Integrating Neurophysiology, Motor Control, and Psychodynamic Organization

The body does not lie. It organizes. There is a moment, subtle, almost imperceptible, at the beginning of every session, in which all relevant information is already present.

A client enters the space, approaches the reformer, and lies down. Before movement begins, before load is applied, and even before a single instruction is given, the body is already communicating. This communication reflects nervous system organization, movement memory, adaptive strategies, and the individual’s way of engaging with the world.

The body does not simply perform movement. It reveals organization.
Before the first movement, the entire story is already there.

Organization Precedes Movement: Safety Before Strength

The nervous system does not seek strength. It seeks safety.
At the foundation of all motor behavior lies one question: Is this safe?
Instability produces gripping. Lack of trust produces control. Unfamiliar load produces compensation.
Movement deviations are not errors. They are intelligent protective responses.
What looks like weakness is often protection in disguise.

Clinical Observations

Every movement is a decision the body has learned to trust.

1. The Precision-Oriented System

Perfection is often control, not mastery.
Movement appears refined and controlled, yet variability is limited and breath secondary.
Control can perfect movement, but it can also silence it.

2. The Avoidant Pattern

What the body avoids, it does not trust.
Range is reduced. Effort is minimized. This reflects intelligent withdrawal.
Avoidance is not weakness. It is protection waiting to be reeducated.

3. The Hypermobile System

Freedom without structure is not freedom, it is instability.
Range is present, but control is not. Flexibility reflects lack of organization.
True freedom is not range, it is control within range.

4. The Dissociative Pattern

The body can move even when the person is not fully there.
Movement occurs without presence. This reflects disconnection.
Reconnection is not physical, it is perceptual.

5. The High-Drive System

Effort is not always strength. Sometimes it is defense.
The system pushes and overrides feedback.
Without regulation, effort becomes noise.

6. The Self-Limiting Belief Structure

The strongest limitation is the one spoken silently.
“I cannot.” Movement follows belief until interrupted.
Change the sentence, and the body will follow.

Language as a Tool for Reorganization

Language does not describe movement. It creates it.
Send one shoulder to the East, and the other to the West.
Allow the back of the neck to lengthen. Create length before force.
The body does not follow orders. It follows direction.

Michal’s Language

Words are not motivation. They are structure.
Let length lead the movement. Do not push, direct. Reduce effort, increase intelligence.
You are capable. You can do it. As in Pilates, so in life. Always look forward.
How you speak inside movement becomes how you live outside of it.

Pilates by Mi

We do not fix bodies. We read them, and refine them.
Movement becomes a medium for transformation.
What changes here is not just movement, it is the way a person meets themselves.

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Most people think breathing is just an accessory to movement. In Pilates, this is a
fundamental misunderstanding. In Pilates, breath is not an addition. It is the mechanism. It
organizes movement, stabilizes the core, sharpens focus, and changes not only what the
body does, but how the nervous system responds to load. Research shows that controlled
breathing can influence deep core activation, respiratory efficiency, and stress regulation
through parasympathetic activation. What makes Pilates breathing unique is precision. It is
not just inhale and exhale. It is intentional, directional, and mechanical. On inhale, the
ribcage expands three-dimensionally, especially to the sides and back. On exhale, the
body gathers and organizes internally. Deep stabilizers activate, including the transverse
abdominis and spinal stabilizers. Breath does not just bring oxygen. It creates order. The
diaphragm, deep abdominals, pelvic floor, and spinal muscles work as one system. Proper
breathing improves spinal stability without rigidity. Breathing also directly impacts the
brain. Slow, controlled breath improves vagal tone, reduces anxiety, enhances focus, and
increases internal control. Many people live in shallow breathing patterns, creating tension
in the neck, shoulders, and nervous system. Pilates restores a more intelligent breathing
pattern. Imagine a woman entering a reformer session after a stressful week. She is
strong, capable, but her body is operating in effort mode. Her shoulders are tight, breath is
shallow. She begins with force. Then she is guided to slow down. To breathe. To expand.
To exhale fully. Something shifts. Not dramatic outside. Very deep inside. Her movement
becomes quieter but stronger. The body stops fighting and starts organizing. Exhale
becomes a moment of internal alignment. Mechanically, neurologically, and emotionally.
On the reformer, breath becomes navigation. Without it, movement compensates. With it,
movement refines. In Pilates, breath is not a pause between movements. It is the
movement within. It builds stability without rigidity. It sharpens the mind without stress. It
reconnects the body to intelligent control. When breath changes, everything changes.

