Ivory Howard On How Pilates Can Improve Your Health and Wellbeing
An Interview With Maria Angelova
Accept yourself. Remember to take the class at your own pace and make modifications to poses to best suit you where you are today.
Pilates was invented around 100 years ago, and it is becoming an increasingly popular form of exercise. What exactly is Pilates? How is it different from other modalities like Pilates or Tai Chi? What are the benefits of Pilates? Who can most benefit from it? In this interview series, we are talking to Pilates professionals & practitioners who can talk about how Pilates can improve your health and wellbeing. As a part of this series, I had the distinct pleasure of interviewing Ivory Howard.
Ivory Howard is a yoga and Pilates instructor that makes it easier for busy, professional women to workout consistently to improve their health and fitness so that they can live their healthiest lives. She provides her clients with challenging workouts focused on strength, balance and flexibility to help them reach their health and fitness goals. She’s been seen in US News and World Report, Health Digest, Fit & Well, Weight Watchers, Sisters from AARP, The Atlantan, Jezebel, Men’s Book Atlanta, Voyage LA, and Voyage ATL for helping others achieve their health and fitness goals.
Thank you so much for joining us! Before we dive in, our readers would love to “get to know you” a bit better. Can you tell us a bit about your ‘backstory’?
I’m a yoga and Pilates instructor that makes it easier for busy, professional women to workout consistently to improve their health and fitness so that they can live their healthiest lives.
I’m on a mission to make sure that more women know that exercise and a plant-based diet can prevent many chronic lifestyle diseases and leading causes of death in the United States. I want to continue to make it easier for women to be active to help them avoid preventable chronic diseases like stroke, diabetes and cancer. And if you have a chronic disease, I want you to know that it’s not hopeless. You can live a long, healthy and active life.
Can you share with us the most interesting story from your career? Can you tell us what lessons or ‘takeaways’ you learned from that?
As beginner Pilates practitioner, I struggled to find examples of others who looked like me. I researched different poses and did not find anyone who looked like me or had my body type. Without this information, it was sometimes difficult to know how to get into a pose or what my body would look like in the pose.
Pilates is practiced by many different people with different body types and that diversity should be welcomed, visible and celebrated so that everyone feels welcome in this community.
It’s important that women of color feel welcome in these spaces. We all know someone, especially in communities of color, in our family or social circle who has a chronic disease.
Pilates is a low-impact exercise that requires little to no equipment. If you’re unable to run or enjoy other high-impact exercises, you can give Pilates a try and still get a great workout. If it’s unsafe for you to walk where you live, you can practice Pilates at home. If you’re unable to purchase workout equipment, you can still practice Pilates at home without buying a thing. Making Pilates more accessible to women, especially women of color, could help meet them meet the recommended CDC guidelines for physical and muscle-strengthening activity and prevent many chronic diseases that plague people of color.
You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
At this phase in my business, three of the most important traits are adaptability, resilience, and ability to be coached.
Adaptable
Many years ago when I was scrolling on Instagram, I came across a set of illustrations. The first illustration was of a hand holding onto a rope so tightly it was turning red. In the second illustration, the hand was letting go of the rope and was returning to a normal color. These illustrations reminded to me that there’s no need to hold on to everything so tightly.
That stuck with me and, when someone repeatedly logged into my streaming accounts in the midst of the early days of quarantine, I decided not to spiral down a rabbit hole of home security and I cancelled my streaming services. Did I miss out Squid Games? Sure. Did I care? Not at all. I found more time to work on passionate projects, read, and be present.
When my neighbor decided to wake me up at dawn, I stopped setting my alarm and leaned into the personal wake-up calls. I discovered that there was plenty time of time to exercise (hello sun salutations), take my dog on long walks in the morning, make breakfast, and take my time getting to the office. Or, sometimes, I lie awake in bed and allow myself the luxury of a slow morning with lazy Saturday morning energy to flow into my weekdays.
You don’t have to hold to everything. You don’t have to continue down a path just because that’s what you were doing yesterday. You can let go and make a different choice. When I committed to this idea, things began to shift in my favor. Let go and see what you discover.
