Pilates Perfect Fitness- Building Healthy Bodies Naturally

Private Pilates and group Pilates Lessons - Great New Location

2011-08-25T12:40:00.000-05:00

The past year has brought a number of exciting and challenging changes at Pilates Perfect Fitness. Each change has begun a new period of valuable improvement and internal reflection on my true desires for this valuable service.

As such I am pleased to announce that Pilates Perfect Fitness is now officially a "Florida approved vendor" and I am now teaching my Private and Group Pilates at a fantastic studio called PILATES & MORE.
This is located at 2400 Lisenby ave, Panama city , Florida.

Private Pilates Rates are the same. $35 /hour with the 1st class @ $25!

Group Pilates is $10/ class - Package rates are available on request.

Some very exciting changes have happened to my website too:
Come see for yourself:
Pilates Perfect Fitness

Pilates Fitness Magic

2011-04-16T21:28:00.000-05:00

I'm so pleased to have the opportunity to have Private Pilates Lessons at Marty Martins Karate Training Centers. http://www.karatetrainingcenters.com/

It has been great to provide a bonafide location where I can invite clients to come and experience the benefits of The Pilates Method. Sometimes clients do not want to have private lessons in their homes , which is a feeling I can full well understand as I certainly am never allowed the privilege of "Me Time" in my own home! Really that is what a large portion of Pilates is about! Creating a strong "Mind & Body" connection , which is easily reached using effective visualisation techniques and breathing correctly. By doing so we bring an inner peace to ourselves , and having interruptions can be very distracting.

By creating the "Mind & Body" connection we become more aware of our daily actions and the tolls these actions take on our bodies. This makes it much easier to "correct" our mistakes by noticing them immediately when they happen.

Essentially " Creating a habit of relaxed effort" - Joseph Pilates.

New Studio's , New Times! Ready to join me and Discover the proven body-shaping effects of Pilates?

2011-01-25T13:01:00.001-06:00

Fantastic News! I have two studios that have agreed to let me use their space to do Private lessons in! This is great as it means I will have a broader variety of times I can offer my dedicated clients to do lessons! I can now comfortably offer the convienance of Duets ( 2ppl) or Trio's ( 3 ppl) so bring a friend or two to share this life-changing experiance with you. Different fees apply too! So check Price lists for changes!

So far the schedule for February will run like this:

Monday & Wednesday:   4:15pm- 5:15pm and 6:45pm - 7:30pm
Located at:
Marty Martins Karate Centers ,3414 Jenks avenue. Panama city. FL

Or Thursdays:    4:00pm - 4:45pm
and Fridays   :    3:30 pm - 4:15pm
Located at:
Anytime Fitness    406 S Tyndall Parkway , Panama city . FL

However if you prefer the "IN HOME" option for you private lessons I will have some slots open for you too!

Possible times could be :
Mondays               @ 3:00pm - 3:45pm
Tuesdays              @ 3:00pm - 4:00pm
Wednesdays         @ 6:00pm - 6:45pm
Friday                    @ 4:30pm - 5:15pm
( working on getting Fridays@ 9:00am- 9:45am and 10:15 - 11:00am - If there is anyone interested in this time slot please let me know as soon as possible , so I can finalise these slots)

Such a great month to be starting off fresh with new ideas and new people , First time guests may try one class free !

Tasty New Years Specials - Helping you to Discover the proven body shaping effects of Pilates!

2010-11-29T21:22:00.000-06:00

Hello

I've spent a few weeks "cooking" up some ideas on how to serve you delicious New Years delicacies!
So here you are:
Choose a Recipe that works for you ! Sign up for 10 Sessions by Dec 31st 2010 and Get $50 Discount on Package. Get a friend to Join too and you will recieve a further $10 Discount.

RECIPE
" Pure Privates"                    ( $30/Session)
INGREDIENTS:
One Pilates Instructor and One willing Student
INSTRUCTIONS:
Mix One Pilates Instructor and Once Willing Student , blend together to create an enviroment of perfect Harmony in order to achieve fitness goals.