BREATH IN PILATES
Inhale:
Ribs expand side to side and back
Diaphragm descends
Body receives space
Exhale:
Deep abdominals gather
Pelvic support responds
Spine stabilizes
Movement becomes precis

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In the following article, we will discuss the aerobic component.

Healthy lifestyle incorporates all aspects of fitness together.

Both aerobic and anaerobic activities offer numerous benefits to the human body. Each type of activity has its own advantages, and the combination of both is the winning formula.

Aerobic activity has a vast array of benefits that are just as important as strength training!

We need to take care of our cardiovascular health, supply oxygen to the muscles, not just focus on building muscles and bones.

Of course, strength training is important as well, but adequate space should be given to aerobic exercises.

So let’s give credit to aerobic activity and its advantages.

The definition of aerobic activity is: Physical activity during exercise in which meaningful use is made of the cardiovascular, circulatory, and respiratory systems to provide energy that activates large muscle groups at varying intensities, for sustained periods of at least 20 minutes.

As a result of prolonged aerobic training, several changes occur:

1. The heart becomes more efficient at pumping blood with each beat, increasing blood supply to cells. This enables the human body to produce more energy for sustained activity.

2. The vascular system (arteries) expands, and the arteries become more elastic, allowing for free blood flow without disturbances. This leads to a reduction in blood pressure.

3. Resting heart rate decreases. Resting heart rate is the number of heartbeats per minute. A lower resting heart rate is important because it means the heart muscle has to work significantly less to supply the required amount of blood during a given effort, making it easier for the heart to perform its central function—supplying blood to the entire body.

4. Overall body function improves, as the ability to perform light to high-intensity efforts for extended periods increases. The improvement in the increased utilization of oxygen—meaning the body becomes more efficient in utilizing available oxygen.

5. Aerobic activity contributes to better digestive system movement and functionality.

6. It aids in improving mood. During strenuous physical activity, hormones responsible for mood regulation are released in the brain. Consequently, after exercise and for several hours afterward, individuals often feel significantly better.

7. It helps in weight management due to the high caloric expenditure during exercise.

8. It contributes to reducing the risk factors for common diseases such as heart and vascular diseases and diabetes.

Examples of aerobic activity during our lessons:

• Jump board sessions- the board slots into the end of the reformer to replace the footbar. The idea being that you lay on your back on the carriage and use the board to jump! You can also lay down on your side and even stand on all fours to jump. While lying on your back and jumping, your spine is fully supported and safe which allows you to focus on the alignment of the legs and pelvis. There are many benefits to your health by using the jump board. These include improving your cardiovascular health by strengthening your heart muscle and also increasing your bone strength therefore reducing the risk of osteoporosis.
• Jumping with the reformer- jumps on the bar or box, jumps beside the reformer or on the floor – during the class, these will raise the heart rate and count as aerobic exercises.
• High-intensity exercises that raise the heart rate are considered aerobic activity.

Don’t give up on yourselves, even if it’s a bit challenging to raise your heart rate.

You will feel better, your mood will improve, and your performance will increase.

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Additionally, vitamin C contributes to the activation of numerous hormones essential for processes in the human body.

History:

Scurvy is a disease characterized by symptoms such as general weakness, skin and knee effusions, arm pain leading to paralysis, and the inability to stand.

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Well, like everything in nutrition, there’s no one-size-fits-all answer. However, there is a guiding principle you can follow. Every person is different. One can eat a relatively substantial meal and train without any issue, while another needs to train on an empty stomach to maintain the quality of their workout. We operate differently, our digestive systems function differently, and, in general, everyone has different needs.

For example, someone doing cardio may need a carbohydrate boost for readily available energy, while someone doing Pilates might not require such a intake. On the flip side, if a person doing Pilates feels weak without eating before a workout, do they need to adhere to that? Absolutely not. Everyone should do what feels right for them and what brings them to the optimal energy level for their workout.

