Ideal Core Pilates Fitness Nutrition

09/15/2025

At Ideal Core, we remind our members all the time: put your energy where it counts — into the things you can control.

Life throws plenty of curveballs (hello, 2 AM wakeups, busy workdays, surprise stress, or even just “what’s for dinner?” panic). We can’t stop those things from happening… but we can choose how we respond.

Here are a few powerful areas you do have control over:
✨ Your sleep routine (bedtime, environment, winding down).
🥗 The way you fuel your body (whole foods, balanced nutrition, more veggies).
🚶 Daily movement choices (taking the stairs, walk breaks, standing vs sitting).
🏋️ The decision to exercise or stay active.
😌 How you respond to stress (calm breathing, walking, talking instead of stress-snacking).
💬 The words you use — both to yourself and others (encouragement over criticism).

The best part? You don’t need to master all of these at once. Even small steps add up to big progress. 💪

So today we’re asking our community:
👉 Where will you put your energy — into the things you can control, or the things you can’t?

Drop a “🙌” if you’re with us!

09/08/2025

As the weather cools down, your body might feel a little "tighter".

Last week was asked if Foam Rolling will help long term--- as always there is lots of shades of gray.

If you missed our post about foam rolling- but if you like video format- Dr Henoch explains:
1) What is actually happening (and not)
2) How you can do this effectively and why it might help
3) When to do it.

Dr. Quinn Henoch will be discussing the pros and cons behind several popular mobility ideas, starting with Foam Rolling: Get stronger and build more muscle w...

08/20/2025

Dragon on the lake is here!

08/20/2025

🚨 Back to School = Back to Busy! 🚨

Life doesn’t slow down when the school year starts—if anything, it ramps up! Between sports, homework, and work schedules, it’s easy to feel like your own health and fitness have to take the back seat.

But here’s the truth: if you don’t make time for wellness, the chaos will decide for you.

We just shared a new blog that breaks down real-life ways we (as parents of 4, business owners, coaches, and running for Senate seat) keep health a priority during the busy season. 💪👨‍👩‍👧‍👦

👉 Inside the blog:
✅ Meal ideas that don’t take hours to prep
✅ Fitness hacks to fit into a packed day
✅ Lifestyle strategies for energy & balance

Check it out here: https://www.idealcorepilates.com/single-post/fitting-wellness-into-your-family-schedule

💬 What’s your go-to tip for staying healthy when life gets crazy? Drop it in the comments so we can build a list together!

We hear it at least once a week: “I just don’t know how you guys do it”. Being small business owners, working with our clients, coaches in some of our kids sports, parents of 4 and fitting in your physical wellness can be a handful. Well here is the secret- you need to plan ahead and maximize ...

08/18/2025

Let’s settle the great foam-roller debate —
myth vs. what actually works.

I used to preach foam rolling like it was some miraculous fix. Turns out, the hype doesn’t fully live up to the hard science… but there’s still a reason we keep a few in the studio.

What the science actually says (as of mid-2025):

Warm-up & flexibility: Foam rolling before exercise gives a small boost to range of motion — comparable to dynamic stretching, and can slightly enhance sprint or flexibility performance

Post-workout soreness (DOMS): Rolling after a workout can relieve soreness and tenderness, especially 24–72 hours out. It may also help reduce markers of muscle damage like creatine kinase — especially when compared to doing nothing

Why it “feels” good: Science shows that the relief isn’t due to fascia being stretched or “broken down,” but rather from improved blood flow, nervous system effects, and temporary reduction in pain sensitivity

Performance gains? Generally minimal. Meta-analyses show only slight performance improvements (e.g., a few percent in sprinting or strength) if used correctly — and often only when combined with other warm-up movements

So why do we still roll at Ideal Core?

-Warm-up kick-starter — It can help you loosen up and move better, especially before a deeper movement routine.

-Short-term relief — That post-roll feel-good effect isn't magic — but it's legit, and it can help you move more comfortably through your warm-up.

-Muscle recovery partner — Rolling can help settle soreness and speed recovery when combined with movement, hydration, and rest.

What this isn’t:
-A long-term fix for structural changes in muscle or fascia.

-A performance enhancer on its own — it needs to be part of a smart routine.

So yes, foam rolling is not a miracle cure — but use it smart, and it’s a helpful tool in your toolbox.

What’s your question about foam rolling — timing, technique, duration? Drop it in the comments below, and let’s roll through the answers together!

08/17/2025

🔥 Truth bomb: I can’t think of a single time I’ve said,
“Wow, I’m so glad I put that off.”

