SHhhhh…….I have a Pilates training secret…

IMG_3316I have a secret that you may not know if you don’t know me that well. If you are a regular client of mine you may have figured this out already. I think it’s OK and actually encourage my clients to not always give 100% in their workouts!!

Let me explain. First let me just say that I know how challenging Pilates can be. When you are giving 100% and paying attention to every little detail of your alignment, engaging your core and staying balanced….it can be intense! When I’m teaching you and you’re giving it everything …I can feel that work! If you work with me on a regular basis you know there are times I’ll “ask” for that effort more often than not and you always do your best.

BUT…if you work with me on a regular basis you’ll also find there are times when I specifically don’t ask for it. There are days when I really believe that the most important thing you did for yourself that day was to show up! Not because I don’t think that you can do the work, but because I truly believe that not every movement experience needs to be an all out 110% effort kind of movement session to be an effective part of your movement practice.  There are some days when a little extra stretching and breath work will allow you to reconnect with your body, de-stress and just plain feel better than if we did your most challenging Pilates Mat workout. (And even if you are not working at 110%…I guarantee you are still working! You are still strengthening, gaining flexibility and working on maintaining a strong balanced body!)

When I say some days, I’m talking about the days when it would have been so much easier just to shut the alarm clock off and go back to sleep instead of coming to the studio, the days when you had a really stressful day at work and would much rather have a glass of wine than go to your Pilates session, or maybe the day when you are feeling a little sore and would love to just take another few days off. Even on those days I truly believe that doing something movement wise (even if it’s at 75% instead of 100%) will make you feel better and keep you and your body much happier in the long run!

2exerciseAs an instructor I really try check in with my clients and tailor their workouts to what their body and their life needs on any given day. You might wonder does this mean clients aren’t getting the most out of their workouts? Absolutely not! The way I see it, by tailoring workouts to the person(and their life on any given day) I’m encouraging clients to show up more often, listen to their body more often and create a more regular movement practice in their life.  I call it balance!

Life is about balance and that includes your movement and workout sessions. I hope that next time you’re considering skipping your movement time you’ll think about this and maybe decide to just do something….. Listen to your body, move it in a way that feels good to you and be proud of yourself for making movement a part of your life!!

Practice What You Teach: Appreciating the Hundred

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100_0I’ll be the first to admit that the Hundred is not my favorite Pilates exercise.  My body or my brain doesn’t ever go, “Wow, I feel like doing my Hundreds!” It’s not like Rolling Back or Short Spine that I find myself craving to do if my body is tight or just needs to move more.  But, I was reflecting this week on how I do really appreciate the Hundred as an exercise and all the things it teaches me on any given day.  Here’s a few of the things that I appreciate and keep me doing it (even though it’s not my favorite!):

1.  Everything is engaged and working in a balanced way: I feel like the Hundred is a shining example for putting all of the Pilates concepts and ideas into one exercise that takes just a minute or so.  Moving from your center, whole body engagement, coordinating breath and movement, concentration, control, persistence….you need them all to get through this one exercise! Even if I do just this one exercise…I feel the work!

2. Check-in Tool: I’ve found that I often use the Hundred exercise as a tool to check in and see how my body is feeling on any given day.  Because the Hundred is an exercise I do most of the time in my Pilates workouts, I have done the exercise thousands of times in my lifetime.  I know where my working level usually is, I know how my body likes to compensate for my imbalances and I have a good sense of what my body normally feels like during the exercise.  So when something feels different, slightly unbalanced or maybe just tight I can usually feel it as soon as I start.  For example, if my hamstrings and low back are feeling tight I usually adjust my working level of my legs and bring them up to 90 degrees with flexed feet so that I can start to lengthen and stretch them.  Then I use that awareness to add other things into my workout that day to try to focus on stretching and lengthening what is over-tight that day.

hundreds3. Feeling Progress: Again, because I consistently do this exercise it easily allows me to feel when I am changing things in my body and making progress.  Some thing are obvious like noticing if my working level of my legs is more challenging or making it through all 10 breaths instead of 6 or 7 and other things can be more subtle.  As an example, I have a tendency to shorten my left side and I can always feel this in the Hundred. When I shorten I feel like I am putting more weight into my left hip and then have to correct by shifting weight into my right hip and lengthening my left side waist.  Lately I’ve been finding that I don’t have to make this correction as often and naturally I’m finding and maintaining the balance in my body better- yeah for progress!

I would love to hear what you have to think about the Hundred!  Do you love it, hate it? What are your takeaways from this exercise?