RECIPE:
"Privates for two"                         ( $20/person/session)
INGREDIENTS:
One Pilates Instructor , Two Williing students
INSTRUCTIONS:
Mix all the ingredients together to create a fantastic scene of shared moments and motivation to succeed at creating individual Fitness perfection.

Private Pilates Classes

2010-11-17T11:57:00.001-06:00

Hello

I'm offering private Pilates classes in the comfort of your own home . Which eliminates the need to rush off to gym and you are always on time!
Mainly I work with the Classical Pilates Method , and occasionally I like to introduce some props to keep things spiced up! Articles such as the Band, balls ( both stability and small balls) , Small Pilates barrel and one of my personal favorites , the Magic circle help to increase resistance and give our muscles new challanges .
I also teach a Group 30 min "express" Pilates class on monday mornings at Anytime Fitness in Callaway. The drop in fee for this class is $8 .

My current special is 10 Private sessions for $250 . Email me at : pilatesperfect4you@gmail.com if you would like a free introductory class with no obligations!

Final "Pilates for Pink" Class ! Friday October 29th @5:30pm

2010-10-27T10:10:00.000-05:00

Please note that our final "Pilates for Pink" class is on Friday ( Yes , THIS Friday ) at 5:30pm . Please help us to end this program with a "Bang!" . WE have almost reached our target of $250 and I'm really so excited! I will be doing a Cardio Pilates format to shake things up a little and of course burn more calories so we can eat all that delicious Halloween candy! ( Personally I "borrow" all the chocolate out of my son's basket) , so bring your friends and Family along with you and come down to ANYTIME FITNESS , 406 S TYNDALL PARKWAY. Panama city . Fl. You will need a $10 Check or Money order made out to "The Breast Cancer Research Foundation" or you can donate online at http://www.bcrfthecure.com/ print your reciept and bring it with you to class. No sign up neccassary for this final class!
Also ANYTIME FITNESS offering half off sign up fees and 1 month free gym membership to anyone who takes this Pilates for Pink class!

So what are you waiting for?

PILATES FOR PINK & Passionatly pink!

2010-10-13T11:56:00.000-05:00

This month has been very exciting for me as I've had and am still having the amazing opportunity of teaching Pilates Matt class in order to raise funds for The Breast Cancer Research Foundation.
Throughout October I've been working with a health Club called Anytime Fitness, in Callaway , and Shape Magazine to make this whole inititive possible.
We are the only club in Panama City offering this opportunity and I love the idea that people can join us and help raise funds for a very worthwhile cause , while doing something positive for themselves too. No matter how fit or unfit they are!

I found this Pilates Video online called "Passionately Pink" . This is rehabilitative Pilates offered to women who are in recovery from Masectomies due to Breast Cancer. So keeping in line with this months theme I will share this and hopefully it will benefit many ladies out there!

Passionately Pink - Breast Cancer Rehab Video

Remember our class on Saturday October 16th @ 9am . Bring a $10 dollar donation in the form of a check or money order made out to "The Breast Cancer Research Foundation" or donate online at http://www.bcrfthecure.com/ print the reciept and bring it with you to class!

PILATES FOR PINK FUNDRAISER

2010-09-22T18:12:00.000-05:00

Well I have fantastic news. I have finally been able to set exact dates that I will be instructing Pilates classes dedicated entirely to raising funds for The Breast Cancer Research Foundation during October which is ,of course , Breast Cancer Awarness Month. I signed up with Shape Magazine to do the Pilates for Pink inititive throughout October .
Donate $10 and enjoy an energising Pilates class while supporting everyone who has been affected by Breast Cancer. If you , or anyone you know, have been affected in any way by this terrible disease you will agree that it is that important to support this cause!
Our Launch date is October 2nd 2010 @ 9am , however we have dedicated many other classes to this Fundraiser throughout October 2010.
Monday    October 4th    @ 6:30pm
Friday       October 8th    @ 9:30am
Monday    October 11th @ 9:30am
Friday       October 15th @ 9:30am
Saturday   October 16th @ 9:00am
Monday    October 18th @ 9:30am
Friday       October 22nd @ 9:30am

