🎶 On the second day of Christmas my true love gave to me - two podcast ep reccs, and a movement flow that’s holiday inspired (fyi you have to sing “ep reccs” pretty quickly for it to fit the tune)

I’m on to my second season of Exploring Creativity, Threads & Bones, but if you’ve got some free time over the holiday here are two episodes from season one that you’ll really enjoy:

• Some of my episodes are book reviews and Elizabeth Gilbert’s Big Magic was one of my Biggest Inspirations to even begin the podcast:

AND

• For most of us holidays are the time we try to Come Together in Community (although events in the world would have you believe otherwise). In light of that here’s one of my favourite interviews. Choreographers Liesel Zink’s whole creative process is based in Community and I find her so inspiring:

🎶 On the third day of Christmas my true love gave to me three favourite blog posts, two podcast eps, and a movement flow that’s holiday inspired

Christmas food coma? Here are three easy reads from the blog:

• I posted about the necessity for grip strength on my old blog site sometime in 2024 but it’s been sitting in my draft folder on Substack for a year (don’t ask me why, I have no answer). Today’s post was the motivation I needed to actually hit publish on that post. There are many, many, health benefits linked to good grip strength. Enjoy the read and the photo of me hanging out on my hills hoist:

• My second recc is a brief history of Joseph Pilates. Sometimes I wonder what the dude named Joseph Hubertus Pilates would feel about how popular his method has become nowadays. How would he feel about its evolution?

• And then this one: There’s something about loving the space we inhabit and feeling at home in it especially at this time of year:

So that’s it, my final Vibrancy Society blog post for 2025. Never fear, I’ll be back next year with more musings and ideas on how to live a High Vibe Life but until then I‘m wishing you and yours a very happy holiday season. I hope you spend time with people that you love and that love you.

Lift yourself up by doing things that bring you joy.

Until next year!

xBec🤎

P.S. If you missed it or want a reminder, here’s last year’s Silly Holiday Video:

Seriously, get a Grip would you?

No, I mean literally - get a grip!

Let me explain why it sounds like I'm berating you…

You know I love Pilates, right?

I think Every Body can do Pilates (but don’t think Everybody should do Pilates because remember, you have to do what floats your boat).

Do I think that Pilates is the be all and the end all?

Well, mostly yes, but for suresies it’s a very good method of movement based exercise that:

• emphasises skeletal alignment

• does not let you rely on your strengths

• offers you the ability to heighten your interoception, and

• according to creator Joseph Pilates, allows you to move with “spontaneous zest and pleasure”. But…

What it is not so good at is helping you with your grip strength.

Hang on here, now I'm going to contradict myself.

Actually Pilates can help you with your grip strength but it's not emphasised enough! And if you're only doing Mat exercises you don't have many, if any, opportunities to work on it.

Let's backtrack a bit...

Why exactly is Grip Strength so dang important?

Good question!

Yes, I enthusiastically share my love of the Pilates Method but I’m also all about healthful ageing (see name of blog).

So guess what?

Turns out grip strength is a pretty good indicator of how healthfully we are going to move into our 'golden years'

hmmm, I wonder where that phrase came from? let me just check... evidently is came from developer Del Webb, who coined the phrase for a 1959 advertising campaign to help sell his retirement community "Sun City" located in the Arizona desert.

Here are 9 things that grip strength (or lack thereof) has been shown to be connected to:

1. your overall strength

2. upper limb (aka your arm & shoulder) strength

3. falls

4. fractures

5. bone mineral density

those are some physical things but grip strength also has a correlation to:

6. depression

7. cognitive function

8. sleep problems

9. diabetes

That's pretty crazy right and this is not even a comprehensive list! This is why working on our grip strength is so very important.

It's apparent grip strength has wide ranging connections to our future quality of life, and medical Drs. actually use it to assess older adult's physical and mental health. But, as I said the Pilates Method doesn’t have a lot of instances where we’re really focusing on strengthening our grip to strengthen our grip.

When I was trained only a loose grip was explained.

One reason was practical; there are certain exercises where your hand has to slide around the bar or pole you're holding - think of the Push Through on the Cadillac or Tower.

I might be mis-remembering here, but I also recall being told that we didn't wan't to build up too much tension in our hands.

Now though, I realise that in my teaching I've been missing using the hands and the grip in a more robust and mindful way, i.e. strengthening the grip to strengthen the grip!

Look at all these exercises where a strong grip would be super important.

These will not include Matwork exercises because there are no traditional exercises where your hands are in fists, but your Matwork would definitely benefit from the connection of grip strength to upper limb strength, right?

Some of the following exercises do not use a fully closed grip meaning hand, arm, and shoulder strength and connection, would then be even more important!

• Any exercise on the Reformer where your hands are on the foot bar and are supporting some of your weight. Think of the Long Stretch Series.

• Still on the Reformer: Pull and T Straps, Snake & Twist, Short Box Flat Back, Splits, Front & Russian, Chest Expansion, Control Arabesque - you get the idea - there are a fair few.

• Cadi/Tower exercises: Colitis - don't you love that name? (when I first learned it I misheard and assumed it was short for kaleidoscope🤣). Also Leg and Arm Springs, Hanging Up & Down, Pull Ups, Swedish Bars, Squirrel, Tower...

