Heart of Motion

Discover the transformative power of mindful movement with movement educator Allison Birt as she shares her journey from ballet to Pilates teacher and Franklin Method practitioner.
What happens when we shift our focus from punishing workouts to pleasurable movement? Allison reveals how our relationship with our bodies can fundamentally change when we approach movement with curiosity rather than judgment. "Movement is supposed to feel good. That is our birthright," she reminds us, challenging fitness industry norms that glorify exhaustion and pain.
The conversation explores the rich lineage of Pilates, tracing its evolution through first-generation teachers who brought their unique perspectives to Joseph Pilates' original work. Allison's training with Ron Fletcher (who infused Martha Graham dance techniques) and Kathy Grant (who emphasized creativity and improvisation) illustrates how these influences shape modern practice.
Allison shares an example of the Franklin Method's dynamic neurocognitive imagery. Through a simple shoulder exercise, listeners experience firsthand how changing the words we use – from "stiff, tense shoulders" to "slidey, glidey, smooth shoulders" – can instantly transform physical sensation. This powerful technique shows how we can literally "change our bodies by changing our minds," offering a pathway to greater agency and embodiment.
Ready to experience the difference mindful movement can make? Join Allison and Susannah for their upcoming workshops and discover how turning toward your body with kindness might be the most powerful practice of all.

About Allison Birt:

After a series of injuries prompted her to re-consider a career in dance, Allison transformed her passion for movement as art into a passion for movement as medicine. In 2001 she began learning to teach Pilates from Dianne Miller, honing her skills at the Vancouver Pilates Centre until 2016. She now enjoys teaching at Moving Spirit, a North Vancouver Pilates studio, with owner Susannah Steers.

A perennial student, Allison has been fortunate to learn from and study the repertoire of multiple first-generation Pilates teachers including Ron Fletcher, Kathleen Stanford Grant, and Mary Bowen, who each imparted their own unique perspective on the Pilates method.

In 2011 Allison became a Franklin Method Educator, which transformed her approach to movement education. Now one of a handful of Level 4Franklin Method educators worldwide, Allison is adept at combining mental imagery techniques with embodied anatomy to create lasting positive change in the mind and body.

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Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC. She is passionate about movement, about connections and about life.
Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out. She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.
Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook
Susannah Steers Instagram

Could understanding the body's reaction to stress be key to unlocking better health? This week we unpack the nuanced relationship between stress, movement, and health. You'll learn how stress, in measured doses, can actually bolster strength and resilience, yet when unchecked, it can detrimentally impact our well-being.
Stress and movement are more intertwined than you might think, particularly when it comes to chronic stress and physical activity. This episode shines a light on how stress can disrupt our motor control and stability in unexpected ways. Discover how mindful movement, breath work, and other stress management techniques can counteract these effects and lead to improved stability and coordination.
Embracing a holistic approach to stress management, we'll explore a comprehensive roadmap to building resilience against stress. Movement is a powerful ally in this journey, and by listening to your body and acting with compassion, you can effectively navigate stress's challenges.
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References:
“Sympathetic-induced changes in discharge rate and spike-triggered average twitch torque of low-threshold motor units in humans.” The Journal of Physiology, 586.22, pp 5561-5574, 2008(2) Silvestro Roatta, Dept. of Neuroscience, Physiology Section, University of Torino, Torino, Italy(3) Lars Arendt-Nielsen and Dario Farina, Centre for Sensory-Motor Interaction, Dept. of Health Science and Technology, Aalborg University, Aalborg, Denmark.
Not referenced specifically here, but interesting and relevant research:

A 2015 review by Macefield and Henderson in the Journal of Applied Physiology reinforced the idea that sympathetic activation can influence muscle function. They noted that sympathetic activation can affect both blood flow to muscles and the contractile properties of muscle fibers.
A 2018 study by Hellyer et al. in the Journal of Neurophysiology found that sympathetic activation can modulate motor unit behavior, supporting Roatta, Arendt-Nielsen & Farina's findings about sympathetic effects on muscle activation.

Research by Passatore and Roatta (2019) in the European Journal of Applied Physiology further explored how stress-related sympathetic activation affects skeletal muscle function, largely supporting the 2008 findings.