Resilient
My first yoga sculpt class was memorable. There were five students in the class. Two of the students left class early. Another student and I committed to finishing (read: surviving) the class by doing the bare minimum. Another student stepped up to the challenge. Did I mention that in addition to it being a challenging yoga sculpt class, it was also a yoga sculpt class during the summer in Atlanta? That’s right this summer Hotatlanta hot yoga sculpt class was almost unbearable. I’ll never forget it. Since then, I’ve tried other sculpt classes and really enjoyed them but I’ll never forget my first.
I bring this up to let you know, I get why it’s so hard to workout consistently. Sometimes, you can’t get to the studio. Sometimes, you make it to the studio but forget to put your leggings in your gym bag. True story! Sometimes, you feel in over your head in sculpt class. It’s tough but so are you.
Coachable
This year, I’m working on front splits. I’ve tried to work on this on my own in the past but just haven’t been able to get to where I want to be on my own. I realized I need a little help from an expert so I committed to working with a stretch coach. It was not easy but, after just one session, I was able do things I haven’t ever been able to do. I visibly progressed in just two hours!
It’s not always easy to admit when you need support but occasionally we all need help. When we need someone to help with Rover, we don’t hesitate to schedule a dog walker or call the groomer. When we want to remodel our homes, we call qualified professionals. When we need someone to mow lawn and trim the hedges, we don’t hesitate to call a landscaping service. Why then do we hesitate when we need a little help with our health and fitness goals? You don’t have to do this alone.
Are you working on any exciting new projects now? How do you think that might help people?
Have you ever signed up for online classes but never used your monthly membership? Of course, we all have. I want to change how online classes are offered so that clients use the service to successfully reach their goals. To ensure that my clients have the tools to workout consistently and successfully reach their health and fitness goals, they need three things: knowledge, confidence and community. I’m offering a membership program with pre-recorded and live online classes, intensive one-on-one support, and community. To learn more, you subscribe to my newsletter to be the first to know when this membership launches in the coming weeks.
Ok, thank you for all that. Now let’s shift to the main focus of our interview about Pilates. To begin, can you tell our readers a bit about why you are an authority on the topic of Pilates?
As a Pilates instructor for more than 16 years and a public health professional for more than 20 years, I understand that everyone’s relationship with health and wellness is different, and I seek to honor that with my work. I provide my clients with challenging workouts focused on strength, balance and flexibility to help them reach their health and fitness goals. I’ve been seen in US News and World Report, Health Digest, Fit & Well, Weight Watchers, Sisters from AARP, The Atlantan, Jezebel, Men’s Book Atlanta, Voyage LA, and Voyage ATL for helping others achieve their health and fitness goals.
Let’s start with a basic definition so that we are all on the same page. What exactly is Pilates?
Pilates is a form of exercise that was developed in the early 20th century by Joseph Pilates. He called his method Contrology which refers to the way the exercises encourage the use of the mind to control the muscles. These exercises focus on awareness of breath, alignment of the spine, and strength of the core postural muscles.
During your session, your instructor will guide you through a series of 20–25 poses with verbal cues and physical adjustments. During your sessions, feel free to speak up and ask questions like “Where should I feel the work?” or “How can I relieve the tension in my neck?” You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, ask your instructor for a modification. She should have multiple options that are safe and effective.
How is Pilates different from other movement modalities that you have practiced?
With Pilates, you use your own body weight. Mat Pilates requires no other equipment than an exercise mat so you can practice anywhere.
Here are a few other things that set it apart from other exercises. First, breath is an important part of your Pilates practice. It involves inhaling through your nose and exhaling through your mouth. Full inhalations and exhalations are important because they aid in movement control during difficult abdominal exercises. Avoid holding your breath at any point during your workout. As you inhale, breathe in slowly and allow the air to fill the upper part of your chest to your ribs to your lower back. Take care to inhale without allowing your chest or shoulders to rise. As you exhale, let go of the breath with control. You can also try to practice this breathing exercise off the mat when you have a moment while driving in traffic, working at your desk or taking the dog for a walk.
Many beginners unknowingly limit their breathing when they become tense in their upper body and face. Shoulder and facial tension can limit complete exhalations, preventing you from expelling carbon dioxide. You’ll be less efficient and tire much faster. Holding your breath can also raise blood pressure and, as a result, you may feel lightheaded or even pass out.