• Low Chair? Like the Reformer, all the exercises where you're supporting your body weight with your arms.

• Ladder Barrel? Some of the Advanced work: the Grasshopper, and Jumping On The Stomach both need an extremely strong grip on to the ladder so that you can loft the body.

Do you have some Pilates equipment at your disposal?

If you do equipment based classes, have a Reformer at home or, if you're an instructor with equipment access, then I invite you to specifically pay attention to your grip strength, and build it up so that you feel confident moving into the above listed exercises as well as serving older Future You.

Attention!!!

It would be remiss of me not to tell you about the piece of Pilates equipment called the Bean Bag.

The Bean Bag desires only to strengthen your grip and bring some serious pain to your forearms!

Imagine a small dowel about 12"/30cm long with a cord connected through the centre. The 48"/120cm long cord is attached to a weighted bag at the bottom. The bag is filled, generally with sand, (not beans!) and weighs approximately 3lbs/1.5kg.

Aha you think that's not a lot of weight! Phhtt!

But, when you stand up and hold your arms straight in front of you, shoulder height, and slowly roll the bag up and down all the while exaggerating the articulation of your fingers, hands, and wrists, trust me your forearms will soon be on F.I.R.E.

This little beastie is a wonderful way to get some finger, hand, wrist, forearm, shoulder, and trunk strength all in one little package.

I don't own one of these babies but I def need one and rather than spend $60-$100USD (which if I convert to Aussie dollars will make me cry) I'm giving a shoutout to Infinity Pilates Studio in Victoria. They've got a great D.I.Y. post about how to make your own Bean Bag.

But what do you do dear Reader, if you're not fortunate to have Pilates equipment close at hand? (or you haven't constructed your Bean Bag just yet?)

If your Pilates practice consists solely of the Mat exercises how can you work on your grip strength so that you too can gain the benefits and feel more powerful in your arms, shoulders, and torso?

Three Ways To Improve Grip Strength:

1. HANG

Hanging has been shown to help with shoulder health and function and guess what, it's also a really easy way to increase your grip strength. I like this clear and comprehensive article by physio Todd Hargrove: https://www.physio-network.com/blog/hanging-for-shoulder-health-and-function/

Here is how I hang at home👇

First up, in the Dragonfly Pilates & Movement Schtudio I hang off the top of the Springboard gripping with my fingertips

If I'm outside I hang off my Hills Hoist🧺 (check out my view!)

2. FINGERTIP GRIP

Over time your goal would be to increase the duration and/or the weight.

You can do this easily with hand weights

Or use jars of food. These pickles (not mine, am not a fan, they're the hubby's) weigh 1.36kg which is about 3lbs (actually 2.998287)yes that's my cat Tish in the background😻

nice wrinkled knees but in my defence I'd been wearing those tights for close to close to ten hours when I snapped that photo📸

3. WRIST ROTATIONS

Hold a hand weight, bend your elbow to 90 degrees and glue it to your side. Start with your palm facing up and then slowly rotate your hand until your palm faces down without letting your upper arm move. Repeat nine more times and then switch sides.

Pretend these four photos are in a flip book🙏

I don't know about you but I'm heading off to the hardware store to buy my Bean Bag supplies.

Be well as you age gracefully! Thanks for reading,

xBec

The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and you should not rely on any of the contents of this blog post. Professional advice should be obtained before taking any action as a result of the contents of this blog. Rebecca Forde disclaims all liability and responsibility arising from ay reliance placed on any of the contents of this blog.

So while I work through that reflective process, I’m keeping it topical and bringing you a real-time December episode about holiday creativity and how decorating changes through different stages of life.

I talk contrasts: Maximalist to Minimalist, White Christmases to Tropical Summer Holidays. As usual I’ll share stories including the complicated feelings that came with redefining what “festive” looks like, and how new traditions can come about and bring you joy.

I also ask the question:
Is it creativity if we’re doing it because we think we “should”?

IMHO, my reflections offer a thoughtful take on obligation, nostalgia, and the freedom to let Christmas evolve.

📌Show Notes/Takeaways

🎁 Decorating can shift year to year and that’s normal: energy levels, family dynamics, and your actual space will all shape your holiday creativity.

💫 Meaning often lives in the small, personal details: every ornament tells a story or invokes a memory and even simple displays become part of your history.

🎅 Maximalist displays (even with generators!) and quiet minimalism both count: there’s no “right way” to express creativity during the holidays.

💡 Obligation vs. inspiration is a real tension but both can lead to creative choices: remember limitations can be stifling or sometimes spark something new.

🐉 Decorate unexpected things (like a dragon/giraffe mailbox?): let your creativity surface in non-traditional ways.

Listen now and get inspired to weave creativity (like a garland) into your own life and don’t forget to follow, rate or leave a review!

More info on me, your host Bec, at The Vibrancy Society

Here’s the house I mention towards the end of the ep - do you think it’s (too) busy and noisy?

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And here are some of my favourite decorations plus my number one pooch, Charlie, who is definitely not vibing on the holidays