 

Why every Fitness Instructor should study Pilates!

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pilates2When I started my Pilates journey I was a certified personal trainer who had just discovered that I really loved being part of peoples’ health and fitness journey. Very early in my fitness career I found myself feeling like I didn’t know enough. I found myself hungry to learn more about movement and how the body worked so I could help educate others on how to use movement as a tool in their health care system. When I stumbled upon Pilates I was introduced to an amazing world of educated instructors who inspired me, who taught me Pilates exercises and most importantly taught me the fundamental concepts of movement and how to start using those fundamentals to create efficient movement and balance in my body (and eventually my clients bodies).

I realize that not all fitness instructors want to teach Pilates but I truly believe that if fitness instructors would take some time to study Pilates in their own body and learn just some of the basic movement concepts we teach in Pilates they would find themselves having a whole new toolbox to teach whatever type of movement or class that they teach. That toolbox of being able to teach safe, effective movement would create less injuries, more retention( ie clients sticking with it!) and overall happier clients.

Just as an example here are a couple of fundamental Pilates concepts and some insight into how incorporating these into a body can affect just about any type of movement:

  • Core Engagement : Learning how to properly engage your deep abdominal muscles (transverse abdominus) and how to initiate body movement from this engagement is a skill that so many people have not been taught to do. Even if they’ve read about it or think they know how to do it…if they haven’t practiced it on a regular basis while doing a variety of movements they are probably not doing it!   So many people think if they do a typical “ab” exercise like a crunch or a sit up enough times that will strengthen their core…. this is usually not the case. As a movement instructor just being able to teach and cue your clients on how to find this engagement can completely transform how they move and how their body feels!!
  • Body Alignment: Our bodies are so amazing and are designed to work most efficiently when in alignment. Our bones when in alignment are designed to give us a support system that allows our muscles to work in a balanced, efficient way. Unfortunately, most of us fall into poor posture and poor alignment patterns and we often don’t even realize it. And even when we realize it we don’t know how to bring ourselves into alignment and what it should feel like. Having a fitness instructor who can gives you cues on how to bring yourself into alignment and how to move in alignment will help create balance in your body, prevent injuries and help you get the most out of every exercise and movement you do.

art-pilatesBeing able to teach movement and incorporate teaching skills like proper core engagement and body alignment is not necessarily an easy thing to do. As an instructor it takes not only knowing the concepts but also knowing how to use your words and your physical cues to best guide your clients. And just like it takes practice to learn how to do those skills in your body -it takes practice as an instructor to learn how to incorporate that teaching into every workout or session you are instructing.

If you are a fitness instructor who is looking to learn more I would love to hear from you. As a Pilates teaching studio we offer lots of options designed to help teachers at all levels and experience expand their movement knowledge. I believe in the power of mindful, educated movement and want to help as many people as possible spread that amazingness with others!!!!

Check out our Pilates Teacher Training page here or contact us today to schedule a complimentary session today!

Why it’s important to fill out your health intake completely…

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healthhistoryIf you’re new to Pilates you might find it a little strange that on your first visit to the studio we ask you to fill out a health intake form.  After all, you are just going to work out right?  Why do we need to know about your health ailments, surgeries, illnesses or past injuries? It’s not a doctor visit!!   Well, Pilates is a little bit different from traditional exercise and your health history and your current physical health highly effect how your instructor teaches you the Pilates Method.

As Pilates instructors we are trained to teach the Pilates method to the body in front of us.  What this means to you as a client is that every movement we teach you is taught in a way that is appropriate for your body.  When you fill out your health intake form completely it gives your instructor a great starting place to teach you from.Here’s a few things that people often forget to write down:

  • Old injuries (even those that happened as a child) can effect how your body moves and your movement patterns.  Old injuries that don’t bother you at all may seem silly to list, but as a movement instructor that information can help us decipher movement patterns we are seeing in your body and help us find the best way to help you improve your movement.
  • Occasional aches and pains can tell us a lot.  Don’t feel bad about telling us your low back occasionally hurts when you’ve been sitting for long periods of time or that knee you injured in college bothers you when you take a step in a certain way.  The Pilates method of exercise is designed to create balance in your body and telling us about those occasional aches and pains can help us figure out things like what muscles we need to strengthen, what muscles may need more flexibility and also what kind of movement tips we could give you to use when you are not at the studio.
  • Past surgeries even if they were a long time ago can effect your movements patterns and your muscles.  Depending on the type of surgery, incisions that were made, and what procedure was done this information can give your instructor a lot of information.

