The other day I had the unpleasant task of filling out a wage garnishment form for one of my former teachers. Two years ago, my business partner and I finally had the courage to part ways with this person. Yet here we were, in 2011, still bogged down by the endless repercussions of not being clear and not knowing how to say no.

There is nothing worse for a business’ prospects than allowing the wrong people into it. Choosing people is not about knowing what you don’t want, but what you do want. Don’t make the mistake of settling for less.

In order to recognize those teachers who are not a good fit, we must first know exactly what kind of people we want to attract. We need people who will support our vision, hold the same values as us, and most of all reflect the kind of business we are trying to build.

Hiring The Right People
Whether you are just starting a studio or preparing for expansion, the first step to hiring the right people is taking time to get clear. Write down all of the qualities you are looking for in a teacher. What are you unwilling to compromise on? What values must be shared between the prospective new partner and yourself? Knowing or thinking is not enough. It’s too easy to let one or two things slide when you are sitting in an interview and desperately wanting someone to be the right person. Make a list, write a clear job description, and stick to it.

The biggest mistake you can make is to accept people into your business because you feel you have to. In the beginning of our studio we had a very clear vision, but we did not have a clear sense of what kind of teacher did and didn’t meet that vision. And because we had been rushed into opening and needed teachers badly, we settled for teachers who did not entirely line up with our values. Together, we all then lumbered down a road fraught with frustration and resentment.

Three Necessary Qualities:
1. Self-motivated – There is no other way to create a forward moving, motivated team of people than to hire those who are already motivated!

Interview Tip: Don’t ask expected questions. Dig deeply. Work to uncover the real person by asking them challenging questions that will give you insight into their values and motivations. Invite them to ask questions. If they don’t have thoughtful questions for you in return, that’s a warning sign.

2. Skillfulness and Ability – Require them to teach a demo. Don’t just take their word for it. Also get references from past clients, not just employers.

3. Presentation – They must be comfortable talking about what they do, why they do it and why a prospective student should do it too. This is one of the most difficult skills to teach and you shouldn’t have to. Hire teachers who are excited about what they do and can portray that to everyone.

Format

The other day I had the unpleasant task of filling out a wage garnishment form for one of my former teachers. Two years ago, my business partner and I finally had the courage to part ways with this person. Yet here we were, in 2011, still bogged down by the endless repercussions of not being clear and not knowing how to say no.
There is nothing worse for a business’ prospects than allowing the wrong people into it. Choosing people is not about knowing what you don’t want, but what you do want. Don’t make the mistake of settling for less.
In order to recognize those teachers who are not a good fit, we must first know exactly what kind of people we want to attract. We need people who will support our vision, hold the same values as us, and most of all reflect the kind of business we are trying to build.
Hiring The Right People
Whether you are just starting a studio or preparing for expansion, the first step to hiring the right people is taking time to get clear. Write down all of the qualities you are looking for in a teacher. What are you unwilling to compromise on? What values must be shared between the prospective new partner and yourself? Knowing or thinking is not enough. It’s too easy to let one or two things slide when you are sitting in an interview and desperately wanting someone to be the right person. Make a list, write a clear job description, and stick to it.
The biggest mistake you can make is to accept people into your business because you feel you have to. In the beginning of our studio we had a very clear vision, but we did not have a clear sense of what kind of teacher did and didn’t meet that vision. And because we had been rushed into opening and needed teachers badly, we settled for teachers who did not entirely line up with our values. Together, we all then lumbered down a road fraught with frustration and resentment.
Three Necessary Qualities:
1. Self-motivated – There is no other way to create a forward moving, motivated team of people than to hire those who are already motivated!
Interview Tip: Don’t ask expected questions. Dig deeply. Work to uncover the real person by asking them challenging questions that will give you insight into their values and motivations. Invite them to ask questions. If they don’t have thoughtful questions for you in return, that’s a warning sign.
2. Skillfulness and Ability – Require them to teach a demo. Don’t just take their word for it. Also get references from past clients, not just employers.
3. Presentation – They must be comfortable talking about what they do, why they do it and why a prospective student should do it too. This is one of the most difficult skills to teach and you shouldn’t have to. Hire teachers who are excited about what they do and can portray that to everyone.
Path:

