Strengthening Your Willpower “Muscle”
Making many healthy choices re­-quires willpower, the ability to ignore temporary pleasure or discomfort to pursue a longer-term goal.
Researcher Roy F. Baumeister, PhD, has found that willpower operates like a muscle. It can be strengthened, but also easily exhausted.
To better understand how your willpower “muscle” works, read this low-down from Kelly McGonigal, PhD, health psychologist and yoga/fitness instructor at Stanford University.
Increasing Willpower
According to the physiology of fitness, temporarily exhausting a muscle should lead to increased muscle size or improved ability to use fuel. The same is true for willpower.
Try controlling one thing that you aren’t used to controlling, and aim to do it every day. Like physical exercise, this act of self-control can be uncomfortable at first, but over time it is no longer a struggle. The willpower muscle has learned a new skill, and with practice, the act of self-control is less likely to deplete willpower. If all acts of willpower reflect a single strength, then training any individual act of self-control should strengthen all acts of self-control.
The Limits of Willpower
Research shows that willpower is inherently limited. No matter how physically fit we are, exerting ourselves inevitably leads to exhaustion. The same is true of inner strength: self-control depletes willpower in much the same way that exercise temporarily depletes physical power.
Because willpower is limited, each act of self-control is a win-lose effort, helping in the immediate situation but making us more likely to lose control later. Refraining from gossiping at work makes it more difficult to hit the gym after work. Resisting the impulse to splurge at your favorite store makes it more difficult to turn down dessert. This means that it’s important to set priorities and to give ourselves a break on the things that aren’t at the top of the list.
Conserving Willpower
How can you make healthy choices without depleting willpower? Margaret Moore, founder and chief executive officer of Wellcoaches® Corporation, advises planning in advance as a strategy for conserving willpower. “You don’t want to be standing in front of the fridge saying you don’t have a clue what to eat. The weakest moment of self-control is when you’re hungry and tired. Too much choice tends to overwhelm us. If you have to make a lot of choices, you’ll deplete your self-control.”

Likewise with exercise, when you’re feeling strong, set up a weekly date to meet a friend at the gym. Commit and just show up-no choice and no


Mental Health and Exercise

Want to alleviate stress or cope with depression? Exercise may help. Increasingly, there is evidence from researchers that certain levels of physical activity can positively affect mental health. Len Kravitz, PhD, researcher and program coordinator of exercise science at the University of New Mexico, Albuquerque, takes a look at what research has discovered about the connection between exercise and mental health.


A growing body of research over the last 10 years shows that physical activity and exercise also improve psychological well-being (Dubbert 2002). Published data show that people with higher levels of fitness are capable of managing stress more effectively than those who are less fit (Hassmen, Koivula & Uutela 2000). It appears that cardiovascular exercise is the method that most benefits stress reduction. The research indicates that moderate-intensity aerobic exercise, performed three times a week (sessions lasting over 20 minutes) for up to 12 weeks, has the most influence on stress management.


The antidepressant action is one of the most commonly accepted psychological benefits of exercise. Patients diagnosed with depression have credited exercise as being an important element in comprehensive treatment programs for depression (Dunn et al. 2002). Cardiovascular and resistance exercise seem to be equally effective in producing antidepressive effects (Brosse et al. 2002). It also appears that both a one-time exercise session and chronic exercise training programs have a positive effect on people with clinical depression (Dunn et al. 2002). Research does imply, though, that the greatest antidepressive effects occur after 17 weeks of exercise, although you can observe improvements after 4 weeks (Scully et al. 1998). The effects of exercise on depression seem the same for men and women.


The results of over 30 published papers show a link between acute and chronic exercise and the reduction of anxiety (Scully et al. 1998). There appears to be much debate about whether low-intensity, moderate-intensity or high-intensity aerobic exercise is most beneficial. (If you’re not sure at what intensity you should exercise, consult with a personal trainer.) It appears that even short bursts of 5 minutes of cardiovascular exercise stimulate anti-anxiety effects. The research also indicates that people who train for periods of 10–15 weeks receive the greatest beneficial effects.

This handout is a service of IDEA, the leading international membership association in the health and fitness industry, www.ideafit.com.

For the latest research, statistics, sample classes, and more, “Like” IDEA on Facebook here.

