Spiral Spine Pilates’ staff is growing again, and I am excited to introduce our newest instructor, Lisa Kelly!

Lisa has been working in the fitness industry in California as an instructor/ trainer for over 19 years. She has experience working with clients recovering from back, hip, and knee surgeries, clients seeking relief from acute and chronic pain, and clients with mild to moderate mechanical imbalances in need of strengthening and realignment. She has also worked with athletes and elite athletes desiring to enhance and improve individual performance. She enjoys working with clients in groups and individually to create length and strength along with helping to develop a deeper sense of movement awareness and mind-body connection. Most recently, Lisa has dedicated herself to teaching Pilates and has been teaching in private studios in the San Francisco Bay Area/East Bay for over three years.

Lisa began her Balanced Body Pilates training at Absolute Center in Lafayette, California, and completed her training at Turning Point Studios in Walnut Creek, California. Along with her Balanced Body University training, Lisa holds national certifications in personal training, USWFA water fitness, Precision Cycling, TRX, and The American Council on Exercise.

Lisa delivers a balanced Pilates workout with emphasis on flexibility and strength. Having recovered from joint and soft tissue injuries along with cervical stenosis, she is sensitive to the need for modifications throughout Pilates practice. Lisa’s workouts are driven by her philosophy: every day brings new opportunity to move beyond limitations into a world of possibilities.

Lisa is enthusiastic about beginning her new life here in Tennessee with her husband and daughter. In addition to her passion for Pilates, she enjoys being outdoors gardening, hiking, and kayaking. She looks forward to getting to know everyone at Spiral Spine.

Welcome to the team, Lisa!

Lisa’s Wholistic Pilates Philosophy

By Lisa Kelly

I like to think of Pilates as the bridge between my mind and body. Pilates is about mindful movement. Taking a little time throughout the day to reconnect in simple ways will create strength and lasting change. Here are a few ways that I like to build my Pilates practice into my day. I call them the W’s of Wholistic Change.

Wake up with Footwork: Before getting out of bed, wake up your feet. Feet are the foundation of our bodies. Check in with them in the morning and see how they are feeling. Point, flex, rotate your ankles both ways, and spread your toes. What do you feel in your feet and your legs? If you can do this with your legs elevated straight up to the ceiling, you will get the blood flowing from your lower body back to your heart. If you want to take this a step further, add leg circles.

Water: Drinking water throughout the day is important. On average, adult bodies are made up of 50-65% water. Adolescent bodies contain more water, up to 75%. Water evaporates through our breath and our skin. Drink a glass of water before you have that coffee. Add a little lemon squeeze for energy and cleansing. Then repeat throughout the day to keep yourself well hydrated.

Wall Squats: Squats are great for building strength in the low body, but they are also another way to circulate the blood from the lower body back to the heart and improve posture. To perform a squat, stand against a wall and walk your feet away from your body. Draw your abdominals in and up from the pelvic floor and close the front of your rib cage. Your goal is to sit with your back flat against the wall with your knees extending from the hips perpendicular or 90 degrees to the wall. You don’t have to sit all the way down to 90 degrees at first. Just slide down the wall until you feel the glutes engage for stability and your legs turn on to support your body. Try to maintain connection with the wall with both right and left shoulder joints equally. Check in with your posture and try to keep the back of the head connected to the wall too. You can play with the timing on these wall squats beginning with 30 seconds and set your goal for 5 minutes. Drink water while you’re hanging out on the wall!

Whole Body Integration: Planking is one of the best ways to incorporate every part of your body into one exercise. Stand tall and take a deep breath. Lift your arms up to the sky and then slowly roll down as you exhale, one vertebrae at a time, and let your upper body relax down with your hands reaching for your toes. Walk your hands out in front of you until you are in a plank position. If needed, your knees can come down to the floor to take pressure off your back. You can also move from your hands to your elbows with palms down. Keep in mind that gravity will want to pull your abs down. The work is to engage the abs and pull them closer to your spine without arching your back. Keep your spine straight and engage your glutes too. This is another opportunity to challenge yourself with timing. Start with a hold for 10 seconds and gradually increase the time as you build your strength.

Every positive change, however big or small, creates a wondrous difference. Every healthy habit is a thread that is woven into the larger tapestry you are creating. One Pilates session doesn’t change your entire body. However, your entire body will change one session and day at a time.

See you at the studio!