What is Bootcamp Pilates?

The word Bootcamp gives the impression of military style fitness training with a drill sergeant type instructor barking orders while participants sweat out 1 or 2 more repetitions before collapsing on the floor. Bootcamp Pilates is similar. However, instead of wearing big black boots and running through tires, you are barefoot performing a range of Pilates and fitness exercises.

Bootcamp Pilates is typically performed in a group setting on the reformer. The exercises include traditional reformer exercises as well as popular fitness moves such as lunges, squats, dips and push ups. The reformer revitalizes such fitness-based exercises as it demands an extra dimension of balance and core control.

Bootcamp Pilates is far removed from the classical method taught by Joseph Pilates. It opposes one of his key principles which advises against pushing the body to exhaustion. Instead, Bootcamp Pilates incorporates the weight training principle of muscle failure which helps boost muscle tone and development. Bootcamp Pilates follows some Pilates principles such as spinal and joint alignment, core activation (centering) and deep concentration. Nevertheless, this interesting modification should be considered a fitness-based exercise method rather than a mind-body exercise system.

Despite its difference from traditional Pilates, this system of exercise is gaining huge popularity, mostly due to the impressive results that participants are seeing within a very short period of time. Furthermore, many benefits associated with traditional Pilates such as improved posture, alignment correction, body awareness and reduced back and joint pain are also generated through the Bootcamp Pilates method. One significant benefit which amplifies the popularity of Bootcamp Pilates is effective weight and fat loss. Thanks to the intensity of the class, one can burn up to 700 calories per hour, regardless of fitness level.

The Pros of offering Bootcamp Pilates at your Studio

Bootcamp Pilates is hugely popular and many people who typically would not find traditional Pilates interesting are giving this new dynamic upbeat version a go. Traditional Pilates can be quite a hard sell at times. Not everyone may appreciate its subtle controlled elements, slow movement and the long term benefits it brings. Offering Bootcamp Pilates may bring a whole host of new clients through your door who eventually, may convert into traditional Pilates enthusiasts. In addition, many people are looking for a weight loss solution and while traditional Pilates assists in weight loss, the results can be slow. Bootcamp Pilates gives your center the opportunity to assist your clients in their weight loss goals while still introducing them to Pilates.
Offering Bootcamp Pilates also opens up an interesting marketing opportunity in garnering press coverage. The press is consistently interested in new fitness concepts and with the right approach, you may be able to receive new referrals from magazines and newspapers articles.

The Cons of offering Bootcamp Pilates

Bootcamp Pilates may not fit in with many studios’ ‘Mind-Body’ design. Most Pilates studios are very tranquil, quiet spaces with calming design features to help clients focus on the mind body connection. Bootcamp Pilates is hot, sweaty and loud, typically performed to pumping house music and therefore may not complement the existing set up of many studios. Due to the heat and moisture generated during a class, a ventilation and air-cooling system are desirable to maintain comfort. The Pilates reformers also take a greater amount of wear compared to traditional Pilates and extra maintenance costs need to be factored in. Other Pilates professionals and studios in the area may not agree with this type of class being offered and a previously amicable relationship with fellow competitors may turn sour.

Are you with it or against it?

Most Pilates professionals with an absolute passion for the work of Joseph Pilates may find their skin crawling at the very term ‘Bootcamp Pilates’. Many may believe it opposes all of Joseph Pilates’ teachings and see this method as a way of cashing in on the Pilates name. For those studios already offering other styles of fitness classes within their Pilates programming, Bootcamp Pilates may be an appealing opportunity. As long as this class is sold accurately as a fitness and resistance-training class that includes Pilates elements, rather than advertised as a genuine Pilates class, and as long as it does not impact negatively on your existing client base, Bootcamp Pilates may be a great addition to your Pilates program.

At The Fitness Studio of Orlando we are offering the Pelvic Power for Core Integration Franklin Method® Workshop on Saturday, June 26, 11:30am – 2:30pm. The workshop will be taught by Gini Martinez and will cost $100.

This workshop focuses on the application of imagery exercises to increase the balance, alignment and flexibility of the joints, ligaments, muscles and organs of the pelvis. All these systems need to interact dynamically to create power and balance in the core.

This, in turn, will increase the safety of the lower back, knees and feet. Sacral balance is key to the alignment of the spine and legs. We will experience how the sacrum actually moves as a key to understanding proper cueing for Pilates, dance, Yoga and any other movement discipline.

Throughout the workshop imagery and language is used that explains the complex subject matter at all levels of experience. Through the evolutionary logic this workshop will provide a fresh understanding of anatomy and biomechanics of the pelvis. The participants will leave the workshop with a sense of aligned strength through the pelvic floor, the feet firmly balanced and the spine long and buoyant.

• Experience effortless alignment and balance for the whole body through experiential understanding of the pelvic bones, joints and muscles.
• Discover and apply the dynamic alignment of the sacrum.
• Experience how the pelvic floor musculature relates to the abdominal, lower back and hip flexor musculature.
• Experience the importance of the organs in pelvic floor training.
• Learn ball and imagery exercises to train and balance the pelvic joints and muscles.

Reserve your spot today by contacting Gini Martinez at (859) 405-1236 or via email at gini@pilateyourbody.com.

Pilates in the Park

Many Pilates in the Park events are held on Pilates day each year.  Why not make it a regular class?  There are groups that meet in public parks in New York, LA and Chicago on a weekly schedule during the summer, sometimes drawing hundreds of people!  If you’ve ever had a hard time going to your studio because you wanted to be outside…this could be perfect for you.

Considerations:

• Permits & Pricing: Check with the local Parks & Recreation department to find out if you need a permit, and whether or not you can charge a fee for the class.
• Organization: Make sure you specify in your advertising what you will provide and what the students are expected to bring, where in the park you’re meeting, and the start and end times.  There will be no clock, so expect late comers and people leaving early.
• Sound and Safety: Teach modifications for everything, and talk about common concerns.  As your group grows, enlist other teachers to assist in “crowd control.”    You may need to invest in a portable sound system to be sure everyone can hear you.

