October 2026 Newsletter
Tricks, Treats & Pilates
There are plenty of spooky things lurking around October—but taking care of your body doesn't have to be scary!
As we settle into fall, it's a great time to keep your body moving and your Pilates practice going. Whether you're a longtime practitioner or just getting started, every session is an opportunity to build strength, improve balance, and feel more connected to your body.
So as you enjoy the changing leaves, cooler days, and maybe a Halloween treat or two, don't forget to give your body some attention, too! A little movement can go a long way toward helping you feel strong, balanced, and energized throughout the season.
Pilates Tip of the Month: Breathe!
It may sound simple, but breathing is an important part of Pilates. Coordinating your breath with your movement can help you stay focused, support your core, and encourage controlled, intentional movement.
The next time you practice Pilates, pay attention to your breathing. Can you keep your breath steady and relaxed while maintaining control of the exercise?
Sometimes, simply slowing down and reconnecting with your breath can make a big difference.
Exercise of the Month: The Pilates Hundred
This month, we're featuring a true Pilates classic: the Hundred!
This classic Pilates exercise challenges you to maintain a steady position while your arms make small, controlled movements. The goal is to work toward 100 arm pumps, but don't let that number intimidate you! The Hundred can be adjusted in several ways depending on your experience, strength, and comfort level.
What Makes the Hundred So Effective?
The Hundred asks your body to work while you breathe, move, and maintain a stable position. It can help develop:
Core control — Your abdominal muscles work to help support and stabilize your trunk.
Breath awareness — The exercise gives you an opportunity to practice coordinating your breathing with movement.
Stability — Keeping the pelvis and spine controlled while the arms move challenges your ability to maintain a steady position.
Endurance — Holding the position and repeating the arm movement creates a sustained muscular challenge.
Concentration — There are several things happening at once, making the Hundred a great exercise for practicing focus and body awareness.
Give It a Try
Start by lying comfortably on your back with your knees bent and your feet on the mat.
Engage your abdominals and, if it feels comfortable, gently curl your head and shoulders up. Extend your arms alongside your body and begin making small, controlled pumps with your arms.
Try coordinating your breathing with the movement: inhale for five counts and exhale for five counts. Ten breath cycles will give you the traditional 100 arm pumps.
Don't worry if you aren't ready for the full version. The Hundred is meant to be adapted!
Looking for a Modification?
If lifting your head and shoulders feels uncomfortable, simply keep your head resting on the mat.
For your legs, start with your feet on the floor and knees bent. When you're ready for more, bring your legs into a tabletop position, with your knees bent over your hips.
Another option is to keep one foot on the mat while bringing the other leg into tabletop. You can switch sides halfway through.
These variations allow you to practice the breathing and arm movement while gradually building the strength needed for more challenging versions.
Ready for a Challenge?
Once you feel comfortable with the basic version, you can increase the challenge by extending your legs farther away from your body.
The more you extend your legs away from your body, the more challenging the exercise becomes. But there's an important rule: only lower or extend your legs as far as you can while maintaining control.
If your lower back begins to arch or your abdominal connection starts to disappear, bring your legs higher. That's your body's way of telling you that you've reached your current range.
Common Form Tips
Keep your neck relaxed. Your chin should not jut toward the ceiling. Think about keeping your neck long and your gaze naturally toward your abdomen.
Keep your shoulders away from your ears. The arm pumps should come from controlled movement rather than tension in the neck and shoulders.
Don't sacrifice your form for the number 100. If you need to pause, modify the position, or perform fewer repetitions, that's okay. Pilates is about quality and control.
Remember to breathe! The breathing pattern is an important part of the exercise. If you catch yourself holding your breath, take a moment to reset.
Did You Know?
Joseph Pilates originally called his method Contrology, emphasizing the idea of using the mind to consciously control the body's movements.
That mind-body connection is still at the heart of Pilates today. Rather than simply moving through an exercise, Pilates encourages you to pay attention to how you're moving.
Keep Moving This Fall
As the days get cooler and the hours of daylight become shorter, it can be tempting to settle into the couch a little more often.
But staying active doesn't have to mean spending hours at the gym. A Pilates session, a walk outside, some gentle stretching, or simply taking a few extra opportunities to move throughout the day can all add up.
Find movement that feels good to you—and keep it going throughout the season!
Interested in Becoming a Pilates Instructor?
Zenergy is looking for Pilates instructors!
Are you a certified Pilates instructor interested in teaching at Zenergy? We'd love to connect with you and share more about opportunities to join our studio.
Our Pilates Instructor Certification Program is in development!
If you've been thinking about turning your passion for Pilates into a career or deepening your knowledge of the method, stay tuned for more information about our upcoming certification program.
Interested in teaching or becoming certified? Contact Zenergy to learn more!
Holiday Schedule
Please note our upcoming holiday closures:
Thanksgiving: Closed November 26–27
Christmas Eve: Closing early at 12:00 PM on December 24
Holiday Break: Closed December 24 at 12:00 PM through January 3
Classes Resume: Monday, January 4, 2027
Have a Happy and Healthy Halloween!
Wishing you a fun, festive, and healthy October!
Enjoy the season, enjoy a little treat, and remember to keep moving. We hope to see you at Zenergy soon!
With gratitude,
The Zenergy Pilates & Wellness Studio