All Classes are $10 ( or more if you wish to donate more) , Please make out a Check or Money Order to "The Breast Cancer Research Foundation " or Donate online at . www.bcrfcure.org , print your reciept and bring it with you to your class
It is important to Signup for these classes at Anytime Fitness  at 406 S Tyndall Parkway, Panama city, Fl. or you can signup with me by emailing me at pilatesperfect4you@gmail.com.

I am so excited to be given the opportunity to be the instructor at this amazing event! I really look forward to meeting everyone!

Drinking Water can help you lose weight.

2010-09-01T20:58:00.000-05:00

Read this article for some really great advice on weight loss.
http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/index.html

Pilates is great for Men too!

2010-08-26T11:43:00.000-05:00

There are many sceptics out there who are utterly convinced that Pilates is for Women only. Well that is simply not true . Pilates is quickly gaining popularity with Male Athletes ( from Football players to Golfers) for its unique method of improving flexibility , posture, balance and co-ordination. All of which are essential to athletes in order to perform at their peak!
Traditionally men feel that "true" exercise makes you sweaty and feel winded on completion. However Pilates does not work that way and is comprised of exercises designed to balance strengthening and stretching of the muscles.
Pilates is an excellent technique for whole body fitness as well as a foundation for cross training with other kinds of sports and exercise.
The Pilates Method was invented by a man, and has been a training system for men and women for over 50yrs!

Here are some interesting articles on how Pilates has benefited men.
http://www.usatoday.com/sports/2003-08-17-pilates_x.htm
http://www.pilates.com/BBAPP/V/professionals/pilates-for-athletes-and-trainers.html

Exciting New Changes!

2010-08-15T12:36:00.000-05:00

Discover the proven body-shaping effects of Pilates!

Develop core abdominal Strength
Create a toned body by lengthening & Strengthening your muscles
Improve Balance , posture and flexibility
Relieve pain, stiffness & tension
Reduce stress & fatigue

I now offer Pilates instruction in 3 Formats:
Classical Matt-work:
Pilates performed on a matt.

Cardio Pilates:
Pilates style with more power to maximise calorie burn.

Pre/Post Natal Pilates:
Retain or regain your pre-pregnancy body with this awsome Pilates style workout!

Classes are now offered as Privates in the comfort of your own home.
Group privates are available too at scaling rates so you can achieve your goals and have fun with your friends!

Try your First Class for Free.

Get 10 Classes for $270 !

10% Discount for Military and Teachers.

Healthy Lifestyle - Tips for success!

2010-02-22T14:13:00.000-06:00

In order to fully benefit from the Pilates system, it is essential to commit to a regular practice routine as well as examine you currently lifestyle. Be prepared to make changes where necassary. Make sure you get enough rest and eat a healthy diet while reducing your stress levels and staying positive.

In the next few Articles I will be going through some valuable information to help you lead the healthy life you want.

For most people today a serious concern is that of weight loss. There are so many "wonder" diets promising you massive weight loss in a short time and this setting unrealistic goals for those who want to lose the weight and keep it off. As such when these unrealistic rapid results are not met, we tend to give up . Trapping ourselves in a never ending cycle of unhealthy habits.
The trick here is to set realistic goals. Unless you are working out intensely for at least 4hrs a day, it is highly unlikely you will lose up to 10Lbs per week! You would also have to be eating way below your usual caloric intake which in turn will "starve" your body and so when you end your "diet" , your body will automatically store the extra "fuel" and this will make you gain more weight in the long run.
Theoretically , if you are burning more calories than you are taking in you should lose weight. Most of us can attest to the fact that this is not as simple as it seems.