Schools

Schools present a plethora of Pilates opportunities.  Pilates for Kids is a hot new trend in the industry, and what you teach to the kids they will teach to their parents.   Offer to come in and teach a class during P.E., or do a workshop on stretching and cross training for a sports team.

Some schools have a community room where you could teach a class to parents the hour before they have to pick up their kids.

Finally, many schools and colleges offer community education programs as a way to both connect with the local community and raise funds for the school.  Tap into one of these already established networks and let the school handle the advertising and payment for you.

Considerations:

• Plan ahead: You will need to make arrangements through the school, which will likely include a background check.  Approvals may need to be obtained at both the local and district level and may take some time.
• Enlist parent-helpers: Kids and teens like to be silly.  It’s totally fine to have fun, just make sure they are being safe.
• Check out the equipment before you go: even if the school says they have mats, go ahead of time to make sure what they have will work.  Some schools refer to carpet squares as mats.
• Payment: If you are getting paid, it’s likely going to be less than what you make at your studio.  Remember that this is a community service but that some of these students may likely become students at your studio.

Now that we have covered the ideas to get out of your studio, and hopefully get some new faces to come into your studio, the following are ways to give back to the community:

Local Prison/Jail, Homeless Shelters and Half-way Houses

Many facilities offer a fitness center, and the people there are in the process of learning to make better, healthier decisions.  Learning Pilates can help them on their journey.

Senior Living Centers

Senior Centers are always open to new programming and volunteers, and this will be a great way to get your creativity going.  Can you plan a class for a group of folks with osteoporosis who can’t get on and off the floor?  It will be hard, but incredibly rewarding.

Community Groups

From Weight Watchers to Meet Ups to Running Clubs, there are many opportunities to tap into a clientele who may not otherwise try Pilates on their own.  A quick search on Google and MeetUp.com along with a stop in to your local running store should give you plenty of options.  Contact the group leaders and offer to come teach a class or give a talk on how Pilates can help with flexibility, weight loss, or overall fitness.

Considerations:

• Plan ahead.  It may take several months to implement a program after the first time you contact the organization, and you may have to complete a background check.
• Be prepared mentally: Have a positive attitude.  You may meet people in very depressing conditions, but they don’t need your pity.  They need your respect and help.
• Bring your equipment: You will likely need to supply all equipment and supplies you want to use.
• Know who you will be speaking to:  Review the group demographic with the leader before you prepare- a group of elite athletes is not going to benefit from hearing how Pilates can get them off the couch.
• Be prepared for questions.  You are there to impart knowledge.  If you get through a whole class, fantastic, but be prepared to be interrupted.
• Know your schedule: Bring cards and studio information, but also be ready to give options if they ask for you to be a regular weekly or monthly group leader.  Have an idea of what you would charge or if you would be willing to do it for free.
• Be committed.  Just because you may not be getting paid doesn’t mean they will be depending on you any less.  Treat it as any other paying appointment.

Hope these ideas give you a reason to spread the word of Pilates outside of your studio!


After working with thousands of clients from all walks of life, I’ve developed a unique teaching style that serves both the short-term client and the ongoing client. It uses a system of A-B-C vocabulary that is easy to remember and quite empowering for teachers and clients alike.

Here’s how it works. Begin cueing with A, then move to B, then move to C.

A = Anchor Point

These help us manage body mechanics. We anchor each movement to make it more efficient and effective. Example: arm movements need to be anchored at the armpit, so that the movement originates from the torso. Anatomically, this means the shoulder girdle sits in place, rather than shifting around, but it’s much easier to simply think, “What can I anchor with?”

Cue your clients on what body parts to use as an anchor for their movements, and you’ll notice them self-correcting when movements start to go amiss. Point out to them that in every exercise, the anchor points get stronger, as well as the working muscles, and you’ll see the light bulbs going off in their heads.

B = Body Geometry

This gives your clients clear pictures for creating proper body alignment. Everyone knows their shapes, like square and triangle; and basic directional prompts like, parallel and diagonal.

Use words like these to tell your clients how to orient their bodies, and they’ll quickly gain confidence in assessing how an exercise should feel . This new confidence often seeps into daily life as better body mechanics.

C = Comfort Options

These are the key to avoiding compensation patterns. We’ve all seen what happens to the clients who tough out holding their head up through a sequence of The Hundred before they’re ready – hello, Stiff Neck City.

Make comfort options a normal part of your teaching pattern – like offering a magic circle to support the weight of the head — and you’ll notice clients become willing to let go of the no pain/no gain mantra. The beauty of Comfort Options is that they encourage clients to work smarter, not harder.

Let’s put the ABC’s into action in three commonly-used Pilates Reformer exercises.

Knee Stretch Round

Assume a kneeling position with hands on the footbar, hips shifted behind the knees, back arched.

Knee stretch correct

Anchor Point Cues
• Scoop up the belly
• Draw your armpits toward your hips

When these two key areas stay engaged – the scoop and the dropped armpits – the work of Knee Stretch Round stays focused in the core, while strengthening the serratus. Let these anchor points go, and you’ll see the armpits open, throwing energy into the legs or shoulders, instead of the powerhouse.

Body Geometry Cues
• Focus on your Diagonal Line; that is what’s moving in this exercise
• One body part moves, everything else stays stable

The hips begin farther back than the knees, so you’re creating a diagonal line which will swing back and forth from the hip. Without this diagonal, clients can easily feel confused about how to make the carriage move, often mistakenly shifting the movement pattern into opening and closing the shoulder joint.

Comfort Option Cues
• While maintaining your upper body position, sit your hips back as far as you comfortably can.

Many clients have hip or knee limitations, yet they can still perform Knee Stretch Round. They can monitor and manage the position on their own, which empowers them to do the same in daily life. Nine times out of ten, it’s far better to modify a movement pattern than to eliminate it entirely.

Low Front Split

From Knee Stretch Round position, bring the right foot forward onto the footplate. Slide the left knee back, so that you’re in a runners lunge position. The hands stay on the footbar.

Low front split correct

Anchor Point Cues
• Scoop up the belly
• Allow your back leg to stay in a low diagonal

The action of pressing the front leg out is meant to be a hamstring stretch. To facilitate this, the quads of the front leg should engage, so clients need to power from quads. Avoid powering with the back leg; that’s an inefficient use of energy and it won’t stretch the hamstrings on the front leg.

