If you’re on a healing journey and finding it slower or harder than expected, you’re not alone and you’re not doing anything wrong.
As a movement professional, I’ve worked with countless clients in pain or recovery who feel stuck, frustrated, or even hopeless.
One thing I’ve noticed over and over again? It’s not just the body that needs healing, it’s often our beliefs about the body, too.
Let’s talk about limiting beliefs… Those quiet thoughts or assumptions we carry that can subtly shape our healing process in powerful ways.

What Is a Limiting Belief?
A limiting belief is a thought you’ve come to accept as true—even if it’s not. These beliefs often come from past experiences, things we’ve been told, or even fear of the unknown. And when it comes to pain or injury, they can deeply influence how we move, think, and feel.
But here’s the good news: beliefs are not fixed. Just like the body, they can evolve.

5 Common Limiting Beliefs & How to Reframe Them
1. “My body is broken and will never heal.”
- It’s easy to feel this way when pain lingers. But the truth is, the body is incredibly adaptive and responsive. Healing isn’t always fast or linear, but it is possible.
- Try this instead: “My body is resilient and capable of change. Each small step I take is part of my healing.”

2. “If I move, I’ll make it worse.”
- While it’s smart to be cautious, avoiding movement can actually increase pain over time. Safe, supported movement, like Pilates or gentle rehab, is one of the best ways to guide the body back to balance.
- Try this instead: “Movement can be healing. With the right guidance, I can move in ways that support and strengthen my body.”

3. “No one really understands my pain.”
- Chronic or complex pain can feel isolating. But you are not alone—and your pain is valid. Surrounding yourself with compassionate professionals who listen and support you can make all the difference.
- Try this instead: “My experience matters. I deserve to be seen, heard, and supported on my healing journey.”

4. “I’ve tried everything. Nothing works.”
- When progress is slow, it’s easy to feel discouraged. But healing isn’t a straight line. Sometimes, what didn’t help before may work now, with the right approach or timing.
- Try this instead: “My path is unfolding in its own time. I’m open to discovering what works for me now.”

5. “This is just how it is now.”
- Whether it’s age, past injuries, or chronic pain, it’s common to assume that change is no longer possible. But the human body and nervous system are constantly adapting—and so is your potential for healing.
- Try this instead: “My history doesn’t define my future. There are always ways to move better, feel better, and live fully.

Final Thoughts: Be Kind to Yourself
Reframing your beliefs doesn’t mean forcing positive thinking. It means creating space for possibility—mentally and physically. Healing is not just about fixing; it’s about reconnecting—with your body, your breath, and your inner resilience.

So if you find yourself stuck in frustration or fear, take a moment to pause and ask: “Is this belief helping me heal—or is it holding me back?” Then, gently choose a new thought. One that feels hopeful, empowering, and true to the part of you that still believes healing is possible.

Because it is.
And when you are at Pilates Sante, we are here for you every step of the way.
~ Ariel Lehaitre, MSPT, owner & founder of Pilates Sante. 

As the seasons change and cold and flu viruses become more prevalent, supporting your immune system is essential for maintaining overall health. While proper nutrition, hydration, and rest are key factors, movement also plays a crucial role in keeping your immune system strong. Pilates, known for its ability to enhance circulation, reduce stress, and improve overall well-being, can be an excellent tool for supporting your immune function during sick season.

Pilates is a low-impact, full-body workout that emphasizes controlled movement, breathwork, and core engagement. This form of mindful exercise offers numerous benefits that can directly contribute to a stronger immune system as below:

• Enhanced Circulation: Mindful movements promote consistent blood flow, which helps distribute oxygen and nutrients to the body and supports the elimination of toxins.

 

• Stress Reduction: Chronic stress weakens the immune system, making the body more susceptible to illness. Pilates encourages deep breathing and mindfulness, which lowers cortisol levels to promote a relaxed nervous system.

 

• Improved Respiratory Function: Breath control is a key principle in Pilates. Practicing deep, diaphragmatic breathing can enhance lung function, increasing oxygen intake and strengthening the body’s defenses.

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• Lymphatic System Activation: Movement is essential for lymphatic drainage, which helps the body eliminate waste and fight infections. Pilates supports gentle, flowing movements that encourage this process.