A 2020 review by Boulton and Grubb in Experimental Physiology discussed how sympathetic activation can influence muscle afferent feedback, which indirectly supports the referenced study's conclusions about sympathetic effects on motor control.

Send us a text

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC. She is passionate about movement, about connections and about life.
Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out. She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.
Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook
Susannah Steers Instagram

Enhance your health through the power of breath, and discover how such a simple act can profoundly impact your physical and emotional well-being. Join me, Susannah Steers, as I guide you through the often-overlooked science of breathing, drawing insights from James Nestor's "Breath: The New Science of a Lost Art." Together, we'll navigate the intricate connections between breathing patterns and health. Learn about the role of the diaphragm in effective breathing, and how modern society's loss of fundamental breathing skills affects everything from posture to athletic performance. Whether you're into Pilates, fitness or sport or or whether you're someone curious about ways to improve your wellbeing, you'll gain valuable insights into how movement practices like Pilates, and deep nasal breath can help you live healthier and feel better.

Some references for this episode:

• Breath: The New Science of a Lost Art, ” James Nestor, Riverhead Books/Penguin Random House, USA, 2020
• “Spark: The Revolutionary Science of Exercise and the Brain ,” John J.Ratey, MD with Erik Hagerman, Little Brown and Company, Hachette Book Group. New York, NY 2008
• “Multidisciplinary Approaches to Breathing Pattern Disorders, ” Leon Chaitow, Dinah Bradley, Christopher Gilbert, Churchill Livingstone, 2002.

Send us a text

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC. She is passionate about movement, about connections and about life.
Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out. She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.
Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook
Susannah Steers Instagram

Unlock the secrets of true core strength! Join me as we challenge the widespread myth that a strong core is all about abs. In this episode, we redefine what it truly means to have a robust core by exploring the intricate dance between the deep inner unit core musculature (including the deep abdominal wall), and other systems in the body. Discover how this structure forms a dynamic cylinder that not only stabilizes your spine and pelvis but also plays a crucial role in posture and movement efficiency.
The core is a pressure zone! We'll play with the metaphor of a water balloon to illuminate the fascinating pressure dynamics within the core.
Finding the power of the core is a personal movement journey,; unique for everyone. It's all about starting from where you are and building gradually. Tune in, embrace your current abilities, and remember: seeking guidance when needed is a strength, not a weakness!

Send us a text

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC. She is passionate about movement, about connections and about life.
Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out. She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.
Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook
Susannah Steers Instagram

Ever wondered how movement can transform not just your body, but your entire way of living? Join us as we welcome Tara Walsh, an expert horticulturalist and outdoor enthusiast, whose life story is a testament to the power of movement.

From the physically demanding world of horticulture to her mountain biking and outdoor adventures, Tara’s journey highlights the incredible benefits of balancing high-level athletic training with mindful recovery practices. Her experience with Moving Spirit Pilates reshaped her approach to healing, teaching her the importance of listening to her body and embracing resilience.
As we chat with Tara, we unravel the art of integrating self-care into rigorous training routines. It's a shift from the "no pain, no gain" mindset to a more sustainable approach that honors the body's need for recovery. Learn how everyday rituals and mindful practices, often overlooked in favor of more intense workouts, can be transformative. By acknowledging the body's interconnected nature, Tara helps us see the value in incorporating Pilates, yoga, and other mindful activities into our lives, ensuring we enjoy the sports and hobbies we love well into our later years.
Our conversation expands beyond personal performance, revealing the profound significance of interconnectedness in our lives. By recognizing our bodies as holistic systems that mirror the natural world, Tara’s insights teach us to foster deeper connections with ourselves and our environment. We explore the necessity of staying present in a fast-paced technological era, and how embracing a holistic view can lead to more meaningful relationships and sustainable living. Let Tara’s story inspire you to integrate movement, presence, and connection into a life full of joy and purpose.

Walsh & Co Gardens and Design Ltd.

Send us a text

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC. She is passionate about movement, about connections and about life.
Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out. She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.
Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook
Susannah Steers Instagram