Body Geometry Cues
• The hips stay parallel to the footbar.

The goal of Low Front Splits is to fully extend the front leg, to stretch the hamstrings. When the hamstrings are tight, the body may compensate by hiking a hip up to allow the leg to straighten. This is a sign of a compensating hip and can lead to SI joint issues. Use the Body Geometry cue to tell them when to manage their range of motion.

Comfort Option Cues
• Extend your front leg as far as it goes without losing your Body Geometry. If it doesn’t straighten today, simply be consistent with your practice. It will straighten in the future.

Comfort Options can also tell clients when their range of motion may differ from session to session.

Shaving

Sit cross-legged; bring your hands to the base of your skull. Keeping the spine straight, hinge at the hip to about 60 degrees.

Shaving on box

Anchor Point Cues
• Scoop up the belly
• Corset the ribcage; knit your ribs inward
• Draw your armpits toward your hips

The first two cues stabilize the torso. Drawing the armpit toward the hip stabilizes the arm movement. Cue this often, and your ‘ears by the shoulders ‘clients may find relief from neck tension.

Body Geometry Cues
• Extend your arm from elbow to finger tips; everything else stays stable
• Maintain your diagonal line; the torso should stay still as the arms move

The diagonal line from hip to shoulder to extended finger tips requires the deep abdominals to work to maintain stability. Lose your diagonal line in Shaving, and you’ll put un-do stress on the low back, while diluting the work that should be happening in the triceps.

Comfort Option Cues
• Sit tall when cross-legged, before beginning your diagonal hinge. If your waistband drops backward, that’s a sign of tight hips or hamstrings. Please use the long box, so that you can sit tall.

The hinge at the hips is a must, otherwise the body will compensate by rounding forward.

• If you’re 6 foot+, it isn’t necessary for your knees to come up by your armpits. Try adding a folded mat on top of the box, so your thighs can be parallel to the floor.

When we get the lower body situated comfortably, you’ll notice the movement pattern of Shaving improve dramatically.

The beauty of this teaching style is that it’s simple and easy to remember: A-B-C. For longtime teachers, you’ll find that you’re using the same cues you’ve always used, but you’re now categorizing them to create a logic pattern for your clients. For newer teachers, the system will help you remember what to communicate to your clients so that they have all the tools they need to progress in any exercise.

Christine Binnendyk was personally certified by Romana Kryzanowska, and is a master Pilates trainer at the Nike World Headquarters in Portland, OR. Her book, Ageless Pilates, features the ABC system and covers beginning and intermediate matwork. Find it at www.Ageless-Pilates.com and on Amazon.

One of the options in our industry is called TheShu. TheShu is a lightweight and comfortable slipper-like foot covering that is made in the Philippines. It is geared toward indoor sports to help with performance while maintaining a barefoot feeling. Their Athletic design, made of Lycra® or other similar fabrics, has a skid resistant sole. They also have an eco-friendly option, which uses Bamboo or Cotton and Thermoplastic Elastomer (TPE) for the non skid sole.

There are two styles, Athletic or Ballet. The Athletic is higher cut with a tapered sole, while the Ballet style has a lower neck and full-cut sole. For those who like more than basic black, both styles come in a fun, designer line featuring several different designs and colors.

TheShu is priced from $26 to $36. They are certainly worth a try if you are looking for something to cover your feet during Pilates or Yoga. Definitely check out the many options www.anabelfitness.com.

Most triathletes do not find their strength in swimming. In fact, most of these athletes started competitive swimming when they trained for their first triathlon. Learning to swim properly as an adult is more challenging than when learning as a child. Thus, there are some technique and form issues associated with the adult swimmer that regular Pilates training can benefit.

On a muscular level, core strength is essential to any swimming stroke. During freestyle, the stroke of choice for distance swimming, it important for the swimmer to have a generally strong trunk area. This will allow the swimmer to hold him or herself up along the surface of the water. Commonly, swim coaches find that inexperienced swimmers tend to drag their legs, causing the legs to sink during a swim workout.  “Swimmers need strong gluts and thighs to help with their kicking,” says Coach Ian O’Neil, head coach for TBay Swim Club in Clearwater, FL. “This gives them the strength they need to propel themselves. Most triathletes need work on their glutes.” Appropriate Pilates exercises for this issue would include any exercise that extends the hip with a straight leg (swimming, swan, prone hip extensions). Also, swimmers need to pay attention to the shoulder girdle. “Lats and shoulders are essential for the swimmer, this is where their power comes from”, says Coach O’Neil.  Because of the use of the upper body in the freestyle stroke, the latissimus dorsi is a largely recruited muscle for extension of the shoulder, the movement that propels the body through the water. Working scapular stability exercises as well as large “pulling exercises will greatly help benefit the swimmer. Also, teaching proper movement through the shoulder and its flexibility are very important. Some Pilates exercises for this issue include reverse knee stretch, long stretch, breathing, arm circles and chest expansion.

On a proprioceptive level, Pilates has huge benefits for the swimmer. First of all, it benefits breathing. As we all know, Pilates reinforces rhythmic breathing. While swimming, the athlete must be relaxed and allow his/herself to breathe on a pattern. Secondly, body awareness and focus. The swimmer needs to allow his/herself to connect arm movements to the core. This will enhance the hydrodynamics of their body. Awareness will help the swimmer to get extra distance for each stroke. During freestyle, it is essential for the athlete to support their body while reaching and rolling the body in the water. This takes a lot of trust in one’s body and ability. Thirdly, in terms of positioning, it is very important for the swimmer to release the neck and spine, and eliminate any muscle tension. This tension affects the entire body because the slightest mis-position of the head can cause the body to change it’s position in the water causing a tougher swim and a possible injury. The challenge is to remember the proper alignment one learns in Pilates training, and move it to the pool.

Proper swimming requires many of the same principles found in Pilates: breathing, grace, concentration, and flow. Participating in Pilates training can enhance the muscular and proprioceptive skills of the triathlete and take them to the next level in their competitions.

