Tag Archive for: small group Pilates and Yoga Classes

Am I cheating if I use Momentum?

“Ooh, I cheated!  I used momentum!”   Have you ever said this?  I actually hear this all the time from Pilates clients. I have to tell you though- I disagree with that statement and I believe that you are not cheating (cheating to me implies you are doing something wrong..) by using your momentum to help you move better as long as you do it with control!  In fact, I teach my clients how to use momentum to their advantage and I really believe that part of learning to move better in your body is the process of learning how to use momentum to move better, more efficiently and with more control.

Case in point: “Rolling like a Ball” ( and really any of the rolling exercises)!  When I am teaching this I encourage clients to lift their heels away from the floor to initiate rolling back and then pull the heels toward their butt to initiate the coming back to start part of the roll.  I don’t consider this cheating.   I consider it teaching your body to initiate controlled movements by changing your body positioning.  Is it more challenging when you reduce this leg movement and try to initiate more from your center? Yep..it is and that’s a great way to keep challenging your body.   But if “using your momentum” helps you achieve the goals of the exercise…like gaining flexibility in your spine by rolling it through the mat and engaging your core muscles to do controlled, precise movements then by all means use your momentum.

Please note that how you use your momentum is very important!  There’s a big difference between throwing your legs up and slamming your back into the mat(ouch..!) and slightly lifting and lowering your legs in a controlled way to help you roll through your spine better.  Worried you are using too much momentum in your movements?  Ask yourself these questions:

  • Does it hurt or not feel good in my body?  If the answer is yes than you need more control, less momentum and probably a smaller range of motion.
  • Am I coordinating my breath with my movement?  If you can coordinate a specific breath pattern with your movement you are probably in control, don’t worry so much about using a little momentum.
  • Can you feel or are you aware of your core muscles engaging and working?  If the answer is no…slow down and figure out what you need to do to have more “core awareness and engagement” and if the answer is yes- you are on the right track…don’t overthink using your momentum.
  • Does it feel controlled or does it feel sloppy and out of control?  If it doesn’t feel controlled try slowing your movements down and taking the time to really concentrate on what you are trying to do in your body.

 

 

 

 

 

 

The world did not blow up, and I did not feel like a failure!

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I’ve been practicing Pilates for a little over 3 years.   When I started, I took a combination of privates and small group classes, but since I retired, I take mostly private sessions – and a few semi-privates.    When Carey encouraged me to come to a Pilates class offered by a visiting instructor, I was terrified.  My comfort zone is now in private sessions with a teacher I know very well!

You have to understand, for the last 15 years of my work life (before retirement) I traveled between 20-30 weeks per year.    I watched a lot of reality tv in hotel rooms.    I have anxiety when I think of personal trainers and fitness instructors from watching the Biggest Loser on TV. I’m pretty sure I’d have a heart attack, or a total body collapse if I was in a gym with a trainer yelling at me to run on the treadmill!   So in my head, I pick the safest route, and generally that does not include taking a fitness class with a new instructor.   I did join a gym locally 4 years ago.   I went for maybe 2-3 months to a couple of classes a week – but the classes involved lifting weights without much personal attention (or detailed instruction) – so I was terrified that I would hurt myself and I quit going.

The class I was invited to was called Restorative Pilates.   Ok — that’s a pretty non threatening title, so I’m not sure why it frightened me.   I had no idea what to expect.    I knew I had met the instructor before, and I was pretty sure that he was not the yelling and screaming type!

On that Saturday morning, I decided to put on my Pilates pants and go to class.   The first thing I noticed was that I wasn’t the only one that was nervous.     There were other students in the class going up to Carey and asking her to tell the visiting instructor that they had this or that going on – so they would be modifying some exercises.     Another student was really nervous that she wouldn’t be able to do some of the exercises.     Uh Oh.   It was time to start class.

What was class like?   It was terrific.    The guest instructor (Len) started teaching.   We started with the most basic of Pilates fundamentals – breathing.   Len’s cueing was amazing and after practicing breathing for a few minutes – we started at our toes – and flexed and stretched most every muscle in our bodies.   When he asked us to do hundreds – he gave so many modifications that everyone could feel good about doing their best hundreds – and after class, I felt great!     I went, I completed the class, the world did not blow up and I felt really good about class!    Here’s a tiny sample!

The moral of the story? Don’t be afraid of taking a class from a different instructor!  I learned things from that class that I use every day to make my body feel better!   Len’s ability to paint a picture that compared Pilates movements to everyday tasks gave me new ways to visualize the exercises that I was doing and I had a great time!     Of course, I took some pictures and a few videos so I would have them for this blog, and it seemed like after the class — everyone was feeling the same way!

Tips to help you with your Cadillac Roll Down!


The Roll Down on the Cadillac is a great exercise for gaining more mobility in the spine as well as strengthening the core and shoulder stabilizers.