Incorporating Pilates into your routine during peak cold and flu season can be simple and effective. Here are some ways to maximize its benefits:

• Practice Consistently: Aim for at least 2-3 sessions per week to maintain circulation and stress relief.

• Focus on Breathwork: Deep, controlled breathing techniques can optimize oxygenation and promote relaxation.

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• Incorporate Gentle Movements: If you’re feeling run-down, opt for a restorative Pilates session with stretches and mindful movements rather than conditioning workouts.

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Check out our YouTube below for some gentle and safe exercises that you can perform at home on the mat to support your healing!

​While Pilates provides a movement-based approach to immune support, proper nutrition and supplementation can further enhance your resilience. Our partner, Designs for Health, offers high-quality supplements designed to support immunity & combat sickness, including:

Immune Support Packets: A comprehensive blend of vitamins C, D, and zinc to strengthen immune defenses.

Quercetin & Nettles: A natural combination that helps with inflammation, the body’s natural defense and respiratory support.

Immunitone Plus: Packed with herbs that support natural killer cell activity and cytokine balance for a healthy immune response

By incorporating Pilates into your weekly routine and supporting your body with high-quality nutrition and supplements, you can give your immune system the boost it needs to stay strong and resilient.
Whether you’re practicing at home or in a studio, mindful movement paired with the right wellness tools can help you navigate sick season with greater ease.

​The hip joint is one of the most powerful and essential structures in the human body, allowing for movement, stability, and weight-bearing functions. However, because of its complex nature and heavy use, the hip is vulnerable to injury, dysfunction, and degenerative conditions.

​Whether caused by muscle imbalances, poor movement mechanics, repetitive stress, or trauma, hip injuries can significantly impact daily activities and overall well-being.

Understanding common hip conditions and how Pilates can aid in recovery and prevention is key to maintaining long-term mobility and function.

1. Hip Flexor Strain

• Cause: Overuse, prolonged sitting, or repetitive movements like running and cycling can cause tightness or strain in the hip flexors (iliopsoas, rectus femoris).
• Symptoms: Pain in the front of the hip, stiffness, and discomfort when lifting the knee or extending the leg.
• How It Affects Movement: Limited range of motion, difficulty in walking or climbing stairs, and increased strain on the lower back due to compensatory movements.

2. Hip Impingement (Femoroacetabular Impingement – FAI)

• Cause: Abnormal bone growth (cam or pincer deformity) leads to pinching of the hip joint, often due to structural abnormalities or repetitive hip flexion (e.g., in athletes or dancers).
• Symptoms: Groin pain, stiffness, and restricted range of motion, particularly in deep flexion or rotation.
• How It Affects Movement: Difficulty squatting, lunging, or performing activities requiring deep hip movement, leading to further joint damage if untreated.

3. Hip Bursitis

• Cause: Inflammation of the bursa (fluid-filled sacs that reduce friction) due to repetitive stress, poor movement patterns, or direct trauma.
• Symptoms: Pain on the outer hip (trochanteric bursitis) or deep in the groin area (iliopsoas bursitis), worsened by prolonged standing, climbing stairs, or lying on the affected side.
• How It Affects Movement: Reduced ability to bear weight on the affected hip, difficulty walking, and pain with prolonged movement.

4. Labral Tears

• Cause: Damage to the cartilage surrounding the hip socket, often due to trauma, repetitive movements, or hip impingement.
• Symptoms: Deep groin pain, clicking or locking sensations, hip instability, and pain with twisting or pivoting movements.
• How It Affects Movement: Feelings of weakness or instability in the hip, difficulty with weight-bearing activities, and an increased risk of osteoarthritis if untreated.

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5. Hip Osteoarthritis

• Cause: Breakdown of cartilage within the hip joint due to aging, wear-and-tear, previous injuries, or genetic predisposition.
• Symptoms: Stiffness, joint pain, decreased range of motion, and a feeling of "grinding" or instability.
• How It Affects Movement: Difficulty standing up, walking, or sitting for prolonged periods, leading to compensatory movement patterns that can strain other joints.

Pilates offers a safe and effective way to address hip injuries by focusing on proper movement patterns, muscular balance, and joint stability. Unlike traditional strength training, Pilates emphasizes controlled, low-impact movements, making it ideal for both rehabilitation and injury prevention.

