Hug Pilates & Wellness

Hug Pilates & Wellness 🫀Helping the world heal,☝🏽human at a time.
🏋🏽‍♂️Pilates
🫐Integrative Nutrition
🏡Home for your human body to move + be, well.

The turning over of a particularly big, beautiful leaf. 🍁‌And all my gratitude for it, always.‌🫶🏽‌‌‌‌‌‌‌‌‌‌__
08/08/2025

The turning over of a particularly big, beautiful leaf. 🍁
‌
And all my gratitude for it, always.
‌
🫶🏽
‌
‌
‌
‌
‌
‌
‌
‌
‌

‌
__

Today my daughter turns six.‌It may be cliché to say, but clichés exist for a reason:‌Every single thing about my life —...
06/29/2025

Today my daughter turns six.
‌
It may be cliché to say, but clichés exist for a reason:
‌
Every single thing about my life — and really, my self — has changed since this day six years ago.
‌
It’s a transformation that is still unfolding, as she constantly transforms, herself.
‌
We navigate in parallel, & together.
‌
And I look forward to the evolutions to come 💫✨
‌
‌
‌
‌
‌
‌
‌
‌
‌

‌
‌
‌
‌
‌
‌
__
‌image thanks | josephine amalie paysen

When I’m designing a meal, I’m thinking about:‌🥦Fiber🥩Protein🥑Healthy Fat🍓Carbohydrates‌Today we’re gonna tackle the fir...
06/23/2025

When I’m designing a meal, I’m thinking about:
‌
🥦Fiber
🥩Protein
🥑Healthy Fat
🍓Carbohydrates
‌
Today we’re gonna tackle the first one!
‌
Fiber is a critical component of our diet.
‌
It positively impacts our gut microbiome, digestion, colon health, blood sugar, cholesterol, hormones, heart health, weight management, & more.
‌
And so, it supports our overall health + disease prevention.
‌
Fiber can be found in fruits, veggies, seeds, nuts, beans/legumes, & grains. And it often comes along with additional goodies.
‌
For example, fruits provide both fiber & healthy carbs. Nuts provide both fiber & healthy fat. And so on.
‌
There are ✌🏽main types of fiber: soluble + insoluble.
‌
Both types help slow the absorption of sugar into the bloodstream, supporting more regulated — less spiky — blood glucose levels.
‌
Soluble fiber dissolves in water. It helps to increase the time it takes for your meal to travel through the digestive tract. This helps you feel fuller, longer… which in turn supports appetite + weight management.
‌
Insoluble fiber is not dissolvable in water. It helps give bulk to our stool, supporting better digestive regularity.
‌
Fiber, in general, is a super helpful tool for bolstering both colon + heart health.
‌
It helps manage cholesterol by binding the cholesterol in our gut + “escorting” it out via elimination, rather than it being absorbed into the bloodstream.
‌
Similarly, it helps via digestive effects to excrete excess hormones like estrogen, which, left to circulate freely, have the potential to become problematic.
‌
And, IMPORTANTLY! Fiber is the food your “good gut bugs” need to eat in order to thrive + keep your microbiome garden flourishing. That microbiome matters a LOT + affects every part of your body, every part of your health.
‌
I could go on. 🤓 For now, an invitation to take a look at the fiber sources in your diet.
‌
And to make sure you’re dinking plenty of water while you do. 🫶🏽
‌
‌
‌
‌
‌
‌
‌
__
image thanks | monika grabkowska

Ever felt confused about the “right” way to move?‌It’s no wonder given the state of things in social media land.‌The tru...
06/09/2025

Ever felt confused about the “right” way to move?
‌
It’s no wonder given the state of things in social media land.
‌
The truth is, YOUR BODY LOVES VARIETY.
‌
Any given movement is not inherently “good” or “bad.” Instead, issues arise when our movement is RESTRICTED.
‌
When we’re not moving ENOUGH in enough DIFFERENT ways.
‌
When we are STAGNANT.
‌
Similarly, from a nutritional standpoint, we’d like to be EXPANDING our (healthy) food repertoire, rather than shrinking it.
‌
We are most nourished when we approach our health from multiple directions and diversify our range in sound ways. 🫶🏽
‌
‌
‌
‌
‌
‌
‌
‌
‌