SIDEBAR: Get in a Better Mood

It appears that cardiovascular and resistance exercise can positively affect various mood states, including tension, fatigue, anger and vigor (a psychological variable defining vitality or energy) in normal and clinical populations (Lane & Lovejoy 2001; Fox 1999). Plus, it has been shown that even a single session of 25–60 minutes of aerobic exercise (at low, moderate or high intensities) increases positive mood feelings while also decreasing negative mood feelings. Researchers need to further research resistance training to learn more about the connection between it and mood state.


Brosse, A.L., et al. 2002. Exercise and the treatment of clinical depression in adults: Recent findings and future directions. Sports Medicine, 32 (12), 741–60.

Dubbert, P.M. 2002. Physical activity and exercise: Recent advances and current challenges. Journal of Consulting Clinical Psychology, 70 (3), 526–36.

Dunn, A.L., et al. 2002. The DOSE study: A clinical trial to examine efficacy and dose response of exercise as treatment for depression. Controlled Clinical Trials, 23 (5), 584–603.

Fox, K.R. 1999. The influence of physical activity on mental well-being. Public Health Nutrition, 2 (3a), 411–18.

Hassmen, P., Koivula, N., & Uutela, A. 2000. Physical exercise and psychological well-being: A population study in Finland. Preventative Medicine, 30 (1), 17–25.

Lane, A.M., & Lovejoy, D.J. 2001. The effects of exercise on mood changes: The moderating effect of depressed mood. Journal of Sports Medicine and Physical Fitness, 41 (4), 539–45.

Scully, D., et al. 1998. Physical exercise and psychological well-being: A critical review. British Journal of Sports Medicine, 32, 111–20.



Meditation: Just the Basics

Today, 10 million Americans—more than twice as many as a decade ago—practice some form of meditation, according to TIME magazine. And with contemporary medical experts claiming that regular practice of this ancient activity improves well-being and health, the trend may well continue.

Would meditation help you? Discover what meditation is, the benefits of doing it and a few examples of meditation styles below from Shirley Archer, JD, MA, IDEA’s mind-body spokesperson, a health and wellness educator based at Stanford University School of Medicine and author of books such as Pilates Fusion: Well-Being for Body, Mind, and Spirit.

What Is Meditation?

Meditation is an ap-proach to training the mind. A person with an untrained mind may think the power that his thoughts and emotions wield over his life is inevitable, rather than seeing it as something that can change through meditation. Long-term meditators come to see that thoughts and emotions are drifting by, much like clouds in the sky. And little by little, as practitioners become less invested in their mindless chatter, they can live with a more open awareness of present experience. With this awareness, they tend to react less impulsively to life’s pressures and are able to respond to them with greater equanimity.

Benefits of Meditation

While relaxation is not the goal of meditation, it is often one result of it. Back in the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term the relaxation response after conducting research on people who practiced transcendental meditation. The relaxation response, in Benson’s words, is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.”

Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:

  • lower blood pressure
  • improved blood circulation
  • lower heart rate
  • less perspiration
  • slower respiratory rate
  • less anxiety
  • lower blood cortisol levels
  • feelings of well-being
  • less stress
  • improved deep relaxation

Multiple Methods of Meditation

Many methods of meditation exist. A concentrative practice involves focusing on a single point. This could entail observing the breath (see sidebar), repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong or counting beads on a rosary. Since focusing the mind is challenging, as a beginner you might meditate for only a few minutes and then work up to longer durations. In this form of meditation, you refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Through this process, your ability to concentrate improves.

Mindfulness meditation, in contrast, encourages you to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises. Through this process, you see how your thoughts and feelings tend to move in particular patterns. Over time, you become more familiar with the impermanence of emotional states and with the human tendency to quickly judge experience as “good” or “bad” (“pleasant” or “unpleasant”). With practice, an inner balance develops.

Observing the Breath

This exercise is an excellent introduction to meditation techniques.

  1. Sit or lie comfortably.
  2. Close your eyes.
  3. Make no effort to control the breath; simply breathe naturally.
  4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, return your focus back to your breath. Maintain this practice for 2–3 minutes to start, and then try it for longer periods.



