Samira Shuruk On How Pilates Can Improve Your Health and Wellbeing
An Interview With Maria Angelova
Quality Pilates classes will use body positive language and help to increase self-confidence. Through focusing on the things your body can DO you are un-learning negative body-image programming from society and sometimes family life. More confidence translates to positives in many aspects of ones life.
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 Yoga 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 Samira Shuruk, dance artist, also known as Karen Best.
Samira Shuruk, BA, ACE Fitness Instructor, Certified Sports Conditioning Coach and Behavioral Change Coach. Introduced to Pilates in 1983 while in high school, Samira started teaching fitness and movement in 1986 as a dance major in college. She is a cultural dance artist, and has been teaching at The Yoga Center of Columbia, MD for the past 20 years, with classes in Pilates and meditation, and her own developed Mobility Stretch classes.
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’?
Myparents moved to the US from Australia. I am first generation here, and was raised largely in Academia. With a love of science, nature, movement, art and cultures, my career path has managed to tie in all my passions.
Can you share with us the most interesting story from your career? Can you tell us what lessons or ‘takeaways’ you learned from that?
When I first started teaching, back in the days of Reebok high-top sneakers, white scrunchy socks, and actual record players for music I had a student who was deaf. This was so intimidating for me, and I already felt intimidated by teaching; I was only 18, and this was a very popular gym in Philadelphia, filled with “real adults.” I realized this student also took classes from another instructor, Jaime. I joined his class and learned helpful cuing techniques for deaf and hard of hearing folks.
This helped me fully understand the importance of being able to put myself in another’s shoes and teach from their needs, not my priorities, and to communicate in many different ways. In class I try to describe the same thing several ways, as we all experience our own bodies differently.
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?
Many moons ago a man came over to meet my parents and have dinner. My Mum asked him “What do you see in her?” He replied that he admired my “dedication, determination and tenacity.” My mother replied “Oh, those are all just nice words for stubborn!” Thanks, Mum! However, my ability to work really hard and determination to stick with it, pays off. It means I have been prepared for the lucky opportunities that have come my way.
One such opportunity has been to become a wellness retreat leader. Determination and hard work earns me the trust of my students and clients, and those same traits help me diligently research destinations and itineraries. Put those two things together, and it’s a great match!
My dance mentor, Artemis Mourat teaches that “the audience is on your side.” This helped me get over focus on my insecurities or the dread of making mistakes in front of others, and to learn and practice self-compassion. To me, it is a skill set that can also be internalized over time and become a character trait. I believe self-compassion expands and helps us lead lives where compassion also compels our decisions, actions and communications. This kindness in action has helped me in all relationships — with students, colleagues, clients, family, etc,. Everyone wants to be heard, felt and understood.
I believe I am a good communicator, although there is always room for improvement. Communication starts with listening; not just to words, but also to tone, body language, and also what is NOT being said. Listening includes trying to understand more about that person — their background, life experiences and culture(s). Understanding those things helps shape how I then try to convey my thoughts to them. In truly seeking communication, I have to not trigger defense mechanisms, which helps me choose my words carefully. This kind of positive communication helps me guide my students in choosing healthy habit prompts that work for them in their own lives.
Are you working on any exciting new projects now? How do you think that might help people?
YES, I am! I have developed and filmed a home workout program. It’s designed for women who want to be and feel stronger, have strong curves, and increase self-confidence and metabolism, yet who don’t want to dedicate endless a week to do this.
By using progressive resistance, Pilates and sports conditioning techniques, applied strategically to certain body parts, we can use our time efficiently, while also supporting healthy back and hips, and great posture. It even incorporates techniques to help with those aches and pains we get in our back and hips. I’m super excited to share it.
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?
My first teacher, Jean Sabatine, learned from acclaimed dancer-choreographer Jerome Robbins, who studied directly with Joseph Pilates. I have been in the fitness field since 1986 and have been a part of, and witness to the changes in the field over three decades. My experience gives me a perspective and understanding enjoyed by few. I have taught thousands of bodies over the decades. This includes students I have helped to fix diastases rectii, measure taller at the doctor, no longer need chiropractic care, no long need pain meds, and more.
Let’s start with a basic definition so that we are all on the same page. What exactly is Pilates?
Pilates is a mind-body exercise developed in the early 20th century by Joseph Pilates who called his system The Art of Contrology. The main Pilates practice is his mat-work series. Traditional Pilates mat-work is continued with Joseph Pilates’ original order of exercises, while new Pilates practices include modern understanding of sports medicine and mind-body practices.
Apparatus based Pilates was originally developed for bed-ridden patients who could not do the mat-work without assistance. Joseph Pilates created the first “Trapeze Table” out of hospital bed parts and springs, which explains the look of much of the apparatus.
How is Pilates different from other movement modalities that you have practiced?
