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Tell me, how did you get so passionate about?
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Pilates.
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When I became a Pilates instructor, I was really excited to teach people who wanted to be an athlete again but like didn't, or like people who wanted to feel like more mobile and you know, didn't know what to do, and so I just really kind of fell in love with the life that gave me and it continues to give me, because I'm 40, I'm 41 right now, I'll be 42 in January and I'm stronger today than I was when I started Pilates.
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Like how cool is that?
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Hi, I'm Linus Woods Mullins and I love to help women to vibe, to be more vibrant, intuitive, beautiful and empowered in their life.
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So come on, let's vibe Now.
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I know all the listeners know a little bit about my background, but for the new listeners that we keep getting every podcast right the new listeners I was a professional dancer for many, many years and one of the things that I learned about, maybe about 15 years ago, was something that I thought, oh wow, this would be so cool to do because I dance, and it reminded me of dance, and that was Pilates, and so I have been doing Pilates off and on for 15 years.
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It reminds me of those days when I used to dance classical ballet.
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It can be painful, you know, depending on what you're doing, but it is so good for your body and so important as you age when it comes to strength training, because you don't want to be one of those girls you know fall down, you can't get up.
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So Pilates will definitely help you with that, and I'm so glad that we have with us a world-renowned expert in the field of Pilates, leslie Logan.
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Leslie, welcome to the Vibe Living Podcast.
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It is wonderful to have you here today.
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Oh my God, I'm so excited to be here.
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I love hearing that you did Pilates when you were a dancer.
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I wasn't a dancer, my mom was, and I have the feet but no talent.
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But but when I became a plies instructor, everybody was a dancer and I was like I don't know what I'm doing, but it is a dance and so it makes me feel like I'm kind of a dancer when I do it.
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Yeah, that's funny.
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I have the talent but no feet.
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I was a toe dancer with flat feet.
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I can tell you so many stories about that.
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When I got into my, when I got into college and I was a dance minor, so I did toe all the way through college and as soon as I caught never again, never again did I do toe I went to lyrical.
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You know you have to have toe to do the lyrical and praise dance and all these other things anything but ballet because of the toe shoes.
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I definitely had bloody tubes because I had to build my own instep.
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But the thing that's so remarkable about Pilates is how it can lengthen you, how it can help you have nice long, lean muscles.
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For those people who are afraid of the idea of strength training, which I was back in the day, I'm no longer, but back then I said I don't want to be bulky, but it's wonderful for flexibility and balance, which is so important as you age to maintain the balance and things.
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So tell me, how did you get so passionate about?
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Pilates.
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So I was an athlete growing up.
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My mom was a dancer.
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She was hoping I'd be a dancer.
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They told her don't waste your money, she's not talented.
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But so my dad put me in sports and a hand-eye coordination wasn't super awesome.
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So I eventually ended up as a runner, because all you have to do is run, and it was really great for a long time for me.
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I enjoyed being athletic and I went to college and I wasn't anymore and so I didn't feel strong anymore.
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So I started to try to figure out how to put a training together from my old athletic days, and someone said I should become a personal trainer.
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So I even tried to dabble in that, but I wasn't really loving it.
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Like I was like this is just like I don't know, it just felt weird, Didn't really vibe with me.
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I love lifting weights I still do but it just wasn't like I didn't want to teach people how to do it.
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This girl invited me to a polize class and I said, oh, that's a BS.
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Infomercials.
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Like is it really going to work though?
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But like, really so?
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But I needed a friend.
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So I went and I, Linus, I felt parts of my body I never felt before, Probably like when you were doing like Pilates.
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Like you, like you, as a dancer, know how to move your body, but then there's these other parts of your body you don't really think about.
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And I loved how I felt afterwards.
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I changed my work schedule so I could do Pilates every single day.
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It really helped me as a I've been five, nine, since the sixth grade, so I always struggled with good posture and people started complimenting my posture.
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They're like you're so tall and I'm like me, me like I have good posture, Like I just and it's because of it strengthens your core.
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And like your deep, deep core, not the ones, the muscles you see on the front, it's like the muscles around your spine, the muscles around your back, yes, yes, the muscles around your hips.