I arrived 4 days early prior to my “lessons” starting as a way to scope out the scene. That’s when I took a day trip to the nearby beach of Playa Hermosa just 5K away. I had heard about its beauty and uniqueness. I had no idea where to tell the cab driver to drop me off—so he picked a spot on the beach right near a smoothie bar that looked more like a Balinese hippie shack. Perfect! I took in a delicious “Energizer” smoothie full of ginger, orange, limes, carrot juice and apples.

As I lay on the beach, not having a clue of where I was, it felt surreal. There was something magical about this place. The waves looked intense and a little intimidating I must say and the black volcanic sand was super hot. There weren’t many people around, just a lot of beauty. Taking in the geography of the place, I noticed that there is beach on one side of the only road that goes through town populated with little beach cabin hotels and restaurants (no taller than 3 stories) and tropical rainforest met with a tall mountain on the other side of the road. When the intense sun got to be too much, I searched for some “shelter” and of course another smoothie. I found an internet cafe at the top of one of the tallest buildings in the 350 person population town, and decided to check out the view and cool off a bit. It was there that I spent another 3 hours, just mesmerized by the beauty of the beach, the power of the crashing waves and the tranquil vibe that can send anyone into an immediate “Pura Vida” attitude. It was here that I knew I found something special…

Well you know how the rest goes, once you stick around long enough, skip your return flight home and decide to make the big move and sell all your belongings from abroad on Craigslist (Yes, I will miss my beloved high ladder barrel, but I think I made some people really happy in Minnesota), the stars have to align just right and provide you with something that makes it all worthwhile.

I found that opportunity at Las Olas Hotel in Playa Hermosa, Costa Rica. They were not using the 2nd floor deck of their restaurant which overlooked the beach. It’s an open air rancho that receives terrific breeze and shade built out of the most beautiful wood in the world, Almond. The deck is large enough to host an 8 person class with room for the Cadillac I had hand built here. We host 3 classes everyday, offer chair massage and are really striving to educate the local and visiting surfers on how to better warm up their bodies and develop in-home Pilates routines for their own self study.

As soon as I approached the owners about the opportunity to rent their space, they had a group of 3 visiting Wave Hunter girls from California ready to take classes that next day. I had a deck, the beautiful environment, but no mats, no props- nothing. I ran all over the nearby towns in search of some mats and ended up finding bath mats! Yes, we did our first week of classes on small clips of “magic carpet”. We’ve since then imported (via two or more visiting trips back to the US through checked luggage) foam rollers, exercise balls, nice thick workout mats, springs, my Pilates Stick and a massage chair. We’re all suited up and professional now.

The target market, as I mentioned are surfers from all over the world. Their bodies are almost the exact opposite of a typical client accustomed to a desk, driving a car and many other positions that put your body in a slouched forward flexion. So it’s been interesting and positively challenging to create routines for these bodies used to so much extension in their lumbar and cervical spines.

Surfers, and especially our local population, often times think they can receive all the training they need from just being in the water. Because their lifestyle totally depends on the timing of the tides, to even begin to accommodate their schedules and convince them that they need additional training to be stronger in the water is a challenge. Our marketing and promotion in this case really needs to be focused on the tourists. The studio offers 3 ($80) and 5 ($130) day packages consisting of a combination of classes, massage and private training. But the question becomes how do you teach to a new body and give them an energizing workout in just one session?

We have found that quickly being able to assess the client’s coordination skills and what their body may need based on their previous activity can determine how to run the session. With each session, I want my clients to feel like they’ve been able to move their spine in all planes of motion, like they’ve been able to “turn off” their larger muscles and be challenged by smaller more deeply seeded movements and experience the spirit of the work by achieving a rhythm. We always start with asking how their bodies are feeling that day. We give the client an explanation of what Pilates means to us and what we want to accomplish in the session and then go into a few fundamentals from there. If they can take one or two things away from each session as a learning tool to better improve their quality of life (i.e. how they breathe, how they move their neck) then I know I’ve completed my responsibilities as an educator.

A private and a class are almost the same thing when you have spur of the moment scheduling, so we charge the tourists $15 per class or $30 per week/unlimited to encourage repeat business. The locals pay $50/month unlimited and their package also includes a postural assessment. This allows us to have one on one time with them to speak to their bodies strengths and weaknesses before entering a group class. If a local wants to try a class, the second one is free, the first and a la carte from there is $8 each. These prices, as you are probably thinking, are below market price, but with the achievement of getting them up on the deck to experience the work, we are able to cross sell our massages easily and those are $1/minute, much like a typical Pilates market price.

Word of mouth is and continues to be the greatest marketing asset. I try to walk around and visit with the hotel and restaurant owners and set up a time for them to individually experience our services. Another referral partner is our local surf camps. Often times, they are looking to add an extra activity onto their client’s camp schedule and also partner up with services that would complement their surfing.

I try to keep the studio bustling as often during the day as possible, offering surfers who are hanging out near the studio to try this or that stretch or allow them some time to play with the “toys” . . . foam roll those IT bands!!! This makes it attractive and less intimidating for those wanting to express their curiosity.

Many have been exposed to the idea that Yoga is the complementary workout to surfing, but Pilates also does a fantastic job of dynamically preparing the motor neuron connection and coordination for the speed in which they have to react when in the water. Many of our Pro surfing clients prefer to do the Pilates workout prior to surfing session.

If you are considering the idea of starting your own studio or program inside an existing space, I’d love to hear from you. I’ve done it several times in many different scenarios. The opportunities are abundant; all you have to do is access the will and desire to begin to launch your “dream.” I’m so glad I took the risk and I go home so satisfied knowing that every day’s small accomplishments are a big step in the direction for living my life in the way I want. With a small business, you have more of the control, less management obstacles and the ability to keep things simple. I stick to what I know and I sure have found that it’s lead me to amazing places and spaces. You can do the same!

I’m hosting a How to Start up Your Own Pilates Program Workshop in Playa Hermosa at the studio to train other instructors on how to strategize for their own implementations March 5th-10th 2010. Email me at bodyworkswell@yahoo.com if you are interested and I’d be happy to send you details about the all inclusive packages, starting at just $70/day. If March 5-10th doesn’t work for you, then we will arrange a few days that better suit your schedule. Pura Vida!