Injury Prevention for New Moms
If you are a new mother, congratulations! Along with the blessings, however, come some physical challenges.
Various movements associated with care of a baby can cause serious distress to your body if you don’t perform them functionally. How can you lessen the risk of injury?
Learn proper movement patterns for typical activities you do with your baby. (Exercise can also help; seek the assistance of a personal trainer or group fitness instructor if you have questions.)
Read the suggestions below from Lisa Druxman, MA, founder of Stroller Strides® LLC and author of Lean Mommy (Center Street 2007), and Carl Petersen, PT, a physical therapist and co-author of Fit to Deliver (Hartley & Marks 2005).
Carrying the Baby 
As a new mom, you may spend many hours holding the baby in a slumped position with your spine “collapsed,” or with one hip jutting out to the side. (Most often you will hold your baby on one side.) Chances are that your wrist will be flexed to get a good grip on the baby, and your scapula will be in a stretched, protracted position. Instead, try to
  • keep the spine in neutral alignment, with shoulders pulled back;
  • bring the baby to the body’s center whenever possible; and
  • maintain a neutral wrist position, especially if experiencing carpal tunnel issues.
Feeding the Baby 
During breastfeeding you will often hunch over to bring your breast to the baby, which can wreak havoc on the spine. Other concerns when feeding are holding the breast for the baby (compromising the wrist) and crossing the legs (causing pelvic and spinal imbalance). Ideally, you should
  • sit in neutral-spine position in an ergonomically correct chair and use a footrest;
  • maintain a better feeding posture by using a support pillow to raise the baby; and
  • set up a nursing station where everything is handy, to avoid reaching and twisting.
Pushing a Stroller 
Simply pushing a stroller can pose postural challenges, since your natural tendency is to lean forward, lock the elbows and extend the wrists while pushing. Make sure you
  • keep the head and chin up, with ears over shoulders;
  • keep the shoulders depressed and retracted slightly, with chest leading;
  • hold the arms in a softly bent position, not locked;
  • keep the wrists in neutral (carpal tunnel is prevalent in new moms);
  • engage the abdominals throughout the movement; and
  • take full, comfortable strides.
SIDEBAR: Carrying the Baby’s Car Seat 
The car seat that slips out of the car and snaps into a stroller may seem like a convenient invention, but it can be troublesome physically. Seats are often heavy and hard to hold, placing torque on your spine.
The best thing you can do is
  • use the car seat carrier as little as possible, taking baby out of the seat and holding her close or putting her in a stroller. According to a study presented at the 2006 annual meeting of the American College of Sports Medicine, it is better to manually hold an infant and lift an object than to perform a lift while holding the baby in an infant carrier.
When the car seat is essential, you should
  • use correct posture to pick it up: when removing the seat from the stroller, first find neutral spine; stand in front of the car seat with the seat at the center of the body; bend the legs and bring the seat in toward the body, engaging the core muscles while standing up. When taking the seat out of the car (or putting it in), get into the car. Keep the car seat close to the body and engage the abs when lifting. Be careful of twisting motions and of carrying the seat away from the body.
  • use the biceps to hold the seat, rather than letting it hang from the end of the arm. A best-case scenario is to hold it in the center of the body like a laundry basket.



