What The Co Pilates and Billy Joel Have in Common…..


We have locations for those uptown girls and downtown boys! We are very excited to share the next step in the growth of The Co Pilates as a collaborator in the health and wellness field by letting you in on a little secret. We are officially announcing a satellite location near Grand Central Station! We have partnered with Integrative Spine and Sports to offer our one-on-one services in another convenient location at 286 Madison (40th and Madison) Suite 1601. No, that’s not a typo. It’s the same suite number as our Union Square location, serendipitous, we know. To start we have availability on Tuesdays and Thursdays. Call 917-674-4751 or email move@thecopilates.com for more information.


Speaking of New….. New Year, new you as they say. How’s it going so far?

 The new year typically comes with a gust of motivation to “do things differently this year”, “finally get in shape”, “try something new”, or “stop avoiding this nagging back/shoulder/knee pain.” Pair that newfound motivation with the desire to erase holiday parties, sweets, and drinks and we convince ourselves that this year WILL. BE. THE. YEAR! Unfortunately, research shows that in six months only half of us will still be on track ). It seems 2 months of holidays and 1 dry January doesn’t equal a long-term plan for success through the other 9 months of the year.

If any of this sounds familiar, never fear. Below is a little checklist we think will help you spark a restart if you’ve already fallen off your intention, or give you a jump start if you still haven’t made up your mind.


Let’s first identify a handful of “traps” – things to be aware of which often lack the “time release” necessary to achieve our long-term goals for a whole year:


  1. Non-specific goals - These often look like broad statements such as “I want to get back in shape.” or “I’m going to join a gym this year and go all the time.”

  2. Too much too soon - An example of this is the decision to go back to playing a high-intensity sport after a 3-year hiatus, going for a long run when you’ve never run before, and/or taking a new boot camp class after no regular exercise routine in a year. Add a 50 hour/week desk job to the mix and you have an injury waiting to happen.

  3. Lack of a plan or accountability - Going it alone is totally possible, it’s just harder. In addition, saying it to yourself in your head takes less commitment than taking the time to write in your calendar when you will take action.

Once you’ve identified your trap, what’s next?

  1. Pick a short-term goal that is easy to achieve and will make you feel good no matter how childish or silly it seems. Let go of numbers as a goal in the beginning as it can make achieving the goal too overwhelming. For example, if you started with the vague goal of “getting in shape”, try just 5 mins of simple stretching each morning before you get ready for your day. Set a timer to get the satisfaction of the ding to signify completion! A little bit of movement every day creates the foundation for more consistent movement over time. Moreover, balance exercise goals with a new self-care behavior, or a little change to your diet (ex: fruit instead of a pastry as your afternoon snack). The goal is ease so you don’t end up feeling forced or deprived. In other words, set yourself up with rewards for the hard work you have done. For more ideas on fun and simple snack alternatives check out my friends at Moss Wellness and Smart Mouthed Health.

  2. Pick one new thing per quarter to try. Mark it on your calendar at the beginning of the year. Use each quarter to give your mind and body time to adapt to that new activity and your schedule time to incorporate it. If it’s something you’ve done in the past, and would like to get back to, consider ways you can warm up to the activity rather than just throwing your body into it and hoping for the best. Again, we are encouraging long-lasting movement here!

  3. Remember that choosing to block out a regular time and day for exercise each week – pick a class, schedule time with a friend, sign up for a spot at The Co Pilates (wink!) -  is something that not only benefits your body but your mind as well. A clear head connected to a body that feels good has a positive ripple effect on many other areas of your life.

The goal is sustainable positive change. If you find that slowly over time you have veered off your track, your body will need the same approach to “get back” to a better place. That is small slow changes over time. It’s easier to move a rock than it is to move a mountain.