Here are some hints to help you :

Calorie counting: First of all you will need to figure out your Resting Metabolic Rate. (RMR) . Use this link: http://www.shapefit.com/basal-metabolic-rate.html
The number you get will represent the minimum number of calories you need to maintain your current weight. It is believed that in order to lose weight you need to diet or exercise up to a 500 caloric deficit everyday. This means you either have to exercise 500 calories off or eat 500 calories less than your minimum requirement.
Personally I recommend increasing you activity levels , it is important to figure out what you Maximum heart rate would be. Use this formula : 208 -( 0.7x age) = Max heart rate.

This will help you to figure out your Target heart rate in order to determine your ideal heart rate( while exercising ) for weight loss. A good target is to aim for between 50% and 70% of you maximum heart rate. ( Times your heart rate by 0.5 or 0.7) . This is usefull if you are using a heart rate monitor ( which can be bought in most stores) or using the monitors attached to various cardio machines at the GYM.

Unfortunantly for women , without exercise once we are over 25yrs old, we lose lean muscle and replace it with body fat. At a rate of up to 3% per year. Exessive body fat - particularly in the abdomen - is a high risk factor for killers such as heart disease and diabetes.

I recommend doing exercise at least 4 x a week for up to an hour . Cardio twice weekly and a strengthening and toning exercise ( Pilates is perfect for this! ) at least twice a week too. Of course the more you exercise the faster you will get better results.

On days you do not exercise drop you calorie intake, and do the little things necassary for maintaining an active lifestyle.

Beginning a Pilates exercise routine.

2010-02-16T14:32:00.000-06:00

In order to begin The Pilates Method of conditioning. It is important to master the basic fundamentals of each exercise. This is true for anyone no matter how fit ( or unfit) they may be.
Move through the levels at a pace that works feels comfortable for you, experienced Pilates students can work through the fundamentals in any order. However if you have never done Pilates before please start at the beginning. Take time to learn the movements properly and don't rush your progress.

Before you begin make sure you have a Mat. The foam should be dense enough to protect the vertebrae in your spine. Some of the exercises involve rolling on your back.

I would recommend wearing comfortable clothing that you can move freely in.You might want to wear fitted clothing that will help you to see the muscles of your body as they work, but it is more important to feel comfortable. Do not wear shoes.

Make sure you have enough space to move around in , you should be able to move your arms and legs around freely in all directions as well as be able to stretch to the full length of your body. Pack away any sharp or delicate objects that may get in the way.

When you begin your workout, make sure you are well rested otherwise the movements may prove to be too strenuous for you . Do not exercise if you are on any medications that make you drowsy or hyperactive, this will affect your concentration and concentration is key when performing exercises of The Pilates Method.

Here are some of the basic Fundamentals to remember :

"Pooching" or Scooping:

Do not "Pooch" , by pushing your belly out ( Fig 1)

Do scoop by pretending your belly button is "anchored" to your spine.

Scooping also helps to provide a longer waist makes your abdominals contract, this provides more support to your lower back.( Fig 2)

Perfect Posture:

To maintain the perfect posture :

Dont sway and arch your back

Tuck your pelvis underithout slouching. ( Fig 3)

Lift your chest , scoop your belly deep into your spine and lengthen through the crown and tailbone. Imagine there is a long iron rod running down your spine from head to toe. Keep your shoulders down. ( Fig 4)

Breathing:

Breathing in Pilates is inhaling through your nose and exhaling through your mouth ( as if blowing out through a straw)

Inhaling: Expand your chest and lungs. (Fig 5)

Exhaling : Expell the air from your lungs as if you were squeezing the air from an accordion. ( Fig 6)

Remember to inhale and exhale using the entirety of your lungs , not your belly!

Dropping the shouders and Lengthening the neck:

The position of our necks and shoulders is very important for maintaining correct posture.