Enjoy an At-Home Spa Day

Are you feeling tense, anxious or overwhelmed? Would you like to feel more joy, calm and confidence? If so, then consider making a commitment to personal wellness with an at-home spa day.
Rejuvenate yourself with these at home spa treatments from Mary Monroe, a Los-Angeles-based health and spa writer.
Planning to Relax
How do you get started? These guidelines will help you create your overall at home spa day plan:
  • Don’t settle for less by just planning to do a skin treatment or throwing in a yoga videotape. For a fully rejuvenating experience, include all four elements of spa living into your day: meditation/relaxation, body care, fitness and healthy nutrition.
  • “Shop” around your house for what you need to turn your home into a spa sanctuary: Gather scents and oils, candles, music, favorite healthy foods, a journal, and meditation or inspirational books.
  • Don’t just “let it happen.” Plan your at home spa day in advance: What will you eat to feel healthy? What activities will you include? What relaxation or meditation will you perform?
  • Plan to incorporate nature into your at home spa day, whether that means a walk in your favorite park or quiet time in your garden.
  • Safeguard your solitude. Turn off phones, televisions, radios and computers.
Create Your Own At Home Spa Treatments
There are many hair, face and body treatments, ranging from easy to elaborate, that you can make for your at home spa day. For example, pineapple contains bromelain, a protein-digestive enzyme that helps rid skin of dead cells and dirt, counteracts histamines, has anti-inflammatory properties and acts as a mild astringent. Olive oil also has excellent healing properties and is a good source of vitamin E, which restores the skin’s surface.
Eat Mindful, Healthy Spa Meals
The Marshall Plan, spa consultant to many of the world’s leading spas and resorts, suggests these at-home spa meal tips from The Spa Life at Home by Margaret Pierpont and Diane Tegmeyer (Whitecap Books 1997):
Don’t Skip Breakfast. If you’re frantic, do as spa-goers do on their way to an early-morning hike-pack a bag with whole fruits, low-fat cheese, hard-boiled eggs or healthy granola.
Begin Lunch or Dinner by Eating Light Soups. They’ll help fill you up so you won’t overindulge in heavier foods. Also, keep fresh fruit and lots of water within reach throughout the day.
Eat Mindfully. Stop and think about what you are about to consume; slow down and try not to reach for more food before you’ve finished what’s in your mouth.
creating your at home spa day
Your at home spa day can be as simple or complex, short or long, as you like. (Even a spa half-day is better than none!) Phyllis Pilgrim, Rancho La Puerta’s specialty weeks director and its former fitness director for nearly 20 years, suggests this at-home spa day formula:
  • Do 20 minutes of light weightlifting followed by 45 minutes of yoga (or as much of either form of exercise as feels right for your body).
  • Give yourself a facial using a good-quality face cleanser, placing a cool pack over your eyes and relaxing for 15 minutes.
  • Take a long shower with a salt scrub, rubbing your body in light circles with a loofah or washcloth, depending on your skin sensitivity.
  • Eat light meals of fruit and juice, fresh salad with a wide variety of vegetables, cottage cheese, cranberries, nuts, sunflower seeds and a light dressing.
  • Relax to classical or New Age music and use incense and fresh flowers to enhance the atmosphere.
  • Try meditation or reflective activities, such as reading or journaling.
Your at home spa day should reflect your personal interests and needs. Is there a visualization tape you’ve been meaning to try or an emotional issue you would like to reflect on? Why not do it during your at home spa day?


Pilates and Pregnancy

pregnant-pilates-pregnancy-prenatal-fitnessPilates and Pregnancy

make sure to check out our in house pilates program!

Are you pregnant? Congratulations! As you are finding out, pregnancy is one of the most meaningful and remarkable experiences in a woman’s life. Physical radiance, the surge of endorphins and excitement about motherhood are among the most enjoyable benefits. However, pregnancy is also physically and emotionally taxing.

The good news is that exercise can help. Many women with uncomplicated pregnancies can continue exercising at mild- to moderate-intensity levels to help offset some of the discomforts and to prepare for the birth ahead. (Always check with your doctor for clearance to exercise and special instructions during pregnancy.)

What type of exercise can help? Offering a body-mind approach that balances strength and flexibility training, Pilates is perfectly suited to preparing women for labor and a speedy recovery postpartum. A no-impact regime, it places special emphasis on restoring the spine’s natural curves (postural alignment) and on improving stability and mobility to areas weakened during pregnancy.

How can Pilates help your pregnant body, and how can you keep yourself safe? Stefania Della Pia, assistant program director and instructor trainer for STOTT PILATES®, addresses these issues below.

Helping Postural Alignment

Throughout the gestation period, your posture changes and the muscles around many joints can become imbalanced. This imbalance can put mechanical stress on your lower back, pelvis, hips and feet. The shoulders and upper back begin to round forward; the thoracic extensors (muscles of the upper back) and the scapular stabilizers (shoulder area) lengthen to create an increased curve. Because of this, the muscles of the cervical spine (neck area) become shortened as the head pulls forward and the pectorals (front of the shoulders) also become tight. Lumbar lordosis (an increased curve in the lower back) may also increase, causing tightness and contributing to lower-back pain. Improving postural alignment is therefore a key benefit of Pilates training during your pregnancy.

Strengthening the Lumbopelvic Region

As your baby grows, your center of gravity shifts, affecting coordination and balance. Pilates exercises can enhance these skills without compromising safety. In addition, the hormone relaxin affects the joints and connective-tissue collagen fibers in your pelvis as well as the rest of your body. Relaxin, while essential for allowing your infant to be pushed out during birth, can produce the negative side effect of increased instability in the pelvis. Strengthening the muscles of the lower back and pelvis will help stabilize this area.