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And then I got back into running, because running never no longer made me feel like my knees hurt or my hips hurt.
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And I, when I became a Ply's instructor, I was really excited to teach people who wanted to be an athlete again but like didn't, or like people who wanted to feel like more mobile and, you know, didn't know what to do, and so I just really kind of fell in love with the life it gave me and it continues to give me because I'm 40, I'm 41 right now, I'll be 42 in January and I am stronger today than I was when I started Pilates.
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Like how cool is that?
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That's wonderful and actually it's interesting because my husband was just telling me today and I think he's trying to be nice to me but he did say you know, you look better now than you did when you were in your 40s.
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And you know, I think that's probably true in some ways, because when I was in my 40s I was very, very.
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I wasn't working out, I was just performing.
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I wasn't working out, I wasn't doing things to, you know, increase my flexibility or balance or any of that.
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When I stopped working in corporate America at 51, it gave me more time to do some of the things that I've loved to do but just never took the time to do.
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And Pilates was one of them and, I think, one of the things that it did for me.
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First of all, I've always had great posture because I started dancing when I was four, so it was just ingrained in me.
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But it's so funny because when people meet me in person they always think I'm like what, five, eight, five, nine?
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I'm not, I'm five, four, but it's the carriage and then the Pilates just kind of adds to that.
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But the other thing that I noticed with Pilates as I got older, you know, I got heavier, and which was fine, because I was super skinny for a long time.
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I think that's what my husband was talking about.
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Now I've got lady lungs before I did.
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Okay so, but my ankles began buckling a little bit when I would wear heels and things.
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One reason is because, working from home, I really don't need to wear heels anymore, but the other part was I was getting heavier and I wasn't working out properly to develop my ankles and to support my ankles.
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And one of the things that people don't always talk about a lot in Pilates is the footwork that you do in Pilates, which reminds me of ballet, the repetition of the footwork and all of that, and that's one of the reasons why I love it is because of the footwork and all of that, and that's one of the reasons why I love it is because of the footwork that you do.
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Also, I think one thing that's great about Pilates, which is similar to yoga, is it takes you out of your mind and puts you somewhere else, because you find yourself focusing on the moves and the other things, and you know, focusing on your breath, you can get through those moves and not thinking about all the other stuff.
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And the same thing with dance, too.
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I many, many times I'm on stage and then I'm off and I don't remember anything.
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You know, I'm just like not in my head, I'm like, you know somewhere up here, and Pilates reminds me of that.
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But you know, I'm 67 now and probably one of the first things that someone's going to say is, like well, I'm 60 or I'm 50.
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I can't be taking Pilates.
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But, leslie, I think you have some answers for that.
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Yeah.
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So I just want to say the footwork there's also a ton of footwork that most people don't even know existed, that Joseph Pius gave us you could do at home with a towel everyone, literally.
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You can sit and strengthen your feet with a towel and you can do it with marbles and you can do it with a pencil, and there's all these different things you can do standing or seated.
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So no matter what your ability levels are and your strength and your balance levels are, that will strengthen your feet.
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You strengthen your feet, you strengthen your seat, which helps your posture.
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And so here's the thing about Pilates that people need to understand it's not a regulated industry, meaning anyone can say what they're doing is Pilates and anyone can call themselves a Pilates instructor.
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So there isn't a actual organization or government thing that makes us actually prove that we actually have an educated did, a certain number of hours of training, that we take continued education none of that, nothing.
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So I've been teaching since 2008.
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I'm what's called a second generation teacher, meaning I study with one of Joseph Ply's clients and no one cares, because no one has ever asked to see I mean, no one's probably asked to see my high school or college diploma either, but like no one's ever asked to see it Right.
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So you need to know that.
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You also need to know that, as Pilates gets more popular, a lot of teachers are trained in a weekend.
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So what I would just say is first, I want to make sure that you're taking Pilates from a person who understands your body and this is not to knock my young 20-something girls, because you can have a good training too and you can know a lot.