‌
‌
‌
‌
‌
‌
‌
‌
‌

‌
‌
‌
__

Happy Sunday. ⛅️☕️‌Where can YOU do *less* today?‌‌‌‌‌‌‌‌‌‌__
06/08/2025

Happy Sunday. ⛅️☕️
‌
Where can YOU do *less* today?
‌
‌
‌
‌
‌
‌
‌
‌
‌

‌
__

I just read up on a report about how 2/3 of “early” (pre-50) cancer diagnoses are made in women.This is due to a host of...
06/02/2025

I just read up on a report about how 2/3 of “early” (pre-50) cancer diagnoses are made in women.

This is due to a host of reasons, known and unknown.

Two simple things I wanted to step on + share today from the prevention + screening side of things:

1) FIBER + FRESH FOODS —> Simply incorporating these into your diet can be helpful. This is true for several reasons, of them being how fiber – and certain veg in particular – affects hormone metabolism + related processes.

These foods are also preventative by way of the “goodies” they come packed with – antioxidants, etc.

Especially, try to bring in cruciferous veg (brocc, cauli, kale, brussels, cabbage, brocc sprouts). Asian mushrooms + onions can also be uniquely helpful.

2) SCREENING TOOLS —> An invitation to take advantage of what’s available to us… which is more than ever before. This includes routine screenings covered by insurance (I’m looking at you, mammograms), but also newer out-of-pocket tools, if you are able + wanting to go that route.

Two options to consider:

THE GALLERI TEST —> A simple blood test that can detect cancer signals in the blood for 50+ different types of cancer. A screening test rather than a diagnostic one, Galleri comes w/some risk of false positives/negatives + is not a definitive test for diagnosis. But it can be a fantastic check-in and guidepost.

Your P*P can register w/Galleri and order the test for you, or you can add it on to your lab work if you are interested in looking at a host of other biomarkers, as well.

FULL-BODY MRI —> Now an option in some locations. This would be a visual look at all your interior tissues.

‌
There are many factors that go into what is right for you, and this is in no way an ad. Just reminding us that there are options + possibilities these days that haven't been open to us previously.

And the more you are screening for, and the more you know about how to help yourself, the more you may be able to relax in the knowledge that you are being as proactive as possible in terms of prevention + early detection.

Though it sometimes feels scary, knowledge is power.

To your power, my friends.

‌__
image thanks | frantzou fleurine

Your periodic reminder that there is no one right way to move — or nourish — your body.‌And that “more, harder, heavier”...
05/28/2025

Your periodic reminder that there is no one right way to move — or nourish — your body.
‌
And that “more, harder, heavier” is not always the way.
‌
Love to you guys,
‌
M 🫶🏽
‌
‌
‌
‌
‌
‌
‌
‌
‌

‌
‌
‌
‌
‌
‌
‌
__
‌image thanks | monika grabkowska for unsplash+

I just listened to a podcast doing a “take down” (their words) of various movement/training programs.‌Right off the bat,...
05/27/2025

I just listened to a podcast doing a “take down” (their words) of various movement/training programs.
‌
Right off the bat, I wonder if taking other people down is really what we need more of in the world. Wouldn’t building others up be better? Or, why not share what you think is important to share, & leave it at that?
‌
(I’m reminded by my husband that absolutism + controversy sell. That everyone in this space has a stake and a business they are nurturing. That those who make it “big” tend to become targets.)
‌
I see so much confusion, divisiveness, & animosity in our field around what constitutes “evidence-based” training. Which types of movement training are supposedly OK, best, outdated, debunked, etc.
‌
In general, I would suggest any discussion that centers around one supposedly “right” way of doing things often proves problematic.
‌
I am also always surprised that most of these conversations exclude everyone w/any limitation, disability, condition.
‌
We are each unique, & so many factors play into our health and our bodies’ response to stress, including exercise.
‌
I’m not discounting research. I personally consume + stay current w/as much of it as I can, & I strongly feel that this is an important part of our job as practitioners who each trained in some specific way, at some specific point in time. We need to stay apprised of how the information is changing + incorporate that into how we practice – while staying w/in our scope – to the best of our abilities.
‌
AND. I also advocate for taking things on a person-by-person basis + considering the entire human, not *just* the latest data to make their way to the forefront. (Sidenote: Data change/get more nuanced all the time.)
‌
We are complex beings, & we deserve dedicated, multifaceted support.
‌
All this to say, YES to knowing what the studies show + implementing that into our teaching in ways that are appropriate for us and for our clients. And, at the same time, YES to trusting ourselves to get to know the person in front of us and to apply the full skill set/scope we have garnered to the uniquely capable individual that they are.
‌
Lastly + importantly:
Yes to being builders rather than destroyers.

05/27/2025

That’s right… It’s LIVE!
‌
After many moons, the video library is officially up + begun. 🥳
‌
Please visit the link in my bio for access to a growing collection of:
‌
📽️ Pilates Mat Classes
📽️ Perinatal Workshops
📽️ Integrative Nutrition®️ Health Coaching Workshops
📽️ Anatomy Chats
‌
This library has been a true labor of love for me throughout this last year.
‌
I hope it helps you, & I look forward to more to come. 🫶🏽
‌
‌
‌
‌
‌
‌
‌
‌
‌

‌
‌
‌
‌
‌
‌
‌
‌
‌

‌
‌
__

One of the things I’ve been focusing on lately is where my time, energy, & attention are going.‌It can be easy to fall i...
05/15/2025

One of the things I’ve been focusing on lately is where my time, energy, & attention are going.
‌
It can be easy to fall into patterns with this. To default to our natural tendencies, or just keep going with the flow of inertia.
‌
And that’s not a bad thing. A lot of beautiful things can grow from the flow, for sure.
‌
But sometimes, we do well to disrupt the drift a bit. To make conscientious choices. To be more intentional with what we’re trying to do.
‌
I recently heard Miranda July speak about the trajectory of her life + career.
‌
One of the things she discussed was how, in her early adulthood/burgeoning artistic life, she was keenly aware of how she was spending her time. That she would wake up every day and ask herself, “OK, how am I going to spend today? And how *else* could I spend it? What *else* could I do?”
‌
She said this kept her from coasting. From riding time. It kept her thinking + exploring outside her own box. And it helped her develop options, talents, skills that she wouldn’t have developed otherwise.
‌
I also think it keeps us brave.
‌
I don’t have a bow to wrap around this idea today, but I do have a question for you:
‌
How are you spending today?
‌
And, what other things can you do with it?
‌
In love + exploration, always,
‌
M 🫶🏽
‌
‌
‌
‌
‌
‌
‌
‌
‌

‌
‌
‌
‌
‌
‌
‌
‌
__
image thanks | annie spratt

I have space for one new health coaching client!‌If you’re ready to get into it for three months, I hope you’ll join me....
05/09/2025

I have space for one new health coaching client!
‌
If you’re ready to get into it for three months, I hope you’ll join me. 🌱
‌
‌
‌
‌
‌
‌
‌
‌
‌

_
image thanks | odiseo castrejon
-

A reminder today that health is not about pummeling your body into submission.‌It’s about listening deeply to the clues ...
04/02/2025

A reminder today that health is not about pummeling your body into submission.
‌
It’s about listening deeply to the clues our bodies are supplying, & responding to them in adaptive ways.
‌
It’s about partnering with the whole animal organism of us.
‌
It’s about sensing what we need, & giving it to ourselves.
‌
Sometimes that may look like pushing; sometimes it will look like taking it slow.
‌
Sometimes it may look like fasting; sometimes it will be feasts.
‌
Sometimes it may be seeking out connection; sometimes it will be protecting your solitude.
‌
There is no one way, no one rule, that applies all of the time.
‌
And, what works well for someone else may not be what works for you.
‌
And while this truth may not sound simple, it doesn’t have to be overly complex.
‌
By simply tuning in more honestly to what we are experiencing, we better support our bodies — and our health.
‌

‌
‌
‌
‌
‌
‌
‌
‌
‌

‌
‌
‌
‌
‌
‌
‌
‌
‌

‌
‌
‌
__
‌

Address

Reno, NV

Telephone

+17752373786

Website

Alerts

Be the first to know and let us send you an email when Hug Pilates & Wellness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Hug Pilates & Wellness:

Shortcuts

Featured

Share

Category