If there is mindful, is there mindless?

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IMG_4277 I teach mindful movement daily and I’m a firm believer in the power of a mindful movement practice in your life.  I love my Pilates practice and how it forces me to pay attention to my body, to go inside and not even think about anything else, and to just plain create space and time for me.  I also love what I like to call my mindless exercise for an entirely different reason.

For me, mindless exercise is usually a run or walk or combination of both.  My goal is often to run because it forces me to push myself, it gets my heart rate up and I can’t overthink it.  I grab my headphones and listen to some of my favorite music and just get outside and move.  The getting outside component is probably just as important as the activity for me.  I find my brain and my body crave the fresh air and the sunlight(or moonlight depending on when I get out!), whether its scorching hot out or 20 degrees.

During my runs I often find myself just soaking in the outdoors, looking around and reminding myself of the expansiveness of my world.  Check out the amazing scenery I get to soak in during a run around my neighborhood.  Sometimes in life, I feel like I get so caught up in the little things going on in my life and for some reason when I’m outdoors I reminded of how unimportant those little things are in the big picture of things.

IMG_4278I always feel better mentally and physically when I’m done with my mindless exercise and I can always tell when I haven’t gotten it in for a few days.  For me how I feel is what keeps me motivated to continue to add it in to my life.  There used to be a day when mindless exercise like running, cycling, cardio,etc. was something I did to stay in shape or to maintain or lose weight and it often seemed like a chore.  Now it’s a truly a gift in my life, something I get in whenever I can because I enjoy it and because I love how it makes me feel.   It’s amazing how much that perspective can change things.

P.S.  I’m a super slow runner and quite honestly don’t find it easy while I’m doing it, but it seems the after effects trump that and keep me coming back for more!

November Inspiration of the Month: Ellen

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ellenWhen did you start Pilates and what inspired you to start?
I have consistently engaged in fitness activities for the last 38 years – well, with an occasional month off every couple of years.  I started off in 1978 with jogging, then aerobic classes at the newly built gym and racquetball club near my house, took tennis, golf, and racquetball lessons (1980’s and lousy at all 3).  Followed by Jane Fonda, “The Firm,” step aerobics, jazzercise, water aerobics, and a try at spinning (90’s – ugh)!  At different times, I have had a rowing machine, a universal weight station, a Nordic Track, a recumbent stationary bike (anyone want to buy it?) and an elliptical.  I have walked thousands of miles over the years!   Same story with every one; excitement, then boredom, and eventually, abandonment…and I moved on to the next thing.
Then in 2000 in Peoria, IL, I found a trainer gym where you work out with a trainer on an appointment basis, and I was hooked!  I love the one-on-one, the partnership, the friendship that develops. I continued working out that way until I fell last December and fractured my humerus.  At the same time, my beloved trainer took a job in another field.  So, after taking several weeks off last winter for healing, in the spring of this year I began looking for my next exercise venue.
I found Kris Cameron online and became aware of Rivercity Pilates and that she gave classes here.  I saw that there were classes in Cardio Funk, Yoga, Pilates, and Strength Training, so I decided to give it a try because it offers a well-rounded exercise approach that would hold my attention, and that maybe a different form of exercise was right for this time in my life.  And, it is a small place where people are friendly. No hard-bodies strutting, either!
I had tried Pilates twice over the years, mats only, in a larger group with no personal attention, and I had found it incredibly challenging and not particularly fun. So, I had quit.  But, when I came here for my introductory session with Carey Sadler, I decided to try it again. For one thing, as we all know, she is fabulous!  And so it began.
How often do you practice Pilates and what type of sessions or classes have you been doing?

In the beginning I took classes on Tuesdays and Thursdays with Kris, and began with Reformer and Tower classes with Carey, Cardio Funk and even Yoga, (for “Every Body”, even mine!!), with Julie and I learned that Carey is not the only fabulous teacher at Rivercity!  They all are!!  I try to do 4-6 classes per week and 2-3 personal sessions with Carey per month.

What benefits or improvements have you noticed in your body and life from doing Pilates?
The benefits I have noticed are increased flexibility, particularly hamstrings and quads, decreased lower back pain, and the improved functioning of my arm and shoulder.  I feel refreshed when I leave, and I have better awareness of my posture most of the time.

  
Do you have a favorite Pilates exercise?
I love the equipment which makes it all so interesting and challenging. The Tower is my favorite. I love it that it takes so much concentration and attention that I have to get out of my life for 50 minutes and be totally here with my body, mind, and spirit.
What would you say to someone who is thinking about doing Pilates?  
This is my “happy place.”  I love the small size of the classes. Thanks, Rivercity staff for giving me a new lease on life!”