In terms of their training, triathletes of all distances will be swimming, biking, and running. However, training those three triathlon components alone does not equal success. Much has to be thought of technique to be successful. In order to move faster in water, on a bike, or by foot, one must be able to move effectively. This can be affected by postural issues, pre-existing injuries, available range of motion, and core strength. The stronger and healthier these are, the better chances for success in performance. Obviously, these issues can be tackled and improved through Pilates training. Pam Kallio, a USA Triathlon Level 2 Coach and successful Ironman Competitor, believes that all triathletes should incorporate Pilates into their personal triathlon training regimen.  She believes that the benefit of Pilates training is “without out a doubt, core strength. Everything [the triathlete] does involves core strength. Triathletes can do all of the ab exercises in the world at the gym, but it doesn’t accomplish what Pilates can do. Better Core Strength equals better technique equals better performance.”  Transferring movement through a stronger core will allow the triathlete to move more effectively through each stroke and stride.

When planning a Pilates workout for a triathlete, there are many concepts to think about. The first, and most obvious, is the activities involved and the intensity of the activities performed. All three triathlon components include mainly movement solely in the sagittal (forward) plane.  This is going to result in an imbalance in the anterior and posterior sides of the body. It is important to assess the triathlete with both postural and functional tests. You will most likely see tight shoulder girdles and pectorals, a forward neck, tight hip flexors and hamstrings, and overdeveloped quadriceps. Pilates exercises should be chosen to alleviate these issues and rebalance the body. Chest Expansion, Long Box Series, and Eagle for example, help open the chest as well as strengthen the Posterior Deltoids, Rhomboids, and musculature of the lower back. Bottom Pelvic Lift and Leg Springs allow for a rebalancing of the quads and hamstrings, and help stabilize the pelvis.  Any extension exercise will help open the chest and correct kyphotic posture.  Be aware that most athletes will have a dominant side, and exercises will be better preformed using one leg or arm at a time.

Along with the general tightness, each triathlon component has its own set of issues as related to the sport. For example, most triathletes have a weakness in swimming.  “If you learn to swim as an adult rather than as a child, the big mistake is feet dragging. Proper body position is related to core strength,” says Coach Kallio. Spinal stability and trunk strength play a huge role in swimming, as the body is suspended in water.  The abdominal series and swam series on the Cadillac would be a benefit to the strength needed in the abdominals and lower back to swim properly. Also, rotational spinal and shoulder mobility can be greatly enhanced with Pilates. In running and cycling, the Illio-tibial Bands can become over-strengthened, and lead to knee and back injuries. Stretching the IT Band and strengthening its opposing muscles in the inner thigh are essential. Running also causes a tightening of the lumbar and hamstring musculature, as a result of the shock absorption from the pounding on the pavement and the effort of keeping the body upright and stable during forward movement. It is essential that length is cued during all exercises and to include lower back and hamstring stretches to combat this on-going problem.  In addition to all of the hard work and sport-specific training, Pilates can provide an active rest and recovery for triathletes, allowing their muscles to stretch and heal during their off-training days.

Pilates has proven itself once again to be beneficial to athletes. With proper Pilates training, the triathlete will experience a heightened performance. With improved posture, alignment, flexibility and core strength, the triathlete will be able to reach longer when swimming, and pedal powerfully when cycling, and a stride longer when running.

Sources: www.usatriathlon.org, www.trik2kalliocoaching.com

Toe Sox has fun Holiday Yoga/Pilates Sox with Grips that come in Red and White stripes. These would bring holiday cheer to your Studio! $15

STOTT PILATES® DVD Two-Packs Exclusive to STOTT PILATES, these DVD Two-Packs make the perfect gift for any Pilates enthusiast – whether beginner, advanced or somewhere in between. Titles include Pilates for Golf, Walking for Your Heart, Strong & Healthy Back, Pilates-Infused™ Yoga, Prenatal Pilates and Pilates on the Stability Ball™. $19.99

STOTT PILATES® Pilates & Yoga Graphic Mats Perfect for Pilates, Yoga and other Matwork exercises, these durable PVC mats are 4mm thick and come with a carry strap. These have a unique and inspiring design featuring a helpful alignment line to ensure the spine is perfectly positioned on the Mat. The designs include – Inspiration, Breathe, Refresh, Balance, Regenerate and Recharge. $14.95

STOTT PILATES® Aluminum Water Bottles These 750mL aluminum water bottles match the graphic mats and are lined to prevent taste transfer and feature a flip-top for easy access. Great gift for your clients! $12.95

Holiday Cards from we pilates that say “Hundreds of Thanks”. These are super cute! $17

The Tory Scarf from we pilates This scarf is great for going to Pilates or out on the town. It is one size and super long. A great gift for the season! Majolica Blue, American Beauty (red) Stucco (perfect neutral) and Black. $24

BASI Pilates ™ now offers a Unique Online Tool for Instructors and Studios that has over 300 interactive Pilates exercises called Pilates Interactive Pro or Pilates Interactive Studio. $9.99-$19.99/month or $99-$199/year

Joseph Pilates Posters from Balanced Body that have photos of Joseph Pilates on the Cadillac, Barrel and in his Studio. $39.95 – $44.95

Peak Pilates® now has an exclusive partnership with Pilatesstick® for worldwide distribution. For a larger gift, the Pilatesstick Basic Kit Package is a professional grade portable body sculpting system that allows you to do much of the work usually reserved for the tower, and is ideal for studio or home use. Be sure to check out Peak Pilates website for Holiday Deals from December 7-11. $149.99

One of the best gifts you can give someone special in your life is a Gift Certificate to a local Studio to experience Pilates. Everyone needs a little bit of Pilates in their life!

These are just a few of the ideas we found. Please send us your comments for more Pilates gifts for this holiday season!

Amanda and her family

Here are some tips that I, and other teachers I know who wear multiple hats, have found to work:

1. Organization: Whether you have a paper planner or you use an electronic system, you MUST know where you are supposed to be and when, and with whom. I use an iPhone and have all of my classes and private lessons on my calendar so I don’t miss anything.  I also put important work meetings or other appointments on the same calendar so that if I need to adjust my schedule I already know when I have other commitments.
2. Flexibility: (And I don’t mean in my joints.)  My family, my various bosses, and I all need to be incredibly flexible.  In order for me to teach, some days my husband leaves work early to pick our daughter up from daycare; and sometimes I have to adjust my day job schedule to accommodate clients.
3. Understanding: Understanding from family and co-workers is almost as important as flexibility.  In addition to her job as a Physical Education teacher at a private school, Brenda Schumacher, runs InsideOut Pilates and Fitness Studio from her home.  “My kids and husband come first so I ask them to help me set the appointment availability for clients. We set out the number that we want to have on the books and we stick to that number and time slots. But even though I love both jobs it does get tiring juggling and changing gears from a job to clients. To stay motivated and intrigued, I read textbooks on the body as well as Pilates’ books—this also helps me to grow and that seems to keep the passion alive.”
4. “Me” Time: As a mother, this is one of the most difficult challenges. Because I have two jobs, time for me is often the easiest thing to cross off when my schedule becomes too full.  However, it is essential for my sanity, my teaching and my work as an employee and a mother.  I usually try to exercise for 30-45 minutes in the morning and then for 30-40 minutes during my lunch hour.  This gets my day going and gives me energy, and it also gets me away from my desk during the day without the expense (financial and nutritional) of eating out.  I also treat myself to at least one nap every weekend.

It is a lot like having your cake and eating it too. I enjoy my office work and I also enjoy teaching Pilates.  These tools have helped me balance two demanding jobs while enabling me to have a personal life too.

photo credit: Wendy LeBlanc Arbuckle Director of Pilates Center of Austin.

The psoas is not a hip flexor – okay, there I have said it!  Usually I warm my students to this idea before I spring it on them. However, I guess I am feeling bold.  Whether or not you agree with me that the psoas is something other then a flexor muscle, I invite you to test out my reasoning during your next practice.

The iliopsoas, fondly known as psoas (so-as), is the core muscle of the body and it is the only muscle to attach spine to leg.  The psoas is formally categorized as a hip flexor.  Flexors are defined as muscles that close a joint.  Major flexors are located in the front of the body. Because the psoas moves from the deepest core at the 12th thoracic (or 1st lumbar) vertebrae diagonally forward through the front of the body and over the hip sockets and then back into the lesser trocanter of the femur, it is classified as a hip flexor. This is the biomechanical story, however, there is another story.  This other story is embryonic; it is the story of how human life begins and develops in utero. It tells a story about an essential midline called the primitive streak from which everything emerges. Within this paradigm the psoas grows out of the human midline and is a messenger of the central nervous system; integral to primary reflexes, neurological proprioception, and personal integrity.

Even within the biomechanical model, it is worth noting that the psoas exerts an eccentric contraction, which is a confusing way of saying that the psoas doesn’t shorten.  Rather it falls back along the spine while lifting the legs, bringing knee to chest, curling the spine, or bending at the hips. During walking, the psoas moves like a pendulum through the core maintaining its full length as the leg swings forward and back.

The main reason why I believe redefining the psoas is so important is due to our behavior. If we think of this tissue as a muscle flexor then we will proceed in trying to stretch and strengthen it as we would any other flexor. However, if we think of the psoas primarily as neurological information, tender, supple, bio-intelligent tissue, we begin listening to it and recognizing it as a vital messenger. Although engaging the lower psoas as a flexor is definitely possible, doing so interferes with experiencing a deep, profound relaxation or neutrality within the core. Psoas muscles are not weak they are exhausted.  Ultimately it is a responsive psoas that helps free the hip flexors to function with just the right amount of exertion.

Test out my reasoning by starting your practice with constructive rest.  On your back, knees up, feet on the floor, (the width apart of your hip sockets).  This rest position lets gravity release tension from your psoas.  Roll to your side and get up slowly, take your time to sense the shifts and changes in weight through muscles, tendons and bones. Prepare for performing a runners lunge on the reformer.  When ready, notice how simply imaging your psoas neutral, rather than engaged (in both your hips), allows a deeper relaxation, which enhances your sense of skeletal weight. There is a major artery (and vein) directly on top of the lower psoas, thus a deeper sensation of relaxation in the psoas allows for increased blood circulation within the hip socket, pelvis, and leg.  Experiment in the same way while in the C curl.  It does not matter what direction the spine is moving, the psoas is responsive tissue, branching out, and sending proprioceptive information.  The spine or embryonic midline is always neutral – your core is the eye of the storm and your inner sanctuary does not react to every push or pull from external muscles, or life’s external demands for that matter.

It takes a quality of discernment to differentiate the psoas from the hip flexors.  If the quads are over developed or the tendons of the hip flexors excessively tense, it is necessary to first soften.  However once you do, I believe you will be amazed at what a paradigm shift can do to bring a deeper sense of and responsiveness from your sweet psoas.

For those who already sense their lower psoas soft and responsive, include your upper psoas by lifting one arm (on the same side as the straight thigh or in advanced lunges, the leg that is behind the pelvic basin), and place your hand on your head, turning slightly, look up towards your floating elbow. Psoas tissue moves spatially 360 degrees, but only when free to do so. Sensing your whole psoas spreading down towards the platform (earth) and freely up towards your heart (heaven) is simultaneously a feeling of fullness and emptiness. Experiencing complete core relaxation awakens a profound connection to breath and your heart’s desire.

The psoas is juicy, supple, and dynamic: a major player in full body orgasms.  It is the filet mignon, the finest cut of meat humans eat in other animals.  Chefs tell me the psoas tissue is a different color, texture, and quality from any other muscle meat.  This gets me thinking that perhaps the psoas is more like the tongue, an organ of perception… maybe it isn’t even a muscle!

Kries is a second generation instructor and teacher trainer and has studied with Romana Kryzanowska, Ron Fletcher and Eve Gentry. She has vast experience in dance, yoga and exercise and she is the owner/founder of the Hot Body Cool Mind studio in the Philadelphia area.  Kries is a certified Iyengar Yoga instructor and has studied other yoga disciplines as well. She has several other DVD titles as well some of which blend yoga, Pilates and other mind-body disciplines such as Chi Gong.

Kries has a very relaxed and confident teaching style. She clearly knows the material and presents viewers excellent cueing techniques. Kries offers succinct cueing options while also offering excellent tactile cues for instructors to use in guiding clients. The model for the series is Kim Reis who flawlessly demonstrates the exercises.

The Master Trainer Series is a great resource for new instructors but can benefit veteran instructors as well. Each of the DVDs addresses beginner, intermediate and advanced exercises. The Master Trainer Series DVDs can be purchased individually for $79.95 or $99 (plus shipping) or as a collection for $399 (plus shipping). This is on the higher end of the cost spectrum for instructional DVDs which may be cost prohibitive for some but the DVDs are an excellent resource for Studios to keep on hand in their libraries.

Kahn has seen the evolution of the fitness industry from the inside. As a Master Trainer for Reebok University, June saw the changes occur from floor aerobics to Step aerobics (with hand weights no less—anyone remember Heavy Hands?), to Spinning, to Kickboxing to Functional training and then the shift to Core training. Quite a metamorphosis the industry has undergone! It wasn’t until Functional and Core training came into focus that there was much recognition for Pilates and Yoga.

Specifically, June points to work done by Deborah Ellison, a physiotherapist who was also a Master Trainer for Reebok University. As part of Reebok University, master trainers were charged with development of new programming. Ellison developed a system called Reebok Flexible Strength which was based in the fundamentals of yoga and Pilates. This system was received well by trainers and instructors but club owners were reluctant to add this type of training to their schedules. However the Reebok University master trainers continued to utilize the program without saying that the roots of it were Yoga and Pilates.

June was already presenting for SCW Fitness when she was contacted by Sara Kooperman, founder and president, who asked June to develop a certification program in Pilates for SCW Education. Kooperman was aware of June’s background in dance and in Pilates and wanted to have a program that helped fitness instructors gain knowledge in Pilates. The course, called Matwork Fundamentals, was co-developed by Laurie Tuchman, a Pilates instructor and educator for Polestar Pilates. During the development of the program the lawsuit about the use of the word “Pilates” was still in progress therefore an alternative name was chosen.

Received well by the fitness world, Matwork Fundamentals was, and is, a highly successful program offered through SCW Fitness. In the beginning there were upwards of 200 participants in the day-long classes. However, Kahn was denigrated by the Pilates community for “certifying” instructors. Purists believed that a one day class would not suffice as training. Kahn says that in the beginning she got plenty of hate mail. Fundamentally Kahn agrees that a one day course would be insufficient to train a Pilates instructor however, the goal of the education program is to expose fitness professionals to Pilates. It was never intended to be a substitute for intensive types of Pilates education.

Health and Fitness Club owners are quick to add classes that are perceived as “hot” even if that means having an untrained instructor lead the class. It’s better for clients to have an instructor familiar with concepts and some exercises rather than have a person teaching who could potentially injure a client.

SCW Fitness offers many one day certifications which are springboards for fitness instructors to further their education and Kahn certainly encourages her attendees to further their Pilates education. Exposing fundamentals of any system of exercise is a great way for instructors to get their feet wet rather than spend the time, effort and expense of full-fledged certifications. They’re able to see if that is a path that they would want to pursue.

Further evidence of the bridge between Pilates and fitness is the introduction of Peak Pilates’ MVe (multiple versatility exercise) Chair and Reformer classes now being offered at gyms and big box fitness centers. Kahn does work for Peak in this capacity, helping train fitness professionals in the fundamentals of Chair and Reformer work. She debuted the program for Peak in Boulder, Colorado and continues to do education for Peak.

In addition to her education work with Peak Pilates and SCW Fitness, Kahn is the Education Manager for Stamina Products, a manufacturer and distributor of home and commercial Pilates equipment. Stamina offers a Pilates Reformer that has a patented rebounder/trampoline used for jumping rather than a traditional solid jump board. Stamina Reformers were used for several years in conjunction with the SCW Fitness conferences.

Kahn is also involved with a program called the Beamfit™ (Balance, Engage, Align, Move). “Beaming” is an exercise program developed by David Mesirow in which participants work on a balance beam made from high density foam and is 5’long x 6” wide x 2” high. Kahn serves on the executive team for Beamfit in addition to providing education for Beamfit™ . She has also developed “Beam-lates,” Beamfit’s Pilates based program. Beamfit™ was highlighted recently on the Martha Stewart show.

If all those things aren’t enough to keep her busy, June also works for Lifetime Fitness in Boulder, Colorado. She is the Life Studio Coordinator and is responsible for Lifetime’s private Pilates program. The studio in Boulder is the 4th highest producing in the chain of 84 units.

Most of us can only dream of having the energy that June Kahn seems to possess. She is on the road most of the time, but when at home, she enjoys all that a Colorado lifestyle has to offer—in the wintertime she skis and when there’s no snow she enjoys hiking. A native of New York, Kahn settled in Colorado by way of St. Louis, MO. She is full of energy and has great passion for all that she does. It’s no wonder that she has helped build the bridge between the fitness and Pilates worlds—she lives in and loves them both. Click here for more information about June and how to find her.

Editor’s note: On August 13, 2009 June Kahn received an award for IDEA Fitness Instructor of the Year 2009. Congratulations June! Well done.

Here’s a new idea that may turn your world upside down. Have you ever considered offering all of your different classes for one price?  For example, a reformer class would be the same price as a mat, same price as a chair or tower class.  What about tying this class idea into a program that offers a complete solution to clients struggling in reaching their fitness goals? Offering this “Transformation package” might just be the thing that could bring you and your clients GOOD FORTUNE.  The details are listed below.  The keys to making this a success and selling it is to make it all about the needs of your (potential) client.  They will want affordability, results driven progress with (this is the icing on the cake) a100% satisfaction guarantee.

Transformation package details

• 30 sessions (8 privates, 22 classes . . . any scheduled classes) over a period of 3 months.  The client’s goal is to attend 3 times per week.  They receive before and after pictures, nutritional consultations (2 separate 30 minute sessions) and $25 off their next package when they refer a friend who also buys a transformation package.
• First begin with the consultation.  Get to know the client’s specific needs and goals. Let them know how you can help them build awareness and control in their body.
• The first 3 sessions of the package are private training (to get the fundamentals down or work on progressing them further if they have been a client for 20+ sessions. We can always review the basics!)
• After their private training, the instructor guides them to the classes which would be best for them.  The client signs up for at least their next 5 classes then layers in a private class when they feel like they want/need one or when the class instructor notices that they could use some review.
• If they consistently come 3 times per week over the course of 12 week period they receive 36 sessions, a 6 class BONUS!  Let them know they are rewarded for being consistent and it doesn’t cost you any money.
• This package is on a payment plan. They are obligated to completing the 30 sessions and paying one time a month (3 total times) on a determined day each month.  The probable median price range is about $200- $260/month.  This is an easy way to space out their financial commitment, yet make them obligated to you for 30 sessions where you know they WILL see a whole new body!
• What if the interested client wants to do the Transformation package but the class times that are available just don’t work for their schedule?  Get them to find 4 friends and then they can create 3 classes a week.  Offer it to other students to, on a wait list basis if needed.

The important factors

1. There has to be at least a minimum of two people per class signed up 24 hours in advance or the class is canceled.  This covers the cost of your instructor.
2. The other thing is that this package invites referrals and the word spreads like wildfire!  Not only do you have some great marketing pieces 30 days after you begin to offer this package, (based on the testimonial before and after pictures) but you have happy mouths talking up their experience. The transformation package is an EXPERIENCE!  You get to walk them through their lifestyle habits and how they can make better choices (either with food or daily activities.) You can help clients become more aware of their bodies and all of this useful knowledge translates into confidence.

Have a make-over party after 45 days of offering the Transformation Package and ask clients who are on the package or who have just completed it to bring 3 friends to ensure they receive $25 off their next package. Offer wine, have some Triscuit crackers and a cheese & fruit plate to nibble on. You’ll be so satisfied at their results, the clients will have fun through their journey (choosing their classes ahead of time and when they want/need private training) and you’ll be sitting pretty with more cash flow in your pockets!

If you have further questions about the Transformation Package, please submit a contact form on www.wewantpbr.com (Website coming soon) and Alison will be happy to personally answer your questions.  Pilates Business Resource’s (PBR) online monthly subscription empowers instructors, energizes start-ups and current studios, eliminates industry secrets and gets Pilates back to the basics.  This service will be available September 2009.

What is Rolfing?

As with Pilates, there are many misconceptions out there about what the work really is (“You know, Pilates, that super-intense ab workout on medieval torture machines.”) Despite what you may have heard, Rolfing is not a massage that pulls the muscles off the bone or a procedure that makes people break down into crying piles of goo. Rolfing® Structural Integration (its formal name) is a collaborative process of hands-on manipulation and movement education developed over 50 years ago by Ida P. Rolf, PhD and is designed to reorganize a person’s relationship to gravity. Over a series of sessions (typically 10-12) the Rolfer uses his or her fingers, soft fists, and even elbows in concert with gentle client movements to lengthen and unwind the investing connective tissue of the body in a systematic way. It can be intense and yet can also be amazingly pleasurable and even relaxing.

Rolfing is not so much a technique, though it has developed and appropriated many over the years. It is an approach to finding and uncovering what can be called “the animal body” – that innate somatic intelligence inside each of us that knows how to sit, stand, and move with ease and dynamic strength. At the beginning of every session Rolfers do a “body reading,” analyzing and kinesthetically empathizing with the resources, asymmetries, restrictions, and inhibitions in a client’s structure and function. This process certainly involves input from the client as well as the practitioner asks open-ended questions about what the client is perceiving in their body or in the environment.

Generally, the work then moves to the massage table. Dr. Rolf taught a 10 Session Recipe that has specific goals and territories of the body for each session. The first session, for instance, traditionally has the goal of freeing the breath. The second: to improve the function of the feet, ankles, and legs in order to land and push off (sounds like footwork on the Reformer to us!) Many practitioners continue to use Dr. Rolf’s recipe which is amazingly brilliant, or versions of it. Others have developed more principle-based models for where and when to work. But all look for increased integration and balance at the end of every session and at the end of a Series as a whole.

The Rolfing community

Like Pilates, the Rolfing community has gone through sad personal, political and legal schisms over the years. The generic term for this approach is actually Structural Integration (or SI) and there are now many heirs of Dr. Rolf teaching and practicing in various lineages of the work. The Rolf Institute® in Boulder, Colorado holds the service mark for Rolfing and only their graduates can legally call themselves Certified Rolfers™. There is also a community of other reputable SI schools including but not limited to the Guild for Structural Integration, Kinesis Myofascial Integration, and Hellerwork International. SI even has its own PMA-like umbrella organization, the IASI, which works to promote standards and scientific research.

We are lucky enough at our studio to have three SI Practitioners on staff so there is a great cross-fertilization between the two disciplines. When a Pilates client has plateaued, reached an impasse, or is in pain, we frequently recommend that they see a Rolfer. Hands-on work has a level of specificity and precision that can open things up like nothing else. Likewise, our SI practitioners see so much value in the stability, strength, process ownership, and joy that Pilates engenders that they frequently refer clients to the Pilates side of the studio. It’s a win-win for everyone, especially the clients!

“Zobha” is a Sanskrit word meaning grace, beauty and brilliance. As stated by the founders of Zobha, “Zobha was born from a desire to create superior performance yoga and fitness apparel with a distinctive design aesthetic and a brand that inspires and fosters the grace that lives within each human heart.”

Zobha’s line is simple, stylish, functional and fashionable. The attention to detail is shown in each piece with a shelf bra liner for added support, size and care information is screen printed to avoid the scratchiness of labels, seams are designed to minimize itching and not only does the line look good but each piece performs exceptionally well. The designs and fabric are made for the movements of yoga, Pilates and fitness. The styles and colors are warm and comfortable. In addition, there is a maternity line that is made to feel and look just as good. Enjoy the full line of Zobha apparel at www.zobha.com.