1. Unloading with Pilates Equipment
One of the key benefits of Pilates is the use of specialized equipment like the Reformer, Cadillac, and Chair to reduce load on the hip joint while strengthening the surrounding muscles.

• The Reformer allows gliding movements with spring resistance, supporting the joint while retraining proper mechanics.
• The Cadillac’s leg springs facilitate assisted hip mobility work, allowing gentle strengthening without excessive pressure.
• The Chair helps train functional movements, such as standing and single-leg loading, to build hip stability.

By unloading the hip, Pilates equipment allows individuals to work on strength and mobility without excessive joint compression, which is especially important for labral tears, bursitis, and osteoarthritis.
  
2. Mindful Movement for Proper Hip Mechanics
Many hip injuries stem from poor movement mechanics and compensatory patterns. Pilates encourages neuromuscular re-education, helping individuals develop:Body awareness to prevent overloading certain muscles.

• Improved posture and alignment to reduce strain on the hips.
• Balanced muscle engagement to avoid dominance of certain muscle groups (e.g., tight hip flexors overpowering weak glutes).

By moving slowly and intentionally, Pilates helps retrain the body to move more efficiently and pain-free.

3. Strengthening the Core & Hip Stabilizers
A strong core and gluteal muscles are essential for hip function, as they provide stability and reduce unnecessary strain on the joint. Pilates focuses on deep core activation and hip stabilizer strength, using exercises like:​

Preventing Future Hip Injuries
Pilates isn’t just for rehabilitation—it’s also an excellent tool for injury prevention. By improving body mechanics, joint alignment, and muscular balance, Pilates helps reduce compensatory patterns that can lead to chronic hip pain or re-injury.
Pilates also encourages symmetrical muscle engagement, reducing strain on one side of the body, strengthens supporting muscles to take pressure off the hip joint and promotes efficient movement patterns, lowering the risk of future overuse injuries.

Have you ever felt a deep ache in your lower back or buttocks that just won’t go away? The culprit might be your sacroiliac (SI) joint—a joint most people don’t hear about until it starts causing them pain.

The SI joint connects your sacrum (the base of your spine) to your ilium (part of your pelvis) and plays a crucial role in supporting your upper body’s weight. While it has only a small range of motion, even slight misalignment can trigger significant pain and discomfort.
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If you’re dealing with low back pain, there’s a good chance your SI joint is involved. Research shows that up to 75% of people with lower back issues also experience SI dysfunction. The pain can mimic other conditions, making it tricky to diagnose without a proper evaluation.

Effective Treatment for SI Joint Dysfunction
The good news? SI joint pain is treatable! Our approach focuses on:
1. Realignment: A skilled provider—like a physical therapist or chiropractor—can manually adjust the joint for quick relief. Additionally, we teach simple self-alignment techniques to help you maintain results between sessions.
2. Stabilization: Keeping the SI joint aligned requires strengthening key muscles like the glutes, transverse abdominis, and obliques. Targeted pelvic stabilization exercises address muscular imbalances, preventing future misalignment.

Pilates is one of the most effective ways to strengthen and stabilize the SI joint without adding excessive strain.
Here are a few recommended exercises:

Supplements for Healing
In addition to movement therapy, certain supplements can support joint health and reduce inflammation:

🌿 Collagen & Vitamin C – Helps repair connective tissue.
🔥 Turmeric & Omega-3s – Natural anti-inflammatory agents that promote healing. We personally recommend inflammatone for your continued healing & to combat flare-ups!

Each 50-minute session is tailored to your needs. Depending on your condition, treatment may take anywhere from 4 to 12 visits.

The goal? Restore balance, reduce pain, and help you move freely again.
If SI joint pain is interfering with your life, you don’t have to endure it. We’re here to help you regain strength, stability, and comfort!

Click the button below to schedule your initial consultation with one of our therapists and begin healing today! 

In today’s fast-paced world, it’s easy to get caught up in the daily grind and forget to take care of myself. But self-care isn’t just about occasional indulgences like bubble baths or face masks, (though those are nice!); it’s about consistently nurturing my physical, emotional, and mental well-being. Here’s a list of eight simple actions I take to make self-care a priority in my daily routine.

1. I Have a Morning Routine
How I start my day sets the tone for everything that follows. Over time, I’ve learned that having a morning ritual helps me feel grounded and in control. Whether it’s making a cup of tea, practicing mindfulness, reading, or meditating, starting my day with intention makes a huge difference.