Strengthening the Shoulder Girdle

The physical demands of lifting and carrying your newborn will require upper-body strength and stability. A Pilates regime will strengthen the muscles around the shoulder girdle, which is the bony arch formed by the collarbones and shoulder blades. These muscles include the rhomboids, middle and lower trapezius, rotator cuff muscles, middle and posterior deltoids, biceps, triceps, serratus anterior and latissimus dorsi.



Smart Shopping in Natural Food Markets

Natural and organic food markets have sprouted up everywhere, offering you a nearby source for “natural” foods, such as organic produce and other foods that are free of antibiotics, preservatives, growth hormones and trans fats.

However, not everything in these markets is healthy. In fact, the layout of a natural food store can be challenging for even the smartest shoppers. Learn how to spot and navigate around the danger signs in store aisles before your next visit to the market. Jenna A. Bell-Wilson, PhD, RD, CSSD, co-author of Energy to Burn and owner of SwimBikeRunEat.com, shows you how.

Danger Sign: Organic Labels

The term organic means that the food is more than 70% free of pesticides, herbicides, fungicides, growth hormones, antibiotics, irradiation and genetic modification. Organic does not mean the product is low fat, low sodium, fat free, low calorie, nutrient dense, rich in phytochemicals or even plain old healthy. It simply means it has been certified “organic” by the United States Department of Agriculture (USDA).

Danger Sign: Crackers, Chips and Cookies—Oh My!

Natural food markets offer shelves and shelves of crackers, chips and cookies claiming to be organic alternatives to junk food—all without trans fatty acids. In these aisles, keep a close eye on food labels to make sure saturated fat hasn’t replaced trans fat. There are some better, tasty snack choices lurking on these shelves, but again, check the labels to find the healthiest options.

Danger Sign: Frozen and Faux Foods

More and more natural food markets are stocking up on frozen and “faux-meat” entrées to attract harried health-conscious shoppers. Stamped “organic” or “natural,” these products are convenient, but they can pack a lot of calories and fat into a serving size.

Occasionally indulging in a frozen pizza from one of these stores is probably not a problem if your overall diet is healthy. But don’t assume that a slice of pizza is low fat simply because you bought it at a natural food market. Some varieties can dish up a generous amount of total fat, so always scan the nutrition facts panels.

The wide variety of meat alternatives now on display can also push the fat envelope. Although they may offer less fat and fewer calories than the “real thing,” faux products can still provide more than a nugget of fat, some of which may be saturated. Flip the boxes and choose a meat substitute that provides the taste you are looking for with the least amount of fat. Pay close attention to the grams of saturated fat



Family, food and fun! Bring the kids, friends, neighbors, and check out Natal to Nest. Enjoy class demos, meet instructors and win prizes! Giveaways include yoga fitness packages, Pilates classes and skin care product. Look forward to seeing you May 16th, 2:00-5:00 pm. Please email info@nataltonest.com or call 303-221-6378 with any questions.

open house full


WOW-Doula fees are EXPENSIVE!

Actually, it’s quite the opposite. Pregnant Mother Having Contraction in Hospital

Many of our clients ask how a doula sets her fee, and why there is variation in fees from one doula to another. Most do not understand the time spent behind the scenes preparing for a birth, or the economics of being self employed. Experience also plays a huge role in a doula setting her fee. Let’s look into this further. For this post, we will consider an average doula fee here in Denver CO, of $1000.

 A normal first time mom may be in labor for 14-16 hours or more. Don’t let this scare you! Early labor is the longest part. Although most birth doulas do not join their clients in early labor, they typically spend time with them by phone consulting and checking in, until it is time for the doula to join them.

Some labors (ex: inductions or baby in a less than optimal position impeding progress), may go on as long as 24-36 hours or more, requiring extra time spent with a client in need.

Average time spent with a client (just in) labor and birth is 10 hours. This is an average for a normal labor and birth. At least 30% of births fall into the categories of prodromal labor (baby probably not in prime position or back labor, early labor starting and stopping) or inductions, requiring much more time from your doula. A birth falling into one of these two groups could end with your doula having spent 18-30 hours with you. Easily.

Doulas also meet with their clients before and after the birth of their baby, for prenatal and postnatal appointments. Depending on how many visits your doula includes in her fee, this could be anywhere (on average) from an extra 4-8 hours, on top of the time spent at your birth.

