My Favorite things Mat Workout!

When it comes to Pilates exercises I think most people would admit that they have some favorites and they have some that they would skip if they had the option.  Today’s Mat Workout sequence is all my favorites.  Just like Oprah had her favorite things I have my favorite Pilates exercises!  And even though I often practice all of the Pilates Mat exercises, there are many days when I just want to be able to do the exercises I like…so I do!! Enjoy!

Practice What You Teach: Learning to not worry..

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When people first learn that I am a Pilates instructor or that I own a Pilates studio I often find myself having conversations about fitness programs and working out.  I tend to be a listener first, so many times I find myself just taking in what they are saying.  Many times the conversation ends up being about the latest fitness program or plan, fitness or weight loss goals, or even what is considered the correct amount of cardio and strength training per week for a person.  I think many people would be surprised to know that what I’ve discovered is that I personally am not a “workout fanatic”.  I very rarely plan workouts and I really don’t love to work to the point of extreme soreness or pain (ever…!).  I do LOVE to move, movement is part of my life and you will find me including a lot of movement in each day.

This past year has been eye opening for me as I blog weekly about my own Pilates practice. I’m finding that I’m blogging a lot more about movement in my life than I am a particular workoutaha moment.  My career as a Pilates teacher has allowed me to create a life where movement is just part of what I do and who I am and I don’t even really think about it!  The “not really thinking about it” part was kind of a “a-ha” moment for me this week!

You see I almost never plan ahead a workout such as a walk, a Pilates workout, a bike ride, play time with my kids, jumping on the trampoline,etc…yet I do those things on a daily basis without even giving it a second thought! Even better than not ever truly planning ahead for it is that I don’t worry about it!  Yep that’s what I said…I don’t worry about it!

So many times I hear clients talking about missing their workouts, needing to get back on track and finding something to get them moving more.  I can sense just from their tone that this concerns them, they’ve spent some energy worrying about and probably created some unnecessary stress in their life. Sometimes I even start to question myself and think is there something wrong with me that I’m not worried about that stuff? I mean I am a fitness  professional…shouldn’t I  be worried about my own exercise time and stats, my weight fluctuation, my minutes of cardio, etc.?

And then I remember back when I was younger and that stuff mattered to me.  I used to force myself to do at least 30 minutes of cardio (that I didn’t really enjoy) every day just because that’s what someone told me I should do. (I easily do that now but I don’t even think about it because it’s something I enjoy!)   I used to only do the entire Pilates Mat sequence or take a class to do Pilates because I thought that was what you were supposed to do.   I used to jump on the scale and then have positive or negative reactions because of the 1 lb difference from the day before.

aha3I’m not exactly sure at what point in my life I quit “worrying” about my fitness workouts and just made movement part of my life…but I’m glad I did.  Life is crazy, chaotic and stressful enough without spending my time and energy worrying about trying to control things that in the days end really don’t matter.  I love that my Pilates journey has brought me to this place of “not worrying” about my physical fitness and I love that I get to help others who may be on a similar journey.  This reminds me as a Pilates teacher that even though it is important for me to know the Pilates movements, know how to adjust bodies, know how to modify exercises, and know how to progress clients… there are often lessons much bigger and more important that I get to teach.

Nine things to look for when researching Pilates Teacher Training Programs

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pilates ttIf you want to become a Pilates instructor, you know how overwhelming it can be when you start looking at all of the different instructor training programs out there. Learning to instruct the Pilates method is a journey and it is important to find a training program that will best fit your needs and life. We encourage you to do your research and look at three or four different programs to find the best fit for you! Here are some tips to think about:

1. Get to know the instructors who will be teaching the training program and the instructors at the studio where you will be training. You are going to spend a lot of your time at workshops, taking lessons, and observing. Make sure that you enjoy the instructors’ teaching and are comfortable in the studio where you will be doing your training.

2. Many programs have a mentoring portion of their program. This simply means a particular person will guide you throughout the process. Your mentor will be there to answer questions and check in periodically on your progress. Ask who your mentor will be, how you can contact this person, and what the mentoring portion of the program entails.

3. Talk to other instructors who have completed the program. Firsthand experience is priceless and talking to instructors who have gone through the program will give you a good feel for what to expect.

4. Know what the program prerequisites are. Some programs require that you be at a certain level in your own Pilates practice before starting the program, while others may require previous movement or teaching experience.

5. Learn how many hours are required to complete the program. Depending on the type of program you are doing, you will be required to log in your hours and complete them in a timely fashion. Figure out how many hours you will need to dedicate to your training weekly and make sure this is reasonable and that you are able to schedule these hours. Many programs have a time limit. Ask how long you have to complete the program and what happens if you do not complete it in that time frame. If not completed within a certain time frame you may need to retake workshops or pay an extra fee to extend your time to finish the program.

6. Ask about the program costs. Be very specific and make sure you know what is included in the program price and what is not included. Sometimes training manuals and books are included in the pricing, but often times they are not. Ask if any of the required lessons are included in the price and if not, whether there are discounts on sessions while in the program. Some programs will include the use of the studio for your practice teaching in the program price, while others may charge you to use their space and equipment. Are tests included in the program price or will you have to pay extra?

7. If you are interested in teaching at the studio you will train at, be sure to ask about apprentice teaching opportunities as well as future employment opportunities after you finish your training. Many studios offer apprentice teaching positions. This is a great way to gain experience, get your required hours in, and make a little money to offset your costs.

8. Many Pilates programs offer a Certificate of Completion instead of a Certificate of Certification. The Pilates Method Alliance (PMA) has encouraged training programs to do this in order to encourage instructors to take the Pilates Method Alliance international professional exam, and as a way to create an international standard of Pilates instruction. Different studios, gyms, and fitness centers have different requirements for their Pilates instructors. If you are planning on teaching in a particular setting it, make sure you know which education requirements are necessary.