Do not scrunch the shoulders to the ears or tighten your neck .
Imagine your shoulder blades have wings attached; don't pull your wings up. ( Fig 7)
Do keep shoulders actively pressed down and away from your ears, use your muscles to pull shoulder blades down into the center of your back. Do pull your "wings" down. ( Fig 8 )

These movements will eventually become a habit and you will be able to incorporate them into your daily life and practice them unconditionally.

Important Elements to Mastering Matt Exercises. ( Part Two)

2010-02-08T12:18:00.000-06:00

Over the last few weeks I have been covering various important aspects to understand when engaging in The Pilates Method. I have discussed the many benefits of doing Pilates, The founder of The Pilates Method , The main Principles of Pilates and most recently Important elements to mastering Matt Exercises. This week I'll be doing part 2 of these elements! All of these aspects are very important when doing The Pilates Method.

6: Stabilization using The Pilates Stance:
The Pilates Stance is an action used to engage and stabilize the lower body. Often in exercise descriptions the expression "Squeeze the backs of the upper inner thighs". The "back of the inner upper thighs" is meant to show the slight turnout of the legs which initiates from the hip joint. This small movement disengages the quadriceps( thigh muscles) and engages the Powerhouse or Core area. It is easier to do this if you think of turning your thighs to face away from each other and imagine holding a tennis ball between them. Your feet should be in "V" position with your heels together . Your knees should be soft which is straight but not "locked". In the beginning it is not so easy to turn out at the thigh without turning out the feet. However it is important to master this movement so you can perform the Pilates exercises correctly. During the exercises you will find that your legs want to turn back inwards, this is the moment in which you need to focus on stabilizing the leg position. Squeeze the buttocks and backs of the upper inner thighs together and feel the effort created throughout the entire torso as you do so.

7: Muscle control without tension:
Another difficult concept of mat work is the idea of engaging and controlling the muscles without tensing. People are conditioned to tense up, hold our breath, and push to the point of strain in order to achieve our exercise goals. The mattwork will work eliminate those fallacies and retrain you to see the efforts of the movements in a much more natural way. While the movements require strenght and concentration, there should always be a natural flow and rhythm that servve to relax teh muscles without releasing them from their task. This relaxation needs to begin in the mind and circulate throughout the muscles of the body, breath is a natural tool for achieving this state.Breathing should feel natural throughout the movement, if you find you are holding your breath 1) make sure you have made the neccassary modifications to ensure you are working at the proper level for your body and 2) ensure that you are not tensing the muscles as you perform the movement.

Begin gradually, master the important elements and the rest will follow. Be patient and enjoy the process!

8: Modifications for the most common Pains and Injuries:
The most important thing to remember is that no exercise in Pilates should ever hurt! Never! If you find an exercise is causing pain , stop and review the instructions to make sure you are working from the proper muscles. Try again. if you still experience pain then leave that exercise for now. As your strength and control increase you might be able to come back to that exercise in time. Some exercises may just not be suited to your body, use you best judgement and listen to your body!

Lower back pain: is often caused by pushing your abdominal walls away from your back leaving little support for the muscles of your spine. Focus on pulling your navel to your spine( "scooping" or "anchoring your belly to your spine")The deeper your stomach sinks into your spine the safer your back will be.

Knee pain: can be caused by improper foot and leg postioning, or by overextending the muscles around the knee joint. Try to maintain a "soft" knee during the movements and use the muscles in the inner thigh and buttocks to compensate instead. Use the Pilates stance to support your weight .

Neck pain: is often due to weak muscles or tightening the shoulder muscles to support the weakness in the neck muscles. As you perform movements remember to stay lifted in the abdominal regions, not the neck itself. Lower your head and rest if you feel you are exerting too much effort from the neck muscles. You can also place a small pillow ( or folded towel) under your neck for support .