So, as I always say, nutrition should be personalized! Let’s understand the general principle. Before a workout, the body needs readily available energy, which means simple carbohydrates. These are carbs low in dietary fiber, easily absorbed directly into the bloodstream for physical activity.

For example: a banana, 2 small dates, or a slice of bread with a light spread. Now, why is the common recommendation a banana or dates?
– Dates contain only one gram of dietary fiber and have glucose and fructose, which are simple sugars.
– Bananas contain 2 grams of dietary fiber and have a mix of sugars – sucrose, glucose, and fructose. Both bananas and dates are low in fiber, ideal for feeling light before a workout.

What about timing? It’s recommended to eat about 30 minutes before the workout. However, as mentioned before, it’s highly individual. Some can eat even 15 minutes before activity, while others can’t eat at all before. Is it mandatory to eat before a workout? Absolutely not!

For morning workouts, it’s recommended to consume simple carbs for available energy, like a banana, date, or a slice of bread with a light spread. For evening workouts, if lunch was around 1:00-2:00 PM and the workout is in the late evening, it’s advisable to eat about 1.5 hours before the session.

What can you eat 1.5 hours before a fitness workout?
– Wrap with hummus/cheese/various spreads.
– Whole grain cereals with milk.
– Yogurt with granola.
– Vegetable salad with tuna/tofu/chicken breast/egg.

Again, 15 minutes before the workout, stick to simple sugars (banana, date).

Before a moderate-intensity workout, you don’t necessarily need to eat. Of course, this is for people with a balanced diet who consume various food components throughout the day. Therefore, they likely already have stable blood sugar levels.

For example, before Pilates class, yoga, or studio workouts like sculpting and toning, there’s no strict need for pre-activity eating. If you feel weak and it’s comfortable for you to eat before activity, go ahead. It’s essential to approach workouts with regular and balanced meals and not train on an empty stomach.

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Those activities increase our daily calorie expenditure. Our NEAT can add an extra 200-400 daily calorie burn (depending on the activity level), independent of the calories burned through respiration, digestion, or intentional physical exercise like Pilates, strength training, or running.

During more active periods, we burn more calories at rest. The more sedentary our lifestyle, the fewer calories we burn, meaning our NEAT becomes lower. Our daily NEAT is more significant than intentional exercise. Someone who walks a lot during the day but doesn’t engage in intentional exercise expends more energy than someone who regularly exercises three times a week but lives a sedentary life.

This doesn’t mean avoiding intentional exercise. Far from it! It’s about combining both. It’s not recommended to exercise for 50 minutes a day and sit the rest of the time.

How can we increase our daily NEAT? By changing our daily habits!

– Use a step counter on your phone or watch: Try to reach no less than 8000 steps a day. I recommend aiming for 10,000 steps a day. But, of course, steps have a separate post! Those who know me know how much I love walking.
– Walk to work.
– Park the car further away.
– Take the elevator instead of the stairs when possible.
– Move around the gym between sets instead of sitting.
– Try to walk as much as possible during work.

You can start with one small change and gradually see the benefits of being active. It’ll pay off in the future.

So… let’s start increasing our daily NEAT and taking care of our health!

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Chia seeds are among the foods that even with a small amount added to our meal plan, enrich it with minimal effort. What’s special about chia? They contain Omega-3, a source of complete protein that provides all essential amino acids to the body, contributes to regularity and digestive system activity, rich in antioxidants, calcium, magnesium, and dietary fiber.

So, here’s an especially easy and tasty way to add chia seeds to our meal plan – Chia Pudding!

Ingredients:

• 3 tablespoons of chia seeds
• 1/2 – 3/4 cup of soy/almond/oat milk
• 1 tablespoon of maple syrup
• Cinnamon Powder

For the toppings:

• Sliced banana
• Almonds/Walnuts
• Granola

Instructions:

• Mix the chia seeds and milk in a small bowl or cup.
• Add the maple syrup and cinnamon, and continue mixing.
• Place it in the fridge for about two hours or overnight.
• Take it out and add the toppings.