This video will highlight the basics of the exercise including how to set up and breathing. It will also give you some fine-tuning tips so that you can get more out of each exercise.

If you liked our tips, be sure to click like above and share the Pilates wisdom with your friends!

 

Valentine Pilates: Gwen & Gary

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757c68fa-ddf2-4334-88b7-6e5e7410fb71This is the first post in our Valentine series about couples who practice Pilates together at Rivercity Pilates.  On Friday evening – our monthly “Life Inspired Get Together” will be free Pilates and Yoga session for couples!    


How did you get started doing Pilates together?
Gwen started then wrangled Gary…….behind every great man is a motivating woman!????

When you are out with friends/family, who is more likely to talk about their Pilates experience?
Gary discusses Pilates more than Gwen. He talks to others about how it has been a benefit especially with his ankle and diabetes.  Gwen talks about it but not to the degree Gary does in social settings. 

Are you competitive with each other? In is a friendly teaser sort of way.  No pun intended!????
gwen-and-gary-iom-feb-2017Do you keep each other accountable?
YES, the couple that does pilates together stays together!

How does it help you to exercise with your partner?
It is demonstration of our commitment to health and love. 

How has Pilates influenced your overall health?
Absolutely!!!! It also helps us to have our pilates coaches.  We think Joe would be proud. 

What is your favorite Pilates exercise?  
Tower

Least favorite?
Anything abs

What do you want to tell other couples about your Pilates experience?
This is a great way to date, flirt and be healthy.  We have a lot of fun.  

What 3 words would you use to describe your Pilates Sessions?
Tease me baby! ????

#PracticeWhatYouTeach: Start with Why..

chantill2I got to take a little Pilates road trip this weekend and it was so great!! There is nothing better than getting to connect with other Pilates teachers, getting to visit a different Pilates studio and of course getting to be a student and get some learning time in!  I was going to write about all of my takeaways from the weekend, but honestly I have so many that I think they might bore you unless you’re a Pilates, movement geek like me! So instead I decided to share just my favorite takeaway in a little more detail!

It all started with the workshop presenter Chantill asking the group to take a few moments to write down 2 or 3 things you want your clients to walk away from their session with.  And then we shared.  It was pretty inspiring to listen to a room full of about 20 teachers share their vision for what they wanted their clients to walk away with.  As you can probably imagine, the answers were all unique to each person and as each person spoke you could feel the passion in their description.  Just a few of the things mentioned were:

  • Having a positive movement experience
  • Learning to trust their body and themselves
  • Better body awareness and posture
  • Less pain and more ease of movement
  • Using movement to improve their quality of life

As we all finished, Chantill made an observation:  Nobody mentioned they wanted their client to properly do Pilates, or even mentioned Pilates…  hmmmm…. At the end of the day everyone’s goals had to do with improving the lives of their clients and how their clients felt after their session.  Of course Pilates is a tool that we all use to do that but when we looked at everyone’s why of teaching Pilates- it was much bigger than Pilates.

Chantill’s workshop was titled Pilates Rules and Why to Break Them.  She needed to start the session getting teachers comfortable about knowing what their goals were in teaching and giving them a good reason to be willing and open to question how they they teach.  Mission accomplished with this exercise!

As a teacher this exercise was a powerful reminder of why I do what I do and the importance of keeping that why front and center when I’m teaching as well as in other aspects in my life.  Whether I’m practicing Pilates, being a mom or running my business this concept of remembering my why and what I want to accomplish is pretty important.    It reminded me that there are lots of different ways to accomplish any one thing and one of the best things you can do is be open to the way that works the best on any given day for any given situation.

Want to learn more about Chantill and all of her amazing learning opportunities for Pilates teachers?  Check her out here!!   Like the Skillful Teaching Facebook page here!

And if you are in the Chicago area or visiting check out the beautiful Village Pilates Studio in Oak Park.  It’s a beautiful studio and everyone was super friendly and nice!!

 

Practice Your Pilates breathing!

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Joseph Pilates stated, “Above all, learn how to breathe correctly.”

Proper breathing is the cornerstone of the Pilates method of exercise.

The Pilates breathing technique promotes learning how to use the full capacity of our breath by emphasizing a complete inhale and a complete exhale. There is also a focus on maintaining the engagement of the abdominal muscles throughout both the inhale and exhale which allows the body to strengthen the core muscles and create movement from the center of the body.

It is not an easy task to focus on proper breathing technique while executing the Pilates exercises and still keeping a whole body awareness of our alignment and form. Just remember that Pilates is a movement practice and every time you practice it will get easier and easier, and your body will naturally start to incorporate the breath and movements!

Today’s video will give you some reminders of how to execute the Pilates breath and give you some tips to practice. When learning or fine tuning this breath it may help you to just practice the breathing by itself without the added coordination of trying to perform specific exercises while breathing.

If you enjoyed the video be sure to click like and share it with your friends!