Recently, a successful Bay Area teacher shared a startling challenge. Despite her success, she has been struggling with clients who express prejudices against her because of the color of her skin. They request the “other” teacher or “feel more comfortable” with someone else or even, she says, shy away from her physical touch. Not only is she suffering personally, her other clients notice the affect it has on her and the studio in general. Although angry, she still feels unsure as to what she should do.

No matter how much we think we need the business or believe we are taking the higher road by allowing someone to treat us badly – and this means disregarding our policies, disrespecting the space (cell phones, perfume etc.), showing up late consistently, or any number of other disrespectful behaviors – we are only undermining our own success by allowing these things to happen.

Rarely do we think we can or have to choose our clients. Most of us are just trying to build our reputation or client base. Anyone would suffice. But nothing takes us farther away from creating lasting, meaningful work than allowing our businesses to be built on anything less than a finely crafted intention of what kind of clients we want.

There are several things you can do to begin to define your ideal client. In demographic terms, there are age, work and marital status, and income. But what other qualities are even more important to you in your clients? Make a list and start getting clear. Look around: What kind of clients do you have currently? Are these the clients you want?

Qualities to look for:

• Intrinsically motivated
• Healthy-minded
• Willing to make themselves a priority
• Active lifestyle
• Sense of humor
• Willing to explore uncomfortable topics or situations
• Respectful
• Kind
• Courteous
• Dedicated

I had a client ask me once “Have you ever fired a student?” It caught me off guard, because I didn’t think I had. With some thought, however, I could recall times when I had gently encouraged students to work with other teachers or suggested that perhaps another studio might better suit their needs. The result? 100 percent of my clients are amazing. They are the right fit for me. They are motivated. They are thoughtful. They are lifers! Sometimes turning away business can feel counter-intuitive, but once we let go of what’s not working, a tremendous amount of room opens for what does work.

The best gift is the actual gift of Pilates…a Gift Certificate or package of sessions. Find your local Pilates Studio and give what everyone would enjoy and definitely benefit from!

At Home DVDs a great way to get someone started with Pilates!

Pilates iPhone Case $25.00. This is a trendy, fun cover for your iPhone!

Pilates Warrior Coffee Mug $15.00. A unique Pilates mug for those coffee junkies!

Personalized Water Bottle for Ladies $16.95. A fun and personal way to carry your water wherever you go!

Strong & Healthy Back DVD 2 Pack $14.96. Most all of us could use this!

Joe’s Toe Gizmo® $80. Now here is a unique and different gift for those that need help with bunions, it corrects toe misalignments, strengthens feet, and improves balance and gait. Check it out!

Pilates Pro at Home DVD Series $19.95 each. Master trainer Elizabeth Larkam’s expertise guides viewers with calm, detailed and carefully paced instruction for the intermediate to advanced, and all are suitable for healthy individuals with previous Pilates experience not required.

We wish you and yours a safe and healthy holiday! Please send us any ideas you have for fun, healthy fitness gifts this year!

Pilates is an excellent modality to combat back pain.  The slow pace of the exercises, the emphasis on proper breathing and the focus on alignment make Pilates a practice that is both therapeutic and strengthening in design.

Pilates for Relief
The routine presented is made up of Classic Pilates exercises with modifications as well as simple stretches.  They will not only help during an acute exacerbation but can also reduce the likelihood of the pain becoming a chronic condition. It is indisputable that each and every body is different and that are various causes and origins of back pain.  However, working with people of all ages and limitations over the past four years, I have discovered my “go-to” exercises to alleviate discomfort in most of my clients.  The following are five Pilates exercises which have been modified to remedy the common problem of back pain.