2. I Move My Body
Exercise doesn’t have to mean hitting the gym. For me, it’s about finding movement that feels good—whether it’s a quick walk, a dance session in my living room, stretching, Pilates, or yoga. I know that any kind of movement helps reduce stress, boost my energy, and improve my mood.

3. I Hydrate and Nourish My Body
​I’ve learned that staying hydrated and fueling my body with nutrient-dense foods helps me feel my best. I try to listen to what my body needs and prioritize wholesome meals. That said, I also let myself enjoy “cheat” moments without guilt—because balance is key!
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4. I Set Boundaries
As a highly sensitive person, setting boundaries has been one of the most empowering self-care practices for me. Protecting my energy and knowing when to say no is essential. I’ve learned that I can’t be available to everyone all the time, and that’s okay. Prioritizing rest and restoration allows me to show up as my best self.

5. I Prioritize Sleep
Getting enough sleep is one of the most important aspects of my self-care. It’s when my body heals and recharges. I’ve noticed a huge difference in how I feel when I prioritize quality rest, so I’ve created a sleep-friendly environment by eliminating distractions like screens before bedtime.

Social connection is so important to me. Spending time with people I love lifts my spirits and reminds me of the support system I have. I make an effort to nurture these relationships—whether it’s a phone call, a coffee date, or even a quick text to check in.
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7. I Unplug from Technology
​Taking breaks from screens helps me feel more present and grounded. I’ve made it a habit to disconnect from emails and social media after 7:00 PM, giving my mind the space to rest and recharge.


8. I Practice Gratitude
Gratitude has been one of the simplest yet most effective ways to improve my mindset. Focusing on what I’m thankful for shifts my perspective and helps me stay positive, even on tough days. Every night before bed, I list at least three things from my day that I’m deeply grateful for.

Low back pain remains one of the most common reasons for doctor visits in the United States, second only to the common cold. Why is low back pain so prevalent? Modern jobs and daily activities increasingly contribute to poor posture and inefficient body mechanics, placing greater stress on the spine.
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Common Causes of Low Back Pain
Low back pain can stem from a wide variety of issues, including:

Why Pilates Is Effective for Low Back Pain
Pilates has become one of the most frequently recommended therapeutic exercise methods for addressing low back pain. Its foundational principles align with the best practices for spine health and rehabilitation:

Principle 1: Core Control
Pilates emphasizes activating the deep muscles of the trunk—including the transverse abdominis, obliques, multifidi, pelvic floor, and diaphragm. Strengthening these muscles helps stabilize the spine and protect it from external forces like gravity and movement-related stresses.

Principle 2: Axial Elongation
By encouraging lengthening of the spine, Pilates reduces gravitational compression and creates more space between vertebral segments. This alleviates pressure on the spinal structures and promotes healthier movement patterns.

Principle 3: Alignment and Body Organization
Pilates teaches proper alignment of the ribcage, pelvis, and hips, improving posture in all positions. This alignment reduces strain on the spinal segments and helps prevent future injuries.

The Pilates Sante Approach
At Pilates Sante, we craft personalized, whole-body exercise programs rooted in these core principles. Our approach ensures that clients experience noticeable improvements early in their Pilates journey. Many of our clients transition from rehabilitation to long-term wellness programs, maintaining their results and enjoying a pain-free, active lifestyle.
​We incorporate the following exercises to help alleviate low back pain and build a strong, supportive core:

Supplements for Pain Management 
The right supplements & CBD healing products can play a key role in supporting your body’s natural healing processes. From reducing inflammation to promoting tissue repair, specific vitamins, CBD products, minerals, and nutrients can help you feel stronger and more resilient.

We strongly recommend the following products for assisting in your healing journeys:

Continuing Your Rehabilitative Journey in 2025
As we step into a new year, addressing low back pain continues to be a priority for health professionals and individuals alike. The rise in remote work, digital device use, and sedentary habits underscores the need for effective, accessible solutions. Pilates stands out as a proven method to not only alleviate pain but also promote lasting spine health and overall well-being.
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At Pilates Sante, we remain committed to empowering our clients through education and movement, helping them achieve a fulfilling, pain-free lifestyle.