Pay now or Pay later!

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dollarsWe hear it all the time.    A sedentary life style is a problem, and everyone needs to get out and exercise.  Our friend Len Polumbo in Chicago read one of our blogs entitled “Is Pilates too expensive?“, and it spurred him to do some research, and we asked him if we could share it with all of you.   An internet search on physical activity and any of these conditions listed below will cite numerous sources on the benefits of exercise for reducing, controlling, or eliminating them.

Since it’s hard to measure costs that are avoided, because people who exercise generally feel better, Len looked at the cost of some very common chronic conditions in adults and compared them to how many Pilates classes you could have for that dollar amount.   We added some stats about the prevelance of those conditions in the United States.

According to the US Department of Health and Human Services Agency for Healthcare Research and Quality (AHRQ):

About 1 in 3 adults in the US have hypertension and only about 1/2 have their blood pressure under control.  (From personal experience, I can share that my blood pressure goes down about 10 points when I am exercising more than 3 times per week.)   Annual expenditures* for those treated for hypertension averaged $781 per adult in 2012. At $15 per class that’s equivalent to 48 Pilates mat classes or about once per week.

42% of women over 45 suffer from osteoarthritis (just 37% of men).   Annual expenditures* for those treated for osteoarthritis and other non-traumatic joint disorders averaged $1,932 per adult in 2012. At $15 per class that’s equivalent to 128 Pilates mat classes or about two times per week.

It is estimated that 84% of adults have back pain at some time in their life.   Annual expenditures* for those treated for back problems averaged $2,019 per adult in 2012. At $15 per class that’s equivalent to 134 Pilates mat classes or almost three times per week.

Diabetes is the 7th leading cause of death in the US.  The same report notes that 9.3% of the American population had diabetes in 2012, and that number increases to over 25% for adults over 65.   Annual expenditures* for those treated for diabetes averaged $2,536 per adult in 2012. At $15 per class that’s equivalent to 169 Pilates mat classes or about three times per week.

Where would you rather spend your money?   On personalized fitness classes?   Or on copays for clinic visits, prescription costs, and hospital stays?    I’m staying with Pilates!  If you have a friend or relative that you’d like to bring to the studio, Carey is offering a complimentary first class for them!   Just call the studio first, to make sure there will be room in the class!

 

* Annual Expenditures Includes Hospital Outpatient or Office-Based Provider Visits, Hospital Inpatient Stays, Emergency Room Visits, Prescribed Medicines, Home Health Services

Teaching Pilates can be as centering and meditative as doing it!

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I have to admit I love my job.  There are so many job perks to being a Pilates instructor that I often forget how nice it is a to live in my Pilates clothes, be active all day long and spend my work hours teaching something I’m passionate about.

IMG_6734A job perk I don’t always think about is how present and centered I have to be as an instructor to do my job well.  I often forget how good this is for my brain and soul until I have a day when it’s a challenge for me to keep my mind focused on the task at hand.  Teaching Pilates isn’t something you can mindlessly do.  It’s hard to think about what you are going to make for dinner and walk a client through a sequence of exercises helping them find their best form.

Most days I have no problem staying and going into  “instructor” teaching mode, but a few weeks back I had an evening where a friend had shared some exciting news with me during the day and I found myself having to really work to be focused.  While I was teaching I was continually having to bring myself back to teaching and the body in front of me.

mindful2It reminded me a lot of when I meditate and use a word to focus on and the continual process of coming back to that word when my mind drifted to other places.  That’s when I had that “ah ha” moment  of realizing that the process of teaching Pilates probably has a lot of the same effects on my body and brain as a meditation practice.   Pretty cool and just another reason to love my profession!!

What should I wear to Pilates/Yoga?

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While you will see some classmates wearing colorful workout pants at RCP – by far the most common color is black!

When it comes to workout clothes there are a TON of options out there.  There are a lot of companies making very expensive Yoga, Pilates and workout wear and you may wonder do I need special clothing to take a Pilates class?  At Rivercity Pilates, labels and logos are not important.   You might see someone wearing exercise pants from Costco or Target or you might see someone wearing a logo some people recognize!  What is important, is that you are comfortable.

There are some things you may want to consider when deciding what you wear to class and they really have nothing to do with the price tag or the company who makes your pants.  Here are some quick tips to finding an appropriate pair of pants for your next Pilates class:

1.   No Zippers! 

In Pilates we articulate (aka roll) through the spine in many exercises so you’ll want to avoid pants that have zippers, buttons or even uncomfortable seams.   Those cute running tights with the zippered key pocket on your back side just might hurt you when you roll down to your mat!