Before you start
I have found that starting supine is the safest way for your client to start their back care exercises.  In this position, the client should keep their knees bent and their feet flat on the mat.  This will mitigate any arching in the back and allow the lumbar spine to naturally fall towards the floor.   If this is still uncomfortable for him or her, place a large exercise ball underneath their legs for full support letting the calves rest on top of the ball.   Take this time to check in with your client.  Ask how they are physically feeling and how strong the pain or discomfort is. I will often use the scale (1-10) of pain to get a sense of how they are feeling.   Most importantly, allow a few moments here to educate (or reeducate!) on the importance of breathing.  The Pilates principle of breath is fundamental in releasing pain.  By helping your client learn deep lateral and abdominal breathing you are giving them a tool they can use anywhere during a backache, flare-up or little twinge of pain.   Learning to properly use the muscles of the diaphragm will also act as preventative care to avoid future back distress.

The program
For the following exercises you will want to provide a firm but comfortable surface for your client.  Often the floor or even the Cadillac may be too hard on the spine. In this case a thick mat or pad can be used for support.   Have a rolled towel nearby to place under the neck.  This is essential if kyphosis is present and there is an extra large gap between the neck and the mat.

Exercise 1: Modified Hamstring Pull with resistance band
-Tight hamstrings are often a culprit of low back pain.  When these muscles are short (often due to prolonged sitting) they can pull on the back and cause discomfort.

Start supine with the knees bent and the feet on your mat.  Place the resistance band around the bottom of the right foot.  Straighten the leg upwards towards the sky holding each end of the resistance band in each hand.  Feel the stretch in the hamstring and back of the knee.  For a more intense stretch, lengthen the left leg out along the mat.   Hold for at least thirty seconds.  To switch, place the left foot in the resistance band, remove the right foot, and place the right foot to the floor.  Again, stretch the right leg out for a stronger sensation and hold the stretch for thirty seconds or longer.  Always aim for a stretch not a strain!

Exercise 2: Windshield Wipers
-Though “Windshield Wipers” is not a Classic Pilates pose, I have found it to be a consistently effective stretch with back pain sufferers.  The exercise stretches the low back, glute, and hip while also opening up the rib cage and shoulders.

Start supine with the knees bent and the feet flat the width of the mat.  Inhale and drop your knees to the right.  Exhale and stretch your left arm back behind you.  Take a few moments here (again, about thirty seconds) breathing into the left side of the rib cage and encouraging the knees gently towards the floor. Bring the knees and arm back to center.  Repeat on the other side.

Exercise 3: Modified Supine Spine Twist with exercise ball
-I love this exercise as a safe abdominal strengthener.  The ball holds the weight of the legs allowing the transversus and obliques to do the work.

Start supine with the legs completely supported on an exercise ball. Bend the knees so the ball is close.  Take the arms out to the sides with the palms facing down.  Inhale and lower the legs to the left, gently hugging the ball with the hamstrings and calves. Exhale and draw the ball back to center.  Repeat on the other side.

Exercise 4: Modified Pelvic Curl with exercise ball
-Though pelvic tilts may seem like the more appropriate pelvic exercise for back pain, in my experience the subtle movement of a pelvic tilt is often difficult to grasp resulting in clenching of the glutes and overarching of the back.  Try this pelvic curl for a more fluid movement.

Start supine with the legs in table top over the exercise ball so they are fully supported. Inhale to prepare, exhale while slowing lifting the hips off of the floor while simultaneously straightening the legs.  Pause at the top for another inhale, exhale and slowly roll down vertebrae by vertebrae.  Repeat 3-6 times.

Exercise 5: Modified Rest Position
-This version of rest pose is a contribution from Faith Hsu, NP, MSN.   Late in her third trimester, Faith experienced low back discomfort that was alleviated with this pose.  It can also be done over a chair or couch.

Transition on to your knees and place the ball in front of you.  Fold your arms on top of the ball and rest your head on your arms.  Let your back gently arch by allowing the belly to relax towards the floor.  Take several moments here to breath and relax.

Though I feel this sequence is safe enough to do with most back pain sufferers, never forget the importance of checking-in and LISTENING to your client.  No one wants to be in pain! Allow your Pilates sessions to be a conversation with your client – finding the poses and stretches that feel best for them. Honor the work and the process and use it to educate your clients to feel and move in the most beneficial way possible.

After 6 weeks of rest, gentle stretching, and mild strength training, I thought my recovery was complete.

Fast forward to 1996. I was teaching a Modern dance class at Arizona State University. During the class while coming across the floor in a running combination, I heard a pop at my right hamstring insertion when I rapidly accelerated, then decelerated the run. There was immediate excruciating pain.

I stopped dancing, iced, took anti-inflammatories and employed assisted stretching to help with the spasm and pain. Once again, I rested, used stretching and mild strength training to overcome my injury.

2009-2011. Over the last few years I developed a “piriformis” type syndrome with pain and spasm in my buttock. At times, my iliotibial band became tight. On rarer occasions, my right calf became tight, and on rarer occasions my right ankle and foot demonstrated a plantar fasciitis. My right knee felt as though it was “out of joint” when kneeling and sitting on my heels. My right hip rotated forward. My right inner thigh became tight and tender.

My symptoms exacerbated when running, standing, or balancing on one leg.

This is the story of my journey to recovery of a common injury pattern for athletes, dancers, and runners. Whether it is called Piriformis Syndrome, Dead Butt Syndrome, Glutues Medius Tendonitis, Sacrotuberous Ligament Syndrome, of Sacro-iliac joint dysfunction matters not to those who wish to get back in their game (sports, dance, running). All they want is information essential to recovery and resumption of activities of their daily lives.

The cause and treatment of the above imbalances varies. Each individual should consult a medical professional to determine the exact etiology of their imbalance to receive the best remedies for their particular case.

Here is what I learned about my body, my injury, and my rehabilitation.

Dead Butt Syndrome is a combination of improperly trained lower abdominals, a hypertonic iliopsoas, a tight anterior hip capsule, and an inhibited gluteus muscle. It can present with any of the above listed conditions. In order to determine its existence, lower abdominal testing is done. For a high level athlete exercises such a Roll Over, Jackknife, Long Spine, and Corkscrew are difficult to execute with Dead Butt Syndrome. Dynamic lower abdominal strength is not sufficient to create these movements without difficulty and recruitment of additional muscles. Inhibition of the gluteal muscles does not allow them to fire properly when doing the above exercises. For the non-athlete exercises such as Coccyx Curl, Breathing (on Trapeze Table), and Pelvic Press are a challenge.

My rehab started with simple buttock exercises such as Rock n Roll of the pelvis, Coccyx Curl, and Pelvic Press. I focused on working my pelvic floor muscles, as well as my lower abdominals. As I was able to better articulate my spine, pelvis, and hips as independent and contiguous units with stability, my condition improved.

Due to my hamstring injury, my iliopsoas on the right side tightened up, and became hypertonic. It always seemed to be in a shortened position, causing a feeling of tightness in my anterior hip capsule. Eve’s Lunge, preparation for Front Splits (on the Reformer), and Arabesque helped to open up this tightness.

My gluteal and piriformis muscles on the right became tender, and at times, in spasm. Rolling out these muscles with a foam roller and tennis ball alleviated muscle congestion and contraction. Stretching my piriformis (single leg stretches across the midline, and my #4 stretch) helped greatly. Ice, heat, and anti-inflammatories helped, but what helped the most was this…

Squats. I began doing exercises like the Russian off the end of the Trapeze Table. I focused on leading back into the squat with my pelvis, coming to a deep squat, and pressing my weight into my heels when straightening up to the start position. My legs were externally rotated 30 degrees, and I kept my knees over my toes during the exercise. I paid attention to the alignment of my hips, knees, and ankles one to the other. Once I mastered squats without issue, I began to work on more buttock exercises such as Front and Sideward Lunges on the Wunda Chair.

Posture. I had an anterior tilt of the pelvis that created tightness of my psoas muscle, and a weakness of my abdominal and buttock muscles. This, as well as some ligamentus laxity (sacrotuberous ligament) associated with my prior injury and anterior tilt contributed to dysfunction of the sacro-iliac joints at times. The laxity in my sacrotuberous ligament referred pain to the front of my right thigh. To help me through the acute phase, an S/I belt was valuable for stabilization of my pelvis.

I utilized Chiropractic adjustments, massage, and myofascial work to support my condition. However, the most important thing I did was re-training my gluteal muscles. I had always focused on the abdominals and spine, but had neglected the buttock. So, my new focus is on including training, strengthening, and stretching the buttock muscles in every session as well as strengthening the “core” in the usual manner.

By isolating different muscle groups, Pilates exercises develop strength in the body’s “core” muscles in the abdomen and back, and increase overall flexibility and coordination. Pilates exercises can be done with no equipment but a mat, moving just the body in a series of movements with focused attention on breathing and muscle control. Pilates exercises also emphasize concentration and breathing, making it very relaxing, with benefits similar to other low-impact exercises like yoga.

The National Cancer Institute explains that exercise in general has been shown to be beneficial to cancer patients undergoing treatment and in recovery. However, many forms of exercise may be too high-impact for those suffering from fatigue and muscle weakness as a side effect. Pilates is a viable option for cancer patients because it is low-impact and features exercises that can be easily modified to suit a patient’s needs and abilities.

Pilates can be a powerful aid to cancer patients during any stage of treatment. Pilates expert Mari Winsor, interviewed for Gaiam.com, explains that patients currently undergoing chemotherapy may experience an energy boost from Pilates. Winsor also explains that Pilates can help patients feel stronger, have better circulation, and at the very least can help relieve the stress of treatment and recovery.

The Stanford Cancer Center offers a Pilates class as part of their Cancer Supportive Care Program because of their understanding that Pilates can be highly beneficial for the healing process. Their class covers modifications to Pilates exercises designed for cancer patients or survivors. Similar classes are available at other cancer treatment centers, gyms, and specialized studios throughout the country.

For patients with mesothelioma or other cancers, Pilates offers the benefits of stress reduction as well as gentle strengthening and flexibility training. Engaging in Pilates following a mesothelioma prognosis or similar cancer diagnosis can help create an increased quality of life and promote faster recovery for current patients and survivors.

With this in mind the work becomes enhanced, which is then implemented through the class plan. For example, while fundamentally exploring the explanation and use of pelvic floor muscles at the beginning of a Mat session, the theme plays throughout the cueing and correctional modalities. The class progresses as it should, the exercises unfold, but each exercise has a gentle reminder of the early minutes of class. Is the pelvic floor being engaged? Does the class remember how they found these muscles? Can they recall the physical sensation found in that first breath fundamental and how can it be applied now that the progression has advanced to Roll Down or Climb a Tree?

Reminders continue as the instructor uses a variety of models to reproduce the idea again with new images applied to the same concept. Perhaps anatomical information is given describing the placement of the pelvic floor inside the body, “it lies between the pubic bone and tail bone”  or “it is in the shape of a figure eight”. Perhaps visual images continue with  “imagine the pelvic floor as a cylinder lifting up the entire length of the body”. Or asking questions such as: “is there engagement of the pelvic floor before beginning that Roll Down”? Always a gentle return to the theme, so that by the end of the class the student’s ability to remember that one important concept has been locked successfully into thinking about this muscle group.

Once the class is well under way, take the theme and put a different spin so as to appeal to the deeper mentality of the work. Thus, the instructor enhances perception and provides further insight into the body.  This is like using the eyes inside the body and referencing the mind’s ability to find further awareness. How might one deepen their understanding of a certain concept so that they can “perceive”, through their senses, the understanding behind the movement?  “Where is the sensation”? “What can one observe internally”? “How can knowledge about the pelvic floor impact deeper abdominals and bring greater attentiveness to the work”? Being aware of these shifts in the physical as well as the mental process brings greater appreciation to the idea of perception behind the specificity as well as the whole picture of the repertory.

By connecting intellect to physical, there is an element that serves as the “electrical conductor”. It is the ownership where body and thinking connect, often provided by the instructor who, with reminding words, provides an opportunity for clients to reinvest a central idea into the work.

The range of themes is endless. The extent to which a topic is explored depends on the instructor and the client as well as the client’s goals set up in the initial sessions. How many classes will it take to determine whether a single person or a mat class of twenty is grasping a specific idea? When does the teacher determine it is time to move on and take the subject matter being emphasized to a higher level of movement or thought? Having a conceptual strategy in the form of a theme enriches the chances for better communication and provides a pathway to achieving the instructor’s vision for the student.  (It may be important to emphasize that planning and forethought is crucial to the presentation of a successful theme). Use the theme in one class, and then refer to it again in the following sessions while developing comparable steps. For example, the pelvic floor and its purpose is now embedded, at least in theory if not solid practice, and now the transverse abdominus is in discussion. How do the two sets of muscles provide a network of support together and how are they used throughout class. At what point does engagement ensure the potential for solid, progressive work in the body? How do the obliques enter the picture while engaging in torso stability? (Though this theme centers on use of anatomy, remember that the same topic can be presented with words that do not involve muscle names).

Move on when the idea has been planted in the mind and the body shows signs of success, such as movement patterns taking on hints of clarity. Refer back when necessary and then explore options of themes in the classes that follow. Use the language that has been provided through training and personal practice to find these themes. Use insights that have affected one’s own progress or words of teachers who have played a significant role in classes taken over the years. This intelligent, high impact form of body and mind movement has an infinite vocabulary that cannot be exhausted in one lifetime. One word can impact an entire series of classes, providing a theme that will enrich the teaching practice, transforming it into a giving practice.

Imagine the composition of a class when addressing the meaning of centering, or using the effect of breathing, or the definition of a precise moment. What could be done when the goal is to find control brought about by a sense of concentration and connection? Finally, the instructor builds into a felt sense of flow and rhythm throughout the class.

The possibilities are endless.

SUPilates Instructor workshops teach the basics of Pilates and SUP-appropriate matwork, along with the basics of paddleboard technique, guiding principles, and safety measures. Students will walk away with the knowledge of paddleboarding and the Pilates tools that will help them teach classes on their local waters. Beginner paddleboarders are welcome!

Each SUPilates workshops are two days long. The first half of the first day is spent on the water, followed by Pilates work on land. The second day is spent completely on the water. Registration can be done online at www.SUPilates.com, and registration includes a manual, laminated SUPilates cards, and your paddleboard rental. Bring your own board and save $25 on registration fees. For more information, please contact Karen Mirlenbrink at Karen@supilates.com.

Upcoming Workshops include:

• April 30-May1 – Postcard Inn, St. Pete Beach, FL
• June 25-26 – Postcard Inn, St. Pete Beach, FL
• October 3-4 – River Rocks Outdoor Festival, Chattanooga, TN

We are looking forward to some great weekends on the water!

Pilates Instructors across the country are taking Pilates to the water in their nearest ocean, lake, or river on Stand Up Paddleboards. These boards (also called SUPs) are the latest fitness sensation and fastest growing water-sport across the globe. SUPs appear to be large surfboards, and are propelled by a standing paddler who uses an extra-long canoe paddle. Stand Up Paddling originated in Hawaii, which mixes the traditional Polynesian outrigger canoe paddling with surfing. The result of this wonderful combination is a new sport that is easy for anyone to do. Fitness professionals have flocked to Stand Up Paddling not only because it’s fun and the cardiovascular benefits of the workout are superb, but also for the core-based balance challenge that the board provides to their clients.

As the board is floating on water, the paddler must constantly recruit deep stabilizing muscles of the pelvis and spine just to stand on the board and paddle it. Taking it further, adding core-based exercises to the board will enhance the recruitment of such muscles. Hence, adding Pilates exercises to the board will enhance the challenge and benefits of Pilates. For example, when performing what seems to be a simple exercise like Leg Circles, the participant is reminded to stabilize their pelvis, and ensure that their weight is not shifting from hip to hip. On the paddleboard, the board will not only provide feedback about the unstable pelvis by rocking, it will also provide more of a challenge because the wobbly hips and uncontrolled leg movements will cause the board to flip over. The same proves true with performing exercises that address spinal stability and abdominal strength. Not only will the participant be working the abdominals in flexion, they will be firing more stabilizers to maintain the stability on the unstable board, thus making the exercise more challenging. More complicated exercises, like Kneeling Side Leg Series, for example, are particularly challenging because of the requirement of scapular AND pelvic stability necessary to perform this series properly. All-in-all, Pilates routines on the Stand Up Paddleboard are very effective, very challenging, and very fun!

Now to the next step: How does one offer these classes? First of all, you will need to contact a local outdoor shop or a retailer that rents Stand Up Paddleboards. Work with them and set a pricing structure that is reasonable both for your benefit and for your participants to pay. Most retailers/renters also provide a location (or means to get the boards to a location), paddles, and possibly guide to help on the water. Finding a location may be challenging, but safety is the most important things to consider. Safety issues in the water include safe access to the water, tides/currents, wide/stable and durable boards, signed liability waivers, and a sufficient emergency plan. Practicing your routine prior to the class is also important. You may find that some of the exercises may need to be modified to provide a more effective flow or appropriate challenge for the level of your participants.

Are you looking for more information on SUPilates classes? Karen Mirlenbrink of Dunedin Pilates Studio and the crew at SUP Paddleboard bring SUP Pilates classes to the waters of the Tampa Bay area weekly. In addition, Karen has created a SUPilates Instructor Workshop, hitting the waters in the Spring of 2011. Feel free to contact Karen at karen@dunedinpilates.com or visit her website at www.dunedinpilates.com for more information!

Three and a half years later, there are many more resources available for both instructors and pregnant woman. Jennifer Gianni, a mom and a birth coach herself, has created a training program for instructors. Sarah Picot has produced one of the most comprehensive pregnancy Pilates programs available anywhere. Women can now get their workouts directly on their phones, and celebrities everywhere are crediting Pilates with getting their pre-pregnancy shape back impossibly fast.

Having gone through two pregnancies and taught clients through dozens more, I have compiled a list of go-to resources for both my teaching and my clients. Here are my favorite resources:

Pilates and Pregnancy by Sarah Picot: I recommend the book, because it comes with a video, and it has specific notes for each stage of pregnancy.

If you travel a lot, the Pilates and Pregnancy iPhone Apps are a fantastic take a long tool that won’t weigh down your baggage. And at just $5 per trimester or $10 for the full program, it’s a fantastic deal.

Jennifer Gianni, herself a mom, Pilates Instructor and a Birth Coach, has also created a series of videos for use during and after pregnancy. My favorites are Post Pregnancy & C-Section Recovery & her Exercising with Baby DVD. Her four month old daughter rolls around and tries to scoot away- just like both of my kids did every time I tried to exercise with them. The Post Pregnancy video includes a quick introduction with Jennifer, three days post partum and still in the hospital, giving new moms an idea of what they are in for and a few exercises to get started right after the baby is born. Watch it before going to the hospital- if you wait until after you will miss out on valuable information!

Jennifer teaches her Pre & Post Natal Teacher Training program around the world, but if you can’t make it to her, she has videos available to review the protocol of teaching pregnant clients available for purchase on her website. Sarah’s book also includes a section for helping instructors modify for pregnant clients.

Lynne Robinson’s Pilates Pregnancy Guide offers great full color photography along with several exercises and stretches that, while not in the traditional Pilates repertoire, were some of my favorite for staving off back pain.

Pilates is a fantastic tool during pregnancy- both for preparing for birth and for aiding in quick postpartum recovery. Always remember (and remind your clients) that every pregnancy is different, and every day can bring new challenges. Pregnancy is not the time to push the body, it’s the time to nurture it, and Pilates can help you do just that.

The best gift is the actual gift of Pilates…a Gift Certificate or package of sessions. Find your local Pilates Studio and give what everyone would enjoy and definitely benefit from!

Water Bottles from Gaiam $3.99 and up Gaiam carries a wide selection of stainless steel and aluminum water bottles to help you hydrate responsibly. Each aluminum or steel water bottle can keep thousands of plastic water bottles out of landfills over the course of its lifetime.

STOTT PILATES® Pilates for Athletic Conditioning Kit $36.99 Excellent for cross-training and injury prevention, this kit has everything needed to challenge strength and boost stamina. Includes: one pair of 2lb Toning Balls, one Extra-Strength Flex-Band® Exerciser and three DVDs.

STOTT PILATES® Power Pilates Three-DVD Set $29.99 These fast-paced, full body workouts are sure to elevate the heart rate, and challenge strength and endurance. Includes three DVDs: The Secret to Flat Abs, Core Challenge and Power Paced Pilates.

Sports Top Black Tankini from Breeze Comfort $39.99 A versatile style that you can wear inside and outside of the gym! It is designed for low to medium impact sporting activities. This stylish sports top has ultimate breathability that will keep you cool and well-ventilated during your workout.

Wine Glass Charms with Pilates Poses $35-45.00 Choose your Pilates pose for your set of 4 or 6 wine glass charms.

Organic Supima Wrap from We Pilates on sale for $20.00 Description: 100% Organic Supima® Wrap – Made in the USA finally the wrap we have all been waiting for is here! If you love our shirts you will love our wraps. You can wear them more than 5 different ways- side slit to wear ballet style… Black, white majolica blue and Stucco

BowWow! Notecards $17.95 These “Awesome Aussies” demonstrate perfect Pilates form on these whimsical note cards. (These dogs actually posed on miniature Pilates equipment built by Balanced Body’s production team!) Oversized folding note cards (5-3/8″ x 7-7/8″) are blank on the inside. Set of 15 cards with envelopes.

Pilates (Lite) iPhone and iPad App Free! This is Vook’s Lite version of Alycea Ungaro’s 15-Minute Everyday Pilates series gives you all the tools you need to squeeze regular exercise into your life. In the Everyday Pilates: Day by Day Vook, Ungaro shows you how to get a toned, strong body, and graceful posture in just 15-minutes a day. This fantastic new format offers easy, step-by-step instruction, full color images and 11 videos to take you through this classic Pilates routine. Strengthen, stretch, and build your way to a more toned, more healthy you

Now it is your turn to let us know what great gifts you have found this year! Enjoy giving the gift of Pilates and good health! We wish you all a peaceful, joyful and healthy holiday!

Please join us for an unforgettable President’s Day weekend Pilates and Yoga retreat with Aloha Wellness. Located on the Big Island of Hawai’i amidst a tropical garden and oceanfront paradise.

Aloha Wellness Retreats offers a unique Pilates and Yoga experience in an oasis of beauty and tranquility. We offer you a chance to relax, rejuvenate and enjoy the beauty of luxurious natural surroundings. It is here that one can attain the complete balance of mind, body, and soul.

For more information visit their website at www.alohawellnessretreats.com or via email info@alohawellnessretreats.com.

Mahalo,
Andy Sherwood and Bettina McCullough

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.