9: Lengthening your neck:
A common mistake in Pilates is to tense up the shoulders while performing some of the exercises. To prevent this bad habit, think of lengthening the vertebrae just below the skull by pressing the back of your neck toward the mat when lying down or pressing out through the crown of your head when sitting or standing up. This will release the muscles of the neck and shoulders , allowing you to focus on your powerhouse instead. Think of bringing your chin closer to your chest to achieve this sensation.

"Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor." - Joseph Pilates

Important Elements to Mastering Matt Exercises. ( Part One)

2010-01-26T14:29:00.000-06:00

In order to truly benefit from your Pilates workouts it is important to understand all the elements that are in play.

1: Redefine your body

Traditionally we think of the body as two arms, two legs, a torso and a head. The best way to imagine movement is to think of the body in its simplest form.The Torso. This is the space starting at the bottom of the skull and continuing to the bottom of the buttocks. It contains the spine and all the major organs.Our "powerhouse" is also contained by 'The Torso', if you can visualise the body like this, it will be easier to understand the essence of each exercise. Although your arm and leg muscles are working, it is important to focus on the muscles radiating from "The Core" or "The powerhouse". Think of the movement as originating from your core and flowing to your extremeties!

2: Your Powerhouse

The band of muscles that circles the body just under your belt-line (the abdominals, lower back, hips and buttocks) is known as the "powerhouse". Often when we sit we sink most of our weight into this area and as such, creates stress on these muscles. This causes soreness in the back, bad posture and the "gut" or "love handles" we work so hard to lose.When you are performing Pilates exercises you should be working from the powerhouse and lifting up and out of this area. Visualise yourself stretching your upper-body away from your hips. This action engages your powerhouse and protects your lower back. This motion can also be performed during all of your other activities , such as driving, cooking , shopping, etc. By doing this it will become a habit and encourage good posture.

3: "Scooping the belly" or Navel to spine

While engaging in Mat-work we learn to "scoop" our belly. This is also known as Navel to spine. This movement uses the abdominal muscles to reinforce the spinal muscles (paraspinals) . It strengthens and stretches the muscles of the lower back and allows for the creation of a flat abdominal wall. Pressing Navel to Spine is not sucking in your stomach which causes you to hold your breath. Which is the complete opposite of the desired effect. Rather think of a weight pressing your belly down to your spine or an anchor attached to your belly button from the inside and pulling it down to the floor. It is important to maintain this position while breathing properly, inhaling and exhaling air from the lungs not from the belly.

4: Tucking under while Lengthening at the same time

In Pilates it is important to lengthen your muscles as you strenghthen them. If a movement encourages you to "Squeeze your buttock muscles" , it is not meant that you must tuck your bottom under or contract the muscles so tightly that you cause your buttocks to lift up off the matt. Your pelvis and the base of your spine should stay pressed agianst the mat , being held firmly in place by the other muscles of the powerhouse. In the beginning it is hard to start a movement without tucking a little. Be aware that the goal is to gain strangth and control in order to lengthen in opposition to our pelvis, that is stretch away from it and keep it stabilised while performing each exercise movement.

5: Isolation.

Commonly we think of the areas of the body that are in motion ,as being the area where the mind should be focused. This is known as isolating a particular group of muscles. The problem with this idea is that it ignores the areas of the body that are not in motion, creating an unbalanced body. In Pilates movements it is important that every muscle be working simultaneously. That is the natural inclination of the body and maintains the body's sence of balance. The best way to do this is to think of stabilizing or anchoring the area of the body that is not in motion. This ensures that the muscles of your body are working together. If you don't focus on stabilising the motionless part of your body before beginning the movement, it creates a sloppy exercise that is ineffective and can lead to injury.

Next week I will focus on some more important elements including:
Stabilising with the Pilates stance, muscle controll without tension , modifications for pain and injury and Lengthening the neck.