9. Most Pilates programs require some sort of continuing education to keep their certificate of completion current, and PMA certified instructors must complete sixteen hours every two years. Ask about continuing education requirements and inquire about continuing education opportunities offered at the training studio.

Practice What You Teach: Bean Bag Pilates

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If you didn’t think I was a Pilates Nerd already, this post may confirm any suspicions you had!  The workout I was most excited about this week was the one I did on a bean bag!  Yep I’m talking about a bean bag chair! In fact it’s the one that usually sits in our lounge area for clients and staff to sit on.  Let me explain….

I taught my regular Wednesday night Pilates Mat class this week and found myself talking to one of my clients after class about how we could find a better position for her to be able to do the Pilates Mat Side Leg Kick series.  She has a shoulder injury that really bothers her when she’s lying in any sort of side lying position on that shoulder.  I had played around with small pads, small balls and barrels to prop her but nothing really worked.  As I stood chatting with her in our studio lounge area I happen to spot our bean bag chair.  Mid conversation I plopped onto the floor and set myself up in the bean bag chair to do some side leg kicks…..it was perfect!!  I could position it around my shoulder so that I wasn’t putting extra pressure on the shoulder and it propped my head up in a supportive way too!  Even though she was laughing at me at first, my client then got on the floor and tried it out and she was almost as excited about it as me!!

I’m not quite sure why I never thought of using the bean bag as a prop! All of a sudden I was thinking of other clients who also might benefit from the adaptability of the bean bag to give support in a variety of positions.   I couldn’t wait to try it out!! So the next day I played around doing a variety of exercises using the bean bag for support!!  There’s a few pictures above of my play time!

Pilates in the Pool!

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I have a confession…. summer can be a difficult time for me to fit in Pilates workouts. When the weather warms up, I typically add more outdoor activites to my fitness routine. Biking, paddle boarding, and hiking tend to trump my usual weekend schedule at the studio. Add in vacations, social events, and the occasional weekend road trip, and there is little time left for my favorite classes. If I am not planful, my Pilates practice can easily fall by the wayside.

If you are like me and find it difficult to make it to the studio in the summer, consider adding a little Pilates to your favorite outdoor activity! Try a mini-Pilates workout before heading out on your morning run, practice your Pilates breathing before your next bike ride, or try some paddle board Pilates!

I recently decided to fit some Pilates in while enjoying some time at the pool. It was the perfect way to fit a little Pilates in to my day without giving up time at the pool. From a therapeutic standpoint, exercising in the pool offers the benefits of both bouyancy and resistance. But most importantly, it’s fun!

If you have tried Barre classes at Rivercity Pilates, then you already have experience with several options for translating the traditional Pilates matwork to a standing routine. If you are new to trying Pilates in a different environment, consider trying a few of my favorite Pilates exercises in the pool.

  • Chest expansion – inhale as you press your arms back and open your chest, exhale as you bring arms back to the water surface. For an added challenge, grab a pool noodle to use in place of the roll down bar usually used in tower class.
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  • Mermaid – again, grab a pool noodle (or a kickboard) if you have one, but feel free to try this without any props. Inhale as you press down with one hand and elongate in to a side bend. Exhale as you return to upright standing.
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  • Standing leg kicks – think side leg kicks in a standing position. Hold on the edge of the pool or a railing for support, or challenging your balance by standing a few inches away. Try sweeps, battement, developpe, rond de jambe, hot potato, and bicycle. For added challenge, try sidekicks using pool noodles or floats to perform the whole series floating (sorry, no pictures of this experiment!). Add in some single leg pumps from the traditional chair repertoire while you are at it.

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  • Rolling like a ball – this one takes a little experimentation and a pool noddle or two, but it’s a fun one to try! Experiment with placing pool noodles under your knees and possibly around your back. Start with small rocks and gradually increase the range of your movement. Most importantly, have fun!

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Have you tried Pilates in the pool? If so, tell us about your favorite variation.

~Shelley Mockler

 

Do I need to live nearby to join the Pilates teacher training program?

You might be surprised to know that often times trainees in our Pilates teacher training programs travel as far as 3 or more hours just to get to our studio for training.  Pilates is still growing and building in the midwest and there are not a lot of Pilates teacher training programs offered in Iowa.  Did you know that Carey Sadler, director of the Body Precision Teacher Training program at Rivercity Pilates is one of only 5 certified Pilates instructors in the state of Iowa?  Rivercity Pilates offers one of the few comprehensive Pilates teacher training programs in the state.

IMG_7035The Body Precision comprehensive training program allows participants to work through training modules and eventually be eligible to sit for the national certifying exam offered by the Pilates Method Alliance.  If you are considering Pilates teacher training you’ll want to make sure your check out the Pilates Method Alliance website
and learn about the certifying process as this is considered the gold standard in the Pilates world.

The Pilates teacher training programs are a mix of in studio workshop time, trainees taking their own lessons and classes, trainees getting in observation hours of experienced teachers and trainees practice teaching. Workshop hours are always held on the weekends and the rest of the hours can truly be customized to your schedule.  Often times we will work with trainees who are traveling to the studio to help them plan training days where they can come over and get in a private lesson or a class and also stay and get in observation hours before and after their session in order to maximize their time.  Technology is advanced enough these days that we also can use a live video stream to let trainees get observation hours in from a distance. Practice teaching hours do not need to be done at the studio and can really be completed somewhere close and convenient to you.

If you are contemplating learning to teach Pilates but have not done it because of access to a training program in your area please reconsider and give us a call.  We would love to talk to you about how you can fit our program into your schedule and into your life!!