Never hold your breath in any pose. Be aware of how you are breathing throughout your practice and use it as a guide. Are you holding your breath? Can you hear your breath as you breathe in and out completely? Are you inhaling and exhaling at the appropriate times? Relax your shoulders and face and try breathing in through your nose and out through your mouth. Be sure to use full inhalations and exhalations to aid movement control as you move through challenging poses. Breathe out as you exert effort and breathe in when the pose is less challenging. If you feel your breath become jagged, that’s your cue to back off and try a modification. Ask your instructor for a modification if you feel a pose is too strenuous. She should have multiple options that are safe and effective.
Second, neutral spine is the natural position of the spine when the body is in proper alignment. To find neutral spine, lie on your back with your knees bent and feet flat on the floor with your arms alongside your body. Inhale and as you exhale push every back bone into the mat. Inhale and as you exhale and arch your back allowing for enough room to place your hands under your back. Again, exhale and imprint every bone into the mat. Inhale and arch your back. You will find neutral spine somewhere between these poses. When you’re in neutral spine, there will be only enough space for a grape or two or three fingers in the hollow space (also known as the “grape space”) under your lower back. Try to maintain neutral spine throughout your practice.
Third, the powerhouse primarily consists of your core postural muscles including your abdominal and back muscles. Lie on your back with your knees bent and feet flat on the floor with your arms alongside your body. Inhale and allow your belly button to drop towards your spine. Then, pull in your abdominal muscles and breathe normally. Your powerhouse should always be pulled in and up, in this way, like you’re trying to pull on a tight pair of jeans.
Finally, move only in a range of motion that you can control. For example, if you find that it is difficult to make large circles during the One Leg Circle exercise, try drawing small circles the size of a dinner plate on the ceiling.
You should never feel strain or pain in any pose. If you feel an exercise is too strenuous, ask your Pilates instructor for a modification. She should have several options for safe and effective practice.
On a personal level, what are the biggest benefits that you have gained from regular Pilates practice?
Without a doubt the biggest benefit for me has been an increase in core strength. It’s made me a better runner and helped me prepare for many races. The biggest reward is being able to share this knowledge with someone who is suffering from chronic back pain or recovering from a recent birth, surgery or injury. An increase in core strength helps them recover and improve their functional fitness.
Who do you think can most benefit from Pilates?
Most of the leading causes of death and disability in the United States are directly linked to a lack of physical activity. According to the Centers of Disease Control and Prevention, only 53.3% of adults meet the Physical Activity Guidelines for aerobic physical activity and only 23.2% of adults meet the Physical Activity Guidelines for both aerobic and muscle-strengthening activity.
Pilates is also an effective workout that require very little time and no equipment, making these workouts accessible for more adults to workout consistently and remain active for a lifetime, avoiding many of the leading causes of death and disability in the United States.
For example, Pilates can also lower your blood sugar naturally. Physical activity, like Pilates, can lower your blood sugar because it makes your body more sensitive to insulin. Physical activity causes your body to demand glucose for energy. Your body delivers glucose to your muscles, and as a result, your blood sugar level drops.
Pilates can sometimes be expensive. Can you share with our readers your perspectives on why Pilates is worth its costs?
Pilates, especially apparatus and private classes, can be expensive but I like to show people that it can also be accessible. Mat and online classes are much less expensive and you can reap all of the benefits of Pilates through these classes.
Making Pilates more accessible to women, especially women of color, could help meet them meet the recommended CDC guidelines for physical and muscle-strengthening activity and prevent many chronic diseases that plague people of color.
Pilates is a low-impact exercises that require little to no equipment. If you’re unable to run or enjoy other high-impact exercises, you can give Pilates a try and still get a great workout. If it’s unsafe for you to walk where you live, you can practice Pilates at home. If you’re unable to purchase workout equipment, you can still practice Pilates at home without buying a thing.
Based on your research or experience, can you please share your “5 Ways That Pilates Can Improve Your Health and Wellbeing”?
There are many benefits to Pilates that may include increased flexibility and strength, improved wellbeing and state of mind, and sense of community.