Essential Pilates Principles

2010-01-19T20:21:00.000-06:00

The Pilates system retrains our bodies , increasing strength and flexibility while improving our balance and posture. With this system our bodies are worked as a whole ensuring stability,balance, correct alignment,good muscle control and correct breathing are maintained while each muscle group is being exercised.

The essential principles for Pilates are as follows:

Concentration:Pilates requires concentration and focus. It is not a form of mindless repetition, each movement is carefully controlled . Your mind needs to stay alert which allows the mind and body to work in unison. Creating a "mind and body" connection. When we focus on a certain area we can feel that area working , that is the power of your mind!

Breath: Breathing is the first thing we do in life and the last.The proper use of our breath is paramount in Pilates.People have a tendancy to hold their breath, or take shallow breaths, while performing exercises this inhibits the supply of oxygen to the muscles and causes tension to build up. This reduces the performance of the muscles. In Pilates we pay close attention to the breaths we take. Joseph Pilates designed his method to cleanse the bloodstream . By using full inhalations and exhalations, you are pushing out the stale air and gases from the depth of your lungs and renewing your body with fresh air to energise and revitalise your body. Throughout a movement we are incouraged to inhale at the start of each movent and exhaling usually takes place on the part of the exercise that requires the most work, forcing our bellys to "scoop" providing a good support for our lower backs and abdominals.

Centering: Our center is also referred to as our "Core" or "The Powerhouse". This is our abdominal area , lower back, hips and buttocks, which is our bodies center of gravity. All our energy for our Pilates exercises starts at "The Powerhouse" and flows outward to our extremeties.With all the moves being controlled by the contraction of the abdominal muscles, we are able to stretch and lengthen our muscles without risking strain to your spine or neck.

Control: Muscle control is essential in order to maintain correct posture and alignment while working the muscles. There should be no sloppy , or haphazard movements.With Pilates each movement serves a function and the control is at the core. We strengthen the body by working against gravity using slow and controlled movements.

Precision: In order for Pilates to be truly effective , precise execution of the exercises is vitally important. Pilates requires practice, patiance and concentration. Rather focus on doing one precise and perfect movement , instead of doing a hundred half-hearted ones. In the beginning it can be difficult to remember all the different points. Over time as you become more proficiant , breathing, controlling your muscles,and keeping your spine in neutral and remembering to "scoop" your belly throughout exercises will become second nature to you.

Flowing movement: All the movements in Pilates should be as smooth as possible. The sequences should be repeated slowly , using continuous , flowing movement that is in pace with our breathing.

Isolation or Intuition: While we are practicing our Pilates routines it is very important to listen to our bodies. We need to develop an accute awarness of each part of our bodies, in order to work one set of muscles while at the same time maintaining correct posture, breathing and alignment. Do not force movements if something hurts...STOP! It is vital that you trust what feels right and what doesn't.

Routine: Develop a routine and practice regularly , this will help you improve your technique and enhance your abilities.

Imagination and Visualization: Our minds are wonderful and work in mysterious ways , one way is to create a visual framework for our bodies to follow. Use your "Minds eye" to enhance your movements. Be creative in your visualizations as you do your routine. Visualisations such as " Scooping your belly", or " reaching up towards the ceiling" help us to perfect the movements.

In Pilates we try to see our bodies as a whole. Each exercise in the comprehensive matwork uses every muscle in our bodies. Muscles are never isolated, this creates an inbalance in our bodies. Through intergration you will learn to use all your muscles simultaneously in order to achieve your goals.

Brief History of Joseph Pilate's Fitness regime.

2010-01-11T11:42:00.000-06:00

"Physical Fitness is the first requisite of happiness" - Joseph Pilates

Joseph Pilates was born in Germany in 1880. He was a sickly child who suffered from a variety of ailments including asthma, rickets and rheumatic fever. So he became determined to overcome his physical weaknesses and dedicated himself to becoming physically fit and strong.

