When people think of Pilates, they often picture slow, controlled movements. But here's something that might surprise you: in its original form, Pilates was fast, dynamic, and built for dancers, boxers and other athletes.

The path to habit change is not a beautifully lit straight shot, but it’s likely you are holding yourself back with this one self-sabotaging belief…

Are you curious about the secret to a healthy spine and better posture? Look no further than the multifidus muscles! These deep back stabilizers play a crucial role in your body’s function and therefore in both my Pilates and mobility stretch classes. Let's explore why these muscles are so important and how you can strengthen them.

What if I told you that focusing on just four types of habits could transform your entire life? Not dozens of new routines, not a complete lifestyle overhaul—just four foundation habits that act as catalysts for everything else.

These are called Keystone Habits…

Have you ever heard the phrase "use it or lose it"? Well, it's not just a catchy phrase – it's a fundamental principle of how our amazing bodies work! Whether we're talking about strength, flexibility, balance, or even our brain's ability to adapt (AKA neuroplasticity), our bodies are constantly responding to the demands we place on them.

On my first time leading a culture and wellness retreat in Kenya, I had an eye-opening realization. Despite our Land Rovers having high clearance and excellent shock absorbers, that first game drive revealed just how physically demanding safaris actually are. We think we're in for relaxing, sitting all day, but the truth? We're using our CORE all day long, and we better have packed our sports bras…

Whether you're a regular in our Pilates sessions or you're stretching it out in our Mobility classes, there's one golden rule that applies across the board: technique trumps range of motion. Let's explore why focusing on proper form and stability can transform your workouts and boost your mind-body connection in all our classes.

After learning some valuable lessons from past retreats about the importance of on-ground partnerships, I believe in experiencing locations myself or working only with trusted partners I know well. For new venues or those undergoing changes, a personal site visit is essential so my guests can simply relax and enjoy. That's why I visited our Roatan retreat location personally – and I'm so glad I did!

Let's be honest: the phrase "wellness retreat" can trigger immediate visions of 5am wake-up calls, kale smoothies three times a day, and judgmental looks if you even think about that sunset glass of wine.

But here's what I've learned after leading retreats for the better part of a decade…

After over 25 years of bringing joy to audiences through cultural dance, I'm stepping into an evolution that feels like the most natural improvisation of my life…

Discover how the Maasai's traditional jumping dance aligns with modern science's findings on bone health, offering insights into natural movement for stronger bones at any age.

Ready to move better? This tutorial teaches foundational mobility techniques, including physical therapy-inspired core compression breathing and spinal stability work, which we use as warm-up for my Mobility Stretch classes. Perfect for beginners or anyone looking to enhance their movement practice with proper breathing and stability techniques.

New to Pilates? Start your journey with this comprehensive tutorial video. Learn proper form, basic movements, and breathing techniques you can use in any Pilates class. Perfect for beginners or anyone wanting to refresh their practice.

If you're a travel advisor trying to navigate the booming wellness travel market, or a traveler wondering what type of wellness experience suits you best, you're not alone in your confusion. The wellness travel industry has exploded into so many subcategories that even industry professionals struggle to keep them straight.

Here's the truth: wellness travel in 2025 is no longer just about yoga retreats in Bali or spa weekends. The pandemic fundamentally shifted how we think about wellness

As a Pilates and Mobility Stretch instructor, I often hear the terms "flexibility" and "mobility" used interchangeably. However, these two concepts, while related, are distinctly different. Understanding the difference can help you tailor your fitness routine more effectively and achieve better overall body function. Let's dive in!

Are you tired of crunches that don't seem to work? Frustrated by a stubborn pooch that won't budge? You're not alone. As a Pilates and Mobility Stretch instructor, I've seen countless students struggle with their core strength, often because they're focusing on the wrong muscles. Today, we're diving deep into the world of abdominal muscles you might not even know you have – and how working them correctly can transform your core.

When I say "motion is lotion" in class, I’m highlighting a powerful truth about our bodies. Just like lotion keeps our skin hydrated and supple, movement keeps our joints lubricated and healthy. Whether you’re 17 or 87, a seasoned athlete, or just beginning your fitness journey, understanding this concept is key to maintaining a strong and resilient body.

Joining a Pilates or yoga class and have first class jitters? I'm Samira, and I'm thrilled you're embarking on this adventure. Whether you're a seasoned yogi or a total newbie, we've got your back. Let's dive into everything you need to know to rock your first class!

Are you feeling the effects of age and a sedentary creeping into your daily life? Stiff joints, nagging back pain, or decreased flexibility holding you back? It's time to discover the transformative power of mobility work – a holistic approach to fitness that can revolutionize your physical and mental well-being.

What’s the Difference Between Yoga and Pilates?
Yoga and Pilates both offer incredible benefits, but they cater to different needs, while also complimenting each other.