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But if you feel like, wow, I am the oldest person in this room, let's find you another studio, because the reality is is that most places, studios are full of 40 year old and older, because that's who has money and time.
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So the cheaper classes often have the college kids and are kind of even led that way and I'm not trying to knock that, but that's a whole different life.
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So so Pilates is great for you over 40 for a variety of reasons.
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One, it's great for women in general.
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It's one of the few workout modalities you can do, no matter where you are, if you have a cycle still.
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So if you still currently have a cycle, you should actually be very careful about the way you work out during your progesterone cycle, because if you stress your body out too much when you are in progesterone cycle, you actually can scare progesterone away, which is going to make your hormones harder.
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It's going to make your sleep harder.
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All those things it's not fun, right?
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We want progesterone.
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It makes us sleep good, it's like a big hug.
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So, if you still have a cycle, poly is something you can do the whole time, whereas CrossFit and other high intensity cardio exercises it's something you cannot do with them.
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You just need to be mindful of how much you're doing and, like how stressful is your day already?
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Like how much are you putting your body through stress?
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Okay, so that's something to know.
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Now, if you're past your cycle, what you also need to know is or going through perimenopause.
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You're very clear that you're there.
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You don't want to do too long of workouts, and why Polize is really great is you can get a full body workout in 30 minutes.
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Now, maybe not at an in-person studio you might have to do like one of my classes online, but you can do it in 30 minutes.
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You can do a full body workout in 30 minutes.
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45 minutes is about the max you want to do and you also.
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That's for all workouts in general and you also want to try to work out in the morning.
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If you do that and you're over 50, you are going to get stronger.
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You're going to have incredible mobility.
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Mobility is important, because it's not that I don't.
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I want you to be flexible and strong.
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We can't be too flexible.
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That's how injuries happen If you're too strong.
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That's how injuries happen, like if you're too tight.
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Right.
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So we want to get that balance in there.
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But the other thing is is that when we, as we get older, if we fall and we take a really hard fall, it can be the start of a decline, and so I want people to have amazing balance.
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So when you do Pilates regularly, it does help with the side body strength.
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You are a dancer, linus, so, like you know, your glute med is a very important muscle.
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But most people, what do they do when they work out?
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They do running, cycling or something in the frontal plane.
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If we're lucky, they do some squats, so they don't necessarily work out the side body, and the side body is so key for that balance and for preventing falls, or if you do fall, you tend to roll with it more.
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And you know what.
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You're absolutely right.
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I'm a walker.
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I walk, maybe, if I can squeeze it in, a good two miles a day, if I can squeeze it in.
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And there's been several times when I've been listening or in my phone, going like this and walking.
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I know it's bad, do not do that, but anyway, a couple of times there's been a crack or something in the sidewalk that I forgot about and just anticipate.
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And with trip and everything, I never fall.
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I never fall and that's because of the balance that I have as a result of still engaging in things that help with balance and strength.
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I always stop and look around and see if anybody saw that and of course, there's always somebody who has but I have not fallen.
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They never pick you up, they never help you up either.
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Half the time they see you and they're as shocked that they they're almost embarrassed that they saw you fall.
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But, yes, you.
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But you get back up and, like you know, I I trip and fall too and it's really funny.
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I've fallen in front of my husband, not even looking at my phone.
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I've just been like walking the dog, I don't know.
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I was just been daydreaming and I fell and I land like stomach first and then everything, and he's like okay, I'm like I think I just knocked the air out of me.
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I'm okay, but you can get back up and that's the whole thing.
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I think that Pilates is fantastic for helping you develop balance, but also that strength.
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I'm glad you mentioned about the side strength in the thighs and things like that, because you're right, most things are forward motion.
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I never really thought about it that way because I've been doing stuff on the side for so long, but you know what, when I began to pick up weight, the first thing that went was on my thighs because I wasn't doing those same kind of dancing and movement and all of that.
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But the interesting thing is for women to start Pilates.
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You know your body has muscle memory, so if you've ever done any kind of working out, your muscles will begin to remember and come back.
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But what about the women who have never worked out before?
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How is Pilates beneficial to them?
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Or should they even try?
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Okay.