2.  Consider your classmates/instructor!   Avoid Loose Shorts!

There are many exercises that involve you laying on your back with your legs reaching up to the ceiling and away from your body.  Avoid wearing loose fitting shorts or skirts or make sure you wear a biking short underneath so you are not exposing yourself to your classmates & instructor! 

3.  Consider a higher waisted workout pant!  

For me, higher is better. Hip bones or higher is a good rule of thumb.  Because of all of the rolling, twisting and just plain moving we do in Pilates most people find a higher waisted pant keeps them covered better through out movements.  It can be really distracting if you are seeing the underwear of the people next to you, and there is no need to share your back side with the rest of class!!  Pants with an internal drawstring are a great feature in a Pilates Pant!  While this blog concentrates on pants, a longer shirt can also help with this coverage issue!

4. Sweat Pants or Fleece will likely be too hot!  

Pick a lightweight breathable fabric.  A bulky sweat pant material can make it hard to move in and will be just plain hot!

5.  Choose a comfortable functional length. 

If you get hot easy -a shorter capri style pant might be best.  Avoid overly long or wide legged pants that might hinder your movement or may even get caught in your springs if you are attending a Pilates Equipment class.  I have found the pants labeled yoga pants make great pajamas, but not such great pilates pants.   They are generally longer and looser than other exercise pants.  

6.  Thoughts on Spandex!

Wearing a pair of fitted pants will allow your instructor to see your alignment and help you do the exercises.  However, they don’t have to be extra tight, or “girdle-like”.  There’s a difference between fitted and too much spandex!  Breathing is important in Pilates, and you don’t want to be fighting your pants when you take a deep breath!  My best advice is to try the pants on in the store before you buy them, to make sure they are comfortable.  I buy pants that say slimming, but the difference is they go up higher, not that they pull in more or hide my curves!   Sometimes I go up a size, simply because of the style or fabric. No one will check the label for a size at Rivercity Pilates!

7.  Most important find a pair of pants that is not only functional but something you are comfortable in and feel good wearing! 

Feeling good in your workout clothes is important!  You don’t have to spend a lot of money to get a great functional pair of Pilates pants.

Does A Pilates/Yoga Private Session Sound Uncomfortable?

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Rivercity Pilates offers Private and Semi-Private Training in Pilates and Yoga.     I saw that on the website, and thought — yeah right.    First there’s the price.    It’s more expensive than classes, and I wasn’t sure I wanted to spend that much.    Then there’s the scary thought.    For 50 minutes, I am the only person that instructor is concentrating on.

I watch reality TV.    I’ve seen the trainers yell and scream at the contestants on the Biggest Loser and other weight loss shows.  It doesn’t look that pleasant.    They yell and scream, and the contestants cry, vomit in garbage cans, and even collapse.  They also concentrate on really big challenges.   They run marathons for the right to stay on the ranch — even if takes them 20-24 hours.    I want to be healthy, but that looks like pain that I’m not sure my body could take.

I was apprehensive when I signed up for my complimentary session at Rivercity Pilates.   I didn’t want to get yelled at.   I didn’t want to end up with burning muscles and more pain than I started with.    I didn’t want to run a marathon.     I just wanted to reduce my risk of diabetes and heart disease.   My goal was to be healthier.

When I arrived at Rivercity Pilates for my first visit, I found a spa like atmosphere, friendly people and Carey gave me an orientation to the Pilates Cadillac.  I signed up for one of the new student specials that allowed me to take personal training sessions and small group classes (usually between 3-6 people), and I am still doing both of those today.   Every private session has been extremely encouraging and positive, and no one has ever raised their voice!   In private sessions, I feel free to ask questions about what I’m supposed to do or feel during a specific exercise, and Carey always patiently explains the exercise, and often demonstrates the correct exercise, and/or a modification if I can’t do the complete exercise.

Kimberly helping Nancy with foot position in a Private Reformer session!

Shelley helping Nancy with foot position in a Private Reformer session!

Do I feel like I’m being watched?   Yes, because my instructor is watching my alignment, my breathing, my working level, to ensure that I get the most benefit out of the exercise.  When having someone watching makes me self conscious I do what everyone does — I close my eyes!    The coaching and instruction that I’ve received in private sessions are some of my favorite exercise times ever and I believe the consistency of my Pilates practice, and the benefits I’ve seen from it start in these private Pilates sessions.

If you haven’t tried private sessions because you’re uncomfortable, I urge you to try 2 or 3 sessions to see how they work for you?    Then, please let me know, because I’m anxious to see if you have the same experiences that I have had!

Becky
Rivercity Pilates Student