Enjoy your CHIA PUDDING!

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11 that the body can produce, so it’s not necessary to consume them from food.

9 that the body *cannot* produce, so we need to consume them from food!

Proteins make up about 50% of cell weight. That’s a lot!

Protein functions:

– Muscle building: Muscles are composed of proteins, specifically actin and myosin.
– Hormones: Our hormones are made of proteins, contributing to the body’s hormonal system and fertility.
– Organ construction: Proteins form various organs like hair, nails, tendons, glands, bones, and more.
– Enzymes: Body enzymes are proteins, speeding up chemical processes—life wouldn’t exist without them.
– Blood transport: Proteins transport various substances in the blood, for example, “albumin” is a protein.
– Immune system: Antibodies are proteins, so the immune system relies on proteins.
– Feeling of fullness: Protein increases the feeling of fullness, reducing the need to eat.

Protein is a macronutrient, providing calories essential for our survival.

Protein has an impact on muscle tissue preservation, especially during weight loss, where consuming enough protein helps maintain muscle mass with minimal impact on fat tissue.

Protein and muscle building:

During physical exertion, the body uses protein found in muscles. This creates a cycle of muscle fiber breakdown during exertion, and the muscle rebuilds itself during rest and with the consumption of protein from food. A crucial component of this process is amino acids, the building blocks of protein.

High-quality proteins, containing all the necessary amino acids, can be found in foods like dairy and eggs. Soy is also a good source of essential amino acids with high biological value.

Now, let’s get practical. Here are some tools for application:

– The daily recommendation stands at a minimum of 0.8 grams of protein per kilogram of body weight. However, for those who exercise, the recommendation is higher, ranging from 1.2 to 2 grams of protein per kilogram of body weight per day.

For example, a 60 kg woman who exercises should consume around 110 grams of protein per day.

A practical tip: Include amino acid-rich meals, especially leucine, which is concentrated in animal protein, in every meal for optimal muscle building and recovery.

Here’s where you can find 25 grams of protein in various foods:

– 250g cottage cheese
– 160g tofu
– 400g quinoa
– 100g chicken breast
– 90g salmon
– 3 large eggs
– 300g ricotta cheese
– Protein powder
– 100g canned tuna
– 2-3 meat patties

And where to find leucine, an essential amino acid:

– 1 tablespoon of whey protein powder
– 200g chicken breast
– 200g ricotta cheese
– 100g tofu
– 300g eggs (4 eggs)
– 150g white fish
– 250g cottage cheese
– 800g edamame
– 200g whole sesame paste

Protein is essential for our well-being. Pay attention to your daily protein intake. If needed, you can use protein powder as a supplement. A healthy lifestyle begins with knowledge—now you know and understand the importance of protein. Try implementing it in your life!

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From recent research, it’s understood that:

• For the younger population (60 and below), around 8,000-10,000 steps per day are needed for optimal health and reducing the risk of illness and mortality.
• For the older population (60 and above), walking 6,000-8,000 steps a day is beneficial.
• Even for less active individuals (average age 72 for women), 4,400 steps per day show benefits compared to those who only walk 2,700 steps a day.

A 2022 study indicates that adding 1,000 steps a day is linked to a 12% reduction in the risk of illness across different age ranges.

Modern lifestyles, technological advances, and sedentary habits contribute to a lack of movement and physical activity. Adding more steps each day is crucial. While we all have busy routines, it’s essential to remember our responsibility for our bodies.

Incorporating activities like walking to work, parking farther away, using stairs, and adding aerobic exercise can make a difference. Various technological tools, like health apps and smartwatches, can help track daily steps.

Setting a goal to add 1,000 steps each day is a good start. To put it in perspective, 1 km is approximately 1,400 steps, and 8 km is around 10,000 steps.
A total of 10,000 steps equals 4 to 5 miles.

In summary, walking 10,000 steps a day offers benefits such as improved fitness, reduced risk of illness and mortality, increased calorie expenditure, lower risk of heart and vascular diseases, weight maintenance, better mood, longer lifespan, and assistance in weight loss.

Take care of your health and try to increase your daily steps.

Just do it!

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