Increased flexibility
This year, I’m working on front splits. I’ve tried to work on this on my own in the past but just haven’t been able to get to where I want to be on my own. I realized I need a little help from an expert so I committed to working with a stretch coach. It was not easy but, after just one session, I was able do things I haven’t ever been able to do. I visibly progressed in just two hours! It’s not always easy to admit when you need support but occasionally we all need help.
Increased strength
I trained for a half marathon in 2016 without any weight training. Along with my training runs, I used only Pilates and yoga during training and I ran my fastest half marathon to date! Bodyweight training really works.
Sense of community
Event Horizon is the scariest film I’ve ever seen. It was even scary the second and third times I saw it. New things are scary. It’s scary kicking up into a handstand. It’s scary jumping back into plank. It’s scary falling into a backbend from a handstand. Maybe it’s even scary the second and third times you give it a try. But you know what makes it easier? Doing it with a friend. Practicing Pilates with a friend who can support you in your practice and catch you when you’re falling makes it easier. You’re more likely to succeed when you surround yourself with like-minded people who are also working towards similar health goals. This type of support and sense of belonging is a key factor in your success.
Diversity
Pilates has given me an opportunity to provide others with what I craved as a beginner. As beginner Pilates practitioner, I struggled to find examples of others who looked like me. I researched different poses and did not find anyone who looked like me or had my body type. Without this information, it was sometimes difficult to know how to get into a pose or what my body would look like in the pose. Pilates is practiced by many different people with different body types and that diversity should be welcomed, visible and celebrated so that everyone feels welcome in this community.
Improved wellbeing
Here are four actionable steps I took to protect my mental health using Pilates.
1. Set aside time for self care and practice consistently at least three times per week. When practiced consistently, the benefits of Pilates may not only include increased strength, improved posture, improved flexibility, and decreased stress.
2. Breathe. Relax your shoulders and face and try breathing in through your nose and out through your mouth. Be sure to use full inhalations and exhalations to aid movement control as you move through challenging poses.
3. Accept yourself. Remember to take the class at your own pace and make modifications to poses to best suit you where you are today.
4. Connect with family, friends and other yogis to whenever possible to enhance your circle of support.
In my own Pilates practice, I stress the importance of precision in Pilates. Based on your experiences and research, what are your thoughts about why precision is important in Pilates?
Precision is an important principle of Pilates but, with my clients, I emphasize practice over precision. I would much rather see that my students are working out consistently and focused on progress over perfection. Precision will come with practice. Practice and all is coming.
You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. :-)
I’m on a mission to make sure that more women know that exercise and a plant-based diet can prevent many chronic lifestyle diseases and leading causes of death in the United States. I want to continue to make it easier for women to be active to help them avoid preventable chronic diseases like stroke, diabetes and cancer. And if you have a chronic disease, I want you to know that it’s not hopeless. You can live a long, healthy and active life.
What is the best way for our readers to continue to follow your work online?
Website: http://www.ivoryhoward.com
IG: http://instagram.com/flatbellypilates
FB: http://facebook.com/flatbellypilates
TikTok: http://tiktok.com/@flatbellypilates
Twitter: http://twitter.com/flatbelly
This was very inspiring. Thank you so much for the time you spent on this. We wish you only continued success.
About The Interviewer: Maria Angelova, MBA is a disruptor, author, motivational speaker, body-mind expert, Pilates teacher and founder and CEO of Rebellious Intl. As a disruptor, Maria is on a mission to change the face of the wellness industry by shifting the self-care mindset for consumers and providers alike. As a mind-body coach, Maria’s superpower is alignment which helps clients create a strong body and a calm mind so they can live a life of freedom, happiness and fulfillment. Prior to founding Rebellious Intl, Maria was a Finance Director and a professional with 17+ years of progressive corporate experience in the Telecommunications, Finance, and Insurance industries. Born in Bulgaria, Maria moved to the United States in 1992. She graduated summa cum laude from both Georgia State University (MBA, Finance) and the University of Georgia (BBA, Finance). Maria’s favorite job is being a mom. Maria enjoys learning, coaching, creating authentic connections, working out, Latin dancing, traveling, and spending time with her tribe. To contact Maria, email her at [email protected]