Most, if not all, doulas make themselves available to their clients for questions leading up to your birth, by phone and/or email. This also requires time. Depending on the health history and circumstances surrounding the client, this could be anywhere from 1-3 hours.

So what does this mean per hour? Let’s use an example of an average first time mom paying $1000 as a doula fee. This moms labor and birth happens completely textbook, normal labor and birth, averaging 16 hours from start to finish. In this example the family will receive two prenatal appointments and one postnatal appointment.

  • Two prenatal appointments x 2 hours= 4 hours
  • Phone calls/answering email questions prior to birth= 1 hour
  • Phone calls in early labor and prep time for doula to leave=1 hour
  • Labor support, active labor through birth and 1st feeding=10 hours
  • One postnatal visit in clients home=2 hours

Total hours=18 hours=an earning of $55.55 per hour

That was fairly simple! But now we must remember, these figures are before business expenses (gas, liability insurance, marketing, office space, certification memberships, professional trainings AND taxes). Let’s deduct 30% for business expenses and Uncle Sam (a very low and probably unreasonable, estimate) and your doula is now making approximately $38.00 per hour.

Sure, there are times when a client may give birth quickly and the doula spends less than 4-5 hours with her. But this is very rare and these labors help to balance out the extra long labors that are more likely to occur.

Let’s put this into perspective. Your doula fee will be about (approximately) $1,000(+) less per hour than your OB fee. Average time spent by your medical provider (midwives not included), 10-15 minutes per appointment and 2 hours at your birth. No, I’m sorry, wait time in the office doesn’t count towards time spent.

Doulas are a rare breed. They can care for their families, their businesses, their clients, be in deep sleep and wake at the phones first ring, completely coherent and ready to go, at 2:00 am, whenever needed. Support a birthing family tirelessly, get home at noon the next day, take care of her family, get a quick snooze and potentially get called in to do it all over again.

Obviously, nobody can keep this up forever and this is why doulas limit the amount of clients they take each month. They must ensure down time to care for themselves as well as be ready to take care of their clients. Every doula I know has missed holidays, skipped vacations, missed birthdays, recitals, and more.

This is all part of the business. Yes, it is a business and one that a doula must love.

Don’t do it without a doula!


stacey melitoStacey Melito ICCE, CD(DONA) has been an active childbirth educator and birth doula since 2001. She is also the owner of Natal to Nest, a pregnancy and new family wellness and fitness center located in Highlands Ranch, CO.







We are so excited that Dayana Viana has chosen Natal to Nest and Highlands Ranch as Pilates Lifestyle’s new home! Dayana’s studio will open at Natal to Nest in February 2015, moving from Lone Tree Colorado. All inquiries should be made directly to Dayana through her contact information and website below. Her current class schedule includes private and semi-private pilates reformer classes for all stages of life including women,  men and pregnancy!

For questions, class schedule and registration please use contact information and website below…
Dayana Viana
Pilates Lifestyle

Dayana-Viana-Pilates-Lifestyle-Natal to Nest-Highlands Ranch-LittletonMeet Dayana Viana
Dayana’s unique energy and teaching style comes from early exposure to the fitness world. She obtained her Physical Therapy Degree from University Nove de Julho – Brazil. Her post-graduation work was done at University Federal de Sao Paulo, Brazil, where she specialized in Geriatrics Rehabilitation. Four years after completing her degree and all of her momentum focused on Pilates, she began the prestigious Pilates Teachers Training Program by STOTT PILATES. Dayana also became Internationally Certified by STOTT PILATES.

She decided to take her talent to the United States and she fell in love with the culture, people, and opportunity that Denver, Colorado has to offer. Dayana enjoys working with clients of all levels and customizing their workouts to meet their specific needs and goals. With each client she likes to focus on practicing Pilates in excellent form and making the most of each exercise. Every session involves personal coaching for her clients to improve their strength, flexibility, overall self-image, and well-being. She guides each client, giving precise verbal and tactile cues to insure optimal alignment, proper breathing, and safe and efficient movement and has a true passion for teaching. Dayana’s mission is to impact as many people as possible through the mental and physical transformation that Pilates offers.



Natal to Nest proudly serves Denver South including Highlands Ranch, Littleton, Lone Tree and Centennial Colorado