Through hard work and dedication he became proficient at various activities including bodybuilding, diving , and gymnastics. By the time he was 14yrs old he was able to work as a model for anatomical charts.

In 1912 , Pilates moved to the U.K , where he worked as a boxer, circus performer and a self-defense trainer to detectives. During WW1 he was taken as a prisoner of war ( due to his nationality) and placed in the work camps. During his time on the Isle of Man, he became a nurse and developed a fitness routine for the other internees. He began constructing equipment by attaching the bed-springs to walls so the inmates could use the springs to exercise while lying on their beds. During the 'flu epidemic of 1918 - Joseph Pilates regime was credited for the fact that none of the inmates in his ward , succumbed to the Influenza.

After the war he returned to Germany, where he continued his exercise program and was drafted into the army. In 1926 , disenchanted with German policies, he set sail for the U.S . On board ship he met Clara who later became his wife. When Joseph Pilates arrived in New York , he set up his first exercise studio. By the 1940's he had achieved great popularity with the Dance world . By the 1960's many of New Yorks dancers, actors, gymnasts and athletes were regulars at his studio.

The original exercises developed by Joseph Pilates consisted of 34 moves. Pilates influence came from his study of various sports and exercise routines from both the Eastern and Western disciplines.His routine was not simply a set of physical movements separate from other aspects of life, but part of a program designed to improve an individuals overall fitness and well-being. His routine was never formalized , rather he preferred to adapt the moves to the needs of each individual.

As a result , although the basic principles of Pilates are unchanging, different teachings vary in style and emphasis.

Joseph Pilates believed that in order to achieve happiness it's important to gain control of your body. With visualization, physical strengthening and stretching of the body, mental vigour and improved blood flow returns to inactive brain cells. This renewed spirit of thought and movement is the first step towards stress reduction, fluidity of movement , and a greater enjoyment of life.

Often we envy the suppleness and vitality of children , often they seem to be traits we no longer posess. However with patience, perseverance and a strong will , all things are possible.

"Ideally our muscles should obey our will. Reasonably our will should not be dominated by the reflex actions of our muscles." - Joseph Pilates.

Pilates you say? Let me tell you why you need it!

2010-01-04T19:17:00.000-06:00

There is an ever-growing awarness of the importance of looking after ourselves on all levels - Body , mind and spirit. With this awarness we look to better ways of creating the healthy body, mind and lives we all want. Perhaps this is why in recent years there is an increase in the popularity of Pilates.

Pilates was developed in the 1920's by Joseph Pilates and was one of the first exercise programs in the West to take a holistic approach to fitness and well-being. Pilates is a technique that offers a unique method of body control and conditioning. This technique lengthens and strengthens our muscles while improving flexibility , balance and posture.Although Joseph Pilates was born in a different era, he still understood the physical and mental pressures of a busy schedule. He believed his method would propel people to become more productive , both physically and mentally. This is the reason that the matt work is designed to fit into the physical and time constraints of the individual without reducing the advantages of The Pilates Method.

Pilates is an invaluable system that works marvellously in conjunction with other exercise programs , by improving our body awarness we reduce the possibility of injury or strain while performing our regular exercise routines. With regular Plates practice we are able to recognise our strengths and weaknesses, thereby being able to work towards rebalancing our bodies. The focus in Pilates is primarily to strengthen the "Core" or "Powerhouse" region. This means using the abdominal muscles to controll the movements. In many other forms of strength building exercises the goal is to develop the limbs themselves. In Pilates we work to stretch and lengthen the muscles, allowing the body to become stronger and fimer, without adding the bulk.

We also learn to focus on training the mind and body to work together in order to achieve our overall goal of fitness. Another important factor in teaching our minds and bodies to work together is by using Visual Imagery. Using visual images to engage your mind , you are able to sub-consciously call upon your muscles without needing to have the technical knowledge of muscles and their functions. By telling yourself to "sit up tall as if your head was being pulled toward the ceiling by a rope." , you are presenting