Whether it’s health, fitness, or just life… procrastination never pays off.

✨ The shift happens when you:

Take responsibility
Take action
Start NOW (not later)

So let’s put it out into the universe today 👉 Comment below:
What’s ONE thing you’re ready to take action on?

💬 Is it…
Building stronger relationships?
Finishing that project at home?
Eating better?
Finally starting an exercise program?

Let’s go 🚀 You’ve got this.

08/14/2025

I could lie and sell you my “exclusive, secret” nutrition plan…
But instead, here’s my boring, real-life routine that actually works — even with kids, pizza nights, and weekend drinks.

Almost every day looks like this:

Breakfast
-Lean turkey + slaw mix (Asian-style lately)
PB&J on: bagel, raisin English muffin, or whole wheat English muffin (depends on the goal)

Lunch
-Slow cooker chicken (currently obsessed with “Louisiana” style)
-2 wraps & chips, OR 1 wrap & chips, OR salad & chips (depends on the goal)

Snack ideas (depends on dinner size)
-Oats + kefir + Greek yogurt + blueberries or raisins + cinnamon + salt
-Cheese + cherries or grapes + Cheez-Its or pretzels
-Deli meat + pickle + mustard + whatever fruit is around

Dinner
Whatever the family is having — I don’t skimp

Dessert
Few cookies or squares of chocolate — depends on goals

“But what about the peanut butter, chips, and dessert?”
If I cut them out completely, I’d quit faster. This plan works because it’s realistic. Yes, we still do pizza every weekend and have a couple drinks.

Find your balance. Adjust for your goals. Stay consistent through good weeks and bad.

What’s ONE food you refuse to give up, even when you’re eating healthy? 🍕🍫 Comment below — I might steal your ideas!

08/06/2025

Are you living your ideal?

For most of us we are far from it. I used to think that the best version of myself was always just out of reach.

As a young married couple we got caught in the cycle that a lot of young couples do.

$ for health. So focused on work and making money our health took a back seat.

Lifestyle for $. So focused on “building” the lifestyle we thought we wanted we were always tight on money and building up bad debt.
So focused on keeping an active social life and what we didn’t have, it got in the way of our personal development and happiness.

We were running on a wheel constantly robbing ourselves of the best version of ourselves chasing after the things we thought were more important.

It is when we took the time to understand the cycle and take steps towards breaking it that we truly started to live our ideal.

So instead of chasing after what you think will bring you happiness, create the lifestyle and personal approach that allows you to become the best version of you!

Know that that best version will always keep evolving, but the behaviors and habits you create to get there will last a lifetime.
That is

08/04/2025

Love him or hate him- Noah Lyles is a great example of overcoming adversity.
Let's create some opportunities and start living your ideal!

07/28/2025

ITOTD: (ideal thought of the day)
Some of the most dominate athletes in the world have to step away for a mental break.

We saw this with iconic athletes like Jordan, Phelps, Tiger and Simone. We have more documentaries behind the scenes with pro athletes and how important it is for them to take care of their mental health.

Now don't get me wrong... these people can only relate to literally a handful of people in the entire world, and I am not trying to minimize the gravity of any individuals situations, but I do want to take 2 lessons from this:

1) Your mental health is just as important as your physical health. It is likely that the most aesthetically pleasing, fit, healthy, and athletically gifted humans in the world (on some scale) deal with similar issues you and I deal with every day.

2) Don't be afraid to step away and take care of yourself. On one of the largest stages of the world Simone had the maturity and self awareness to step away knowing a slip could not only hurt her team, but cause catastrophic damage to herself and her long term health. Develop that level of self awareness and don't be afraid to ask for help when you need it. Even if is as small as a 5 minute break from work or watching your kids.

In order to give your ideal self to the world, you have to start with taking care of yourself.

07/23/2025

We have some fun conversations with clients- so today we bring this one to you... "What is pizza?" What makes pizza a pizza? The type of bread? Sauce? Cheese? Baking style?

Be prepared to defend your answers!
I don't think any answer is wrong... this is just for fun!

07/21/2025

Ideal Thought of the Day
Each play is a new play.
It's been a while since the Detroit Tigers Detroit Lions and Detroit Pistons were all competitive. So we are sticking with a sports theme.

Each play is a new play.
You can not change the play that just happened.
🙌All you can do is make the best out of the next chance that you have.
The same goes in health and fitness.
You can not change the meal you had yesterday or the workout you did (or missed) yesterday.
🙌All you can do is make the best out of the next chance that you have.
Now go out and make the best out of your next chance!