If you're ready to take the first step toward managing your low back pain, reach out to us using the button below and book your consultation today!

Osteoporosis and osteopenia are conditions characterized by decreased bone density, leading to fragile bones and an increased risk of fractures. These conditions are particularly common among older adults but can affect anyone.

While medication and dietary supplements play crucial roles in managing bone health, incorporating a tailored Pilates protocol can significantly enhance the effectiveness of these treatments. This blog explores how Pilates, combined with proper supplementation, can help manage osteoporosis and osteopenia, improve symptoms, and promote overall bone health.

Understanding Osteoporosis and Osteopenia
Osteopenia is a condition where bone mineral density is lower than normal, but not low enough to be classified as osteoporosis. It is often considered a precursor to osteoporosis.
Osteoporosis is a more severe condition where bones become brittle and fragile due to significant loss of bone mass. This increases the risk of fractures, especially in the hips, spine, and wrists.

How Pilates Helps Manage Osteoporosis and Osteopenia
1. Weight-Bearing Exercises: Pilates includes weight-bearing exercises that stimulate bone growth and increase bone density.

2. Improved Balance and Coordination: Pilates enhances balance and coordination, reducing the risk of falls and fractures.

3. Core Strengthening: Strong core muscles support the spine and improve posture, which is crucial for individuals with osteoporosis to prevent spinal fractures.

4. Flexibility and Mobility: Pilates improves flexibility and joint mobility, promoting better overall movement and reducing stiffness.
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5. Low-Impact: Pilates is a low-impact exercise, making it suitable for individuals with fragile bones, as it minimizes the risk of injury.

Creating Pilates Protocols for Osteoporosis & Osteopenia
1. Assessment and Customization: Begin with a thorough assessment of the individual's bone health, physical capabilities, and medical history, customizing the Pilates program to address specific needs and limitations.

2. Progressive Load: Gradually increase the intensity and resistance of exercises to stimulate bone growth without causing injury.

3. Emphasis on Balance: Include exercises that improve balance and coordination to reduce the risk of falls.

4. Focus on Posture: Incorporate exercises that strengthen the core and back muscles to improve posture and support the spine.

5. Consistent Practice & Home Exercise Programs: Encouraging regular, consistent practice to see improvements in bone density and overall strength.

Pilates Exercises specific to strengthening the spine & hip bones:
1. Prone superman/superwoman
2. Sidelying Hip Strength
3. Squats

Living with chronic pain and autoimmune disorders can be incredibly challenging, affecting every aspect of daily life. While there is no one-size-fits-all solution, Pilates offers a holistic approach to managing pain and improving quality of life.

​This blog will explore how Pilates and our studio can help alleviate chronic pain and support individuals like yourself with autoimmune disorders through specific exercises and personalized programs.

Introduction
Pilates is a versatile and accessible form of exercise that has gained popularity for its numerous health benefits. Whether you are an athlete, a senior, or someone recovering from an injury, Pilates can be tailored to meet your needs. One of the most significant advantages of Pilates is its ability to alleviate low back pain, a common ailment affecting millions worldwide. In this blog, we'll explore why Pilates is a form of exercise everyone can and should do, and how it can help heal low back pain.

What is Pilates?
Pilates is a low-impact exercise regimen developed by Joseph Pilates in the early 20th century. It focuses on core strength, flexibility, and overall body awareness through controlled, precise movements. The exercises can be performed on a mat or using specialized equipment such as the Reformer, Cadillac, and Wunda Chair.

Why Pilates is for Everyone
1. Adaptable for All Fitness Levels: Pilates exercises can be modified to suit beginners and advanced practitioners alike. This makes it an excellent choice for people of all ages and fitness levels.
2. Low-Impact: The gentle nature of Pilates reduces the risk of injury, making it suitable for those with joint issues or recovering from surgery.
3. Holistic Approach: Pilates focuses on the mind-body connection, promoting mental well-being alongside physical health.
4. Improves Posture: Poor posture is a common issue that can lead to various health problems. Pilates emphasizes proper alignment and strengthens the muscles responsible for maintaining good posture.
5. Enhances Flexibility: Regular practice increases flexibility, reducing the risk of muscle strains and improving overall mobility.
6. Core Strengthening: A strong core is essential for overall stability and balance, and Pilates is renowned for its ability to build core strength effectively.
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