We know that for most people telling your fitness instructor your health history is not the normal and really just want you to know why we ask!  We also want you to know that the information is completely confidential and only used by our instructors to help tailor your movement practices to your body.

Practice What You Teach: Hip Hop Pilates & a Proud Mom moment!

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IMG_8208My absolute favorite movement experience this week was taking Duane Lee Holland’s Hip Hop Groove class with my 7 year old daughter Aubri.  Like most 7 year olds Aubri loves to dance, do cartwheels and handstands, jump on the trampoline and do just about anything where she is active.  When we’re home she will spend hours listening to music, creating her own choreography or “shows” as she calls them and of course performing them for my husband and me.  Many days the two of us just put on music and dance and often she coaches me and teaches me a dance.  To me, this is how movement should be – creative and fun!

I have to admit that even though I love to move like this at home in the privacy of our house, I’m usually the last person you would find doing something like dancing (especially hip hop dancing) in any sort of public location! Somewhere in my life I started believing that dancing wasn’t really my thing and that I was way too uncoordinated to dance (especially in public, in front of people who might think the same thing). So for many years I’ve avoided it! Which really has made me feel like a little bit of a hypocrite. I mean I have a whole life and business built around teaching people to empower their body through movement and I was nervous and avoiding dancing in public because of what I might think others thought when they saw my dance moves!

This leads to one of the wonderful things about having children- they teach you a lot about yourself.  I really believe in leading by example and so in my heart of hearts I knew that I wanted be a good example for my daughter of loving yourself, being willing to try new things and being willing to get outside your comfort zone. So last week I put myself out there and tried Hip Hop Groove Class with Duane…and it was super fun, a great workout and no one laughed or made fun of my dancing abilities(at least in front of me!)

A mother who radiates self love and acceptance actually vaccinates her daughter against low self-esteemWhen I had the chance to take another class and bring Aubri with me I knew it would be a great experience for her.  Not only would she get to meet a professional dancer and learn from him, but she would have the chance to be in a room full of women who were being vulnerable enough to try something new, dance and move their bodies, and just plain have fun moving.  I also had a super proud Mom moment when we got to the portion of class where Duane added in the beginning of the Pilates Mat sequence and I looked over to see Aubri doing all of the exercises with great form and control! I love that she is learning Pilates in her body and will have that practice that she can incorporate into the rest of her life.

I want to thank Duane for bringing his love of movement and dance to the studio and creating such a supportive, non-judgemental atmosphere for everyone to learn and move. Also a big thank you for all the women that showed up for class that night and just enjoyed the experience, moved their bodies and had fun!  Just by being yourself and trying something new you helped shaped my daughter’s ideas on what movement can look like and how it should feel…. fun!!!

 

Inspiration of the Month Dawnell Doreo

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Empower your Body-Inspire your Life!

Inspiration of the Month
Dawnell Doreo

When did you start Pilates and what inspired you to start?
I started Pilates in November 2015.  I was ‘inspired’ by a friend who is very persistent and didn’t give up on me.  She actually bought me my first sessions as a gift.  I call it a new gift at a better life.
 
How often do you practice Pilates and what type of sessions or classes have you been doing? 
I usually do Pilates in the studio 2-3 times a week and also at home.  With Pilates I can do quick stretches while I wait for the dogs to come back inside.  I like being able to do something quick and work it into my schedule. I do both reformer and tower sessions in the studio.
What benefits or improvements have you noticed in your body and life from doing Pilates? 
I work at a desk/computer all day long so I have a GIAM ball chair and a workstation that allows me to stand when I need to.  Between changing my workstation environment and doing Pilates I have noticed more strength in my core/back which then causes less sciatica issues.  I used to suffer from sciatica issues on a daily basis, some days I had trouble walking.  Pilates has greatly reduced my sciatica issues and on the occasions where I forget that I’m not in my twenties and I try to lift a box that is too heavy for me and I pull out my back, I’m able to recover more quickly.  Now if only Pilates could tell me not to lift those heavy boxes!
Do you have a favorite exercise or piece of equipment (or both)?  
I love all exercises that allow me to stretch my back.  Some of my favorites are Spine Stretch, Front Push Through on the Tower and Shoulder Bridge anywhere!
What would you say to someone who is thinking about doing Pilates?
I definitely recommend Pilates to everyone, young and old.  Everyone feels better if you are exercising and stretching your body, you have less aches and pains and if you have sciatica issues like me, you have less down time!  If you don’t know what to give a family member/friend for their birthday or Christmas, I highly recommend giving them a Pilates gift certificate!  They will be glad you made their life better!