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So you should absolutely try and you should.
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Pilates should meet you where you are always.
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So if you ever feel like it's not, I think it's time to address like where are you going?
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Who are you doing this with?
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Are you listening to the instructions about how to level it down?
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And also, I think it's important that you don't have to do the full hour Like.
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You can leave a class early, it's okay.
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Don't show up late, but leave early, you know like.
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So just give yourself that permission.
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We got to build up our strength.
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Here's the cool thing If you're truly doing Pilates, you will do less than 10 reps of anything, which means it's about the quality of the movement, not the quantity.
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So you should never be doing 20 of anything Like.
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If that's happening, you're probably in an athletic inspired Pilates class and not a true Pilates class.
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So less than 10 reps which means the likelihood of you getting sore to the point that you really can't move the next day is less when you're a beginner and higher when you're more advanced, when you're more.
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I'm sore today from the plies workout I did yesterday and I'm really annoyed.
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I'm like, wow, clearly.
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That's so funny when you talk about sore, because now you're talking to the dancer side of me.
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If I wasn't feeling sore every day, I would feel like something was wrong, because I'm so used to feeling sore.
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I don't work my body until I'm sore, but I do check to see if I've got any soreness going on at all, because if I do, I don't work my body until I'm sore, but I do check to see if I've got any soreness going on at all, because if I do, I'm like, okay, good, that means I was challenged.
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But the reality is, as you get older, it's a different kind of workout, but it can be just as beneficial.
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I tell people all the time if you're 50 something and going hard because you think that's going to help you gain the weight, you are mistaken, because all you're doing is rising cortisol levels and you're going to end up having opposite results.
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Believe it or not, believe it or not?
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Yes, you don't need a ton of cardio.
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Get off the bike get off the bike, get off the like, so, so your like that.
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No pain, no gain is one of the worst things that we, as women, could ever have absorbed.
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Soreness is not necessarily a sign of a good workout or a lack of a good workout.
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It's really a sign of how you use the muscles and also kind of what your strength is.
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Ladies, if you didn't, if you not worked out, the thing about Pilates is that it's a low impact workout, which means it's so good on your bones.
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If you've got osteoporosis, osteopenia, pilates is really excellent.
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Now, can you be in the big classes?
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Probably not in the beginning.
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You you be in the big classes.
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Probably not in the beginning.
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You're going to need to know what your modifications are, depending on what your level of osteoporosis or apnea is.
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But it can meet you where you are and, like I said, you shouldn't be doing more than 10 reps.
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There is equipment classes.
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Like a lot of people you were talking about, the footwork.
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The reformer is what a lot of people want to do.
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The reformer work can be quite expensive.
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So if you have access to doing it, like once a week, and then you supplement with doing Pilates at home, either with a free YouTube video or someone's on-demand membership like mine, like that is a great way to get more Pilates in your body.
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Pilates is actually not something that expects you to do full on hours every single day.
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Actually, any amount of minutes is better than none, and the more you're able to be consistent with it, what you're going to get is overall strength and, especially if you've never loved working out, I think you'll just like Pilates because it's really cool, it's really unique.
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There's some weird exercises.
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You kind of feel weird doing them, but also then you feel like there's a.
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There are not many people over 50 will learn the cartwheel off the reformer, but I can do a cartwheel off the reformer I can't even do a cartwheel in life Like it feels fun.
00:17:14.291 --> 00:17:16.380
So I think there's just something really fun about challenging yourself and it's I really.
00:17:16.619 --> 00:17:22.163
I think women need to understand like our bones need us to challenge them and the way they get challenged is by us challenging the muscles.
00:17:22.163 --> 00:17:31.442
And if you're not someone who feels comfortable in a gym lifting weights or you still fear that weightlifting is going to make you bulky it's not You'd have to try really hard.
00:17:31.442 --> 00:17:33.086
You have to try really hard.
00:17:33.086 --> 00:17:39.310
You'd have to have amazing testosterone, which, if you're over 50 and you have incredible testosterone that makes you bulk up like a dude.
00:17:39.310 --> 00:17:40.563
I think everyone's jealous of you.
00:17:40.563 --> 00:17:44.092
I think every woman is like wait, hold on, give me some of that.
00:17:44.092 --> 00:17:46.512
But the reality is it's not going to happen.
00:17:46.512 --> 00:17:59.434
But the older you get, if you have lack of muscle, you have brittle bones or other things, and it's going to affect your posture, it's going to affect your back pain, it's going to affect your mobility, and so we got to find a movement modality that works for you.
00:18:01.099 --> 00:18:10.286
I love that you said you know finding out about what kinds of accommodations you need to make or exceptions, but still with the goal of being able to move.
00:18:10.286 --> 00:18:15.489
Some people think they have a particular diagnosis, like an osteoporosis, that they can't do these kinds.
00:18:15.489 --> 00:18:19.612
When you're working in any kind of fitness genre with anyone, you want to work with someone who's used to working with women over 40.
00:18:19.612 --> 00:18:38.265
And actually working with women over 40 is different than working with women over 50, different things, different things.
00:18:38.265 --> 00:18:45.830
You know I've been doing this now for almost eight, almost 18 years and you know it's always women over 40, women over 40.
00:18:46.140 --> 00:18:49.448
Well, as I've gone down this journey because when I started women over 40, I was 51.
00:18:49.448 --> 00:19:00.746
So as I go down this journey, I'm seeing more and more and more how different it really is the 50s and the 40s, and it's not necessarily worse or better, it's just different.
00:19:00.746 --> 00:19:05.030
And how you approach your workout is different.
00:19:05.030 --> 00:19:10.971
The things you focus on, the muscles that you might want to focus on, the development you might want to focus on, is different.
00:19:10.971 --> 00:19:25.932
So definitely take a look at the instructor to see what kind of experience they have, because, you're right, you go to this gym and they got this you know really healthy, perky girl, she's wonderful and she's got you on the treadmill and you know the ropes, all this stuff yeah.
00:19:26.140 --> 00:19:28.490
And that may not be the best workout for you?
00:19:28.932 --> 00:19:32.704
Yeah, I mean, like I, when I first started teaching Pilates, I taught a lot of football players.
00:19:32.704 --> 00:19:38.713
So I think, like you know, you can ask the teacher like, oh, tell me about how long you've been teaching.
00:19:38.713 --> 00:19:40.680
You know, tell me about your training.
00:19:40.680 --> 00:19:43.521
You should be hearing things like they should be saying the word comprehensive.
00:19:43.521 --> 00:19:44.923
They're comprehensively trained.
00:19:44.923 --> 00:19:49.826
You should be hearing or reading in their bio that they've had 450 hours or 600 hours.
00:19:49.826 --> 00:19:52.269
You know you ask them, like, how long was the training?
00:19:52.269 --> 00:19:52.489
Was it?
00:19:52.489 --> 00:19:55.490
Like they say nine months or a year, like those are good things.
00:19:55.490 --> 00:19:58.192
And then ask them, like, who do you what's?
00:19:58.192 --> 00:19:59.574
Who do you normally train?
00:19:59.574 --> 00:20:01.855
Like, what is the majority of your client?
00:20:01.855 --> 00:20:02.875
Like, what is your emphasis?
00:20:02.875 --> 00:20:03.616
What is your niche?
00:20:03.616 --> 00:20:05.718
Majority of your client?
00:20:05.718 --> 00:20:06.659
Like, what is your emphasis?
00:20:06.659 --> 00:20:07.358
What is your niche?
00:20:07.358 --> 00:20:11.481
And if, like, I trained a lot of NFL players.
00:20:11.521 --> 00:20:13.508
So I got some guys who were not athletes who liked that I was teaching men, so they trusted me.
00:20:13.508 --> 00:20:18.183
When I got women, the reason I could work with them is because I'm a woman now, I'm not a mom.
00:20:18.183 --> 00:20:25.125
So I had to actually do a ton of research and be like okay, what, what is a woman's body?
00:20:25.125 --> 00:20:26.148
Who's had three babies?
00:20:26.148 --> 00:20:27.983
What's going on inside there.