Pilates uses mind-body awareness, control, breathing and technique to exercise the body and mind. Old school calisthenics uses momentum, large muscles and is not a mind-body practice.
Pilates incorporates deep core muscles and very different breathing techniques from yoga. Pilates uses controlled movement, and few repetitions, and most yoga focuses on asanas or poses, and no repetition. I find they both have some similar movements to physical therapy. Due to the compression breathing and focus on repetitions Pilates is more similar than traditional yoga classes to exercises assigned by physical therapists. There are of course many different styles of yoga practice.
On a personal level, what are the biggest benefits that you have gained from regular Pilates practice?
In 2012 I had both a back overuse injury and an acute back injury; three bulging discs and one herniated disc with sciatic nerve impingement going al the way down my leg. The orthopedist and my physical therapist were quite sure I’d need surgery. By incorporating my physical therapy with Pilates, I fully recovered with no surgery, and have continued my dance career into my 50s.
Who do you think can most benefit from Pilates?
I think all bodies can benefit from Pilates. My students include everyone from a woman with a walker in assisted living (who I helped walk on her own again) to sports medicine professors, from a blind man with permanent nerve damage in his hips and back, to a dragon boat competitor. I create my classes around my students’ needs and believe it can be good for all abilities, all bodies and all ages.
Pilates can sometimes be expensive. Can you share with our readers your perspectives on why Pilates is worth its costs?
Good Pilates instructors do a lot of training, which takes time and expense. Apparatus is also expensive.
I teach mat-classes at a yoga studio and do my best to keep my level 1 classes easily accessible for everyone.
Most people perceive classes to be expensive because they do not know what a living wage is for a self-employed person whose outward appearance of “work” is 10–20 hours a week, but who also runs a business, pay for continuing professional development, and education, etc.
Based on your research or experience, can you please share your “5 Ways That Pilates Can Improve Your Health and Wellbeing”?
1 — Pilates can help you recover from injuries or surgeries. Student Amelia (not her real name) (mid-40s) was 5 years post-knee surgery and had never recovered her full range of motion. Within 8 weeks of classes she could fully bend her knee again and was getting stronger than she had been in over a decade. In her 50s she is confident in a bathing suit again and going windsurfing!
2 — Improve your posture with Pilates. I have over 10 students who measure taller at the doctor. No one grew taller, they all improved posture. Through improving posture they are helping avoid neck and nerve issues that happen later in life, are helping to alleviate spinal compression that happens as time goes on, and they are helping fix back pain that happens from common postural issues. Taller posture even helps free up your breathing!
3 — Quality Pilates classes will use body positive language and help to increase self-confidence. Through focusing on the things your body can DO you are un-learning negative body-image programming from society and sometimes family life. More confidence translates to positives in many aspects of ones life.
4 — Mind-body based Pilates classes activate the parasympathetic system, or the “rest and digest” system. This kind of mind-body movement lowers the stress hormone cortisol while increasing dopamine, serotonin, and oxytocin, which are feel good, reward-happiness and connection hormones. Other benefits of this vagus nerve work include increased focus, lowered stress, improved digestion, and more.
5 — One can’t talk about Pilates without mentioning the benefits of core-work. The compression breathing, along with the exercises strengthens the deepest muscles in the body; your pelvic floor, transverse abdominals, diaphragm and multifidus muscles. It does so in a balanced way for health. These deep muscles give support to your entire spine and pelvic area — helping to alleviate posture, back, hip, knee and balance issues and even help to prevent hernias and other organ prolapses. The balance of strength and flexibility is important for overall health and functional movement. Do you want to easily get up and down from the floor to play with your kids or grandkids? Do you want to walk your large dog and stay on your feet when they pull? Do you want improved balance and agility for soccer, tennis, yoga or other sport? Do Pilates.
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?
Absolutely! Precision or technique in Pilates helps you use the right muscles so our dominant muscles don’t take over. Focusing on the muscles and body when you are exercising can provide up to 33% more muscular engagement, making it more efficient. Precision also helps to eliminate injurious situations and builds mind-body awareness.
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 have a couple sayings that I say often. I’d be ok with any of them influencing people.
1 — “Joy is contagious and enthusiasm is mesmerizing.” Do things with joy. Share your joy. And do things wholeheartedly. Get lost in the flow and passion of life.
2 — “Be kind to your body.” Take time with movement. Be patient with your body. Ask for modifications AND DO THEM if you need. Listen to what your body says every day — we are different every day. Use comfortable effort — it’s called “workout” for a reason, it is work, but that is not pain. Rest when you need.
3 — “Be kind to yourself.” This alludes to self compassion I wrote about above and is related to loving-kindness practice from meditation.
What is the best way for our readers to continue to follow your work online?
www.samirashuruk.com and sign up for my email list.
Follow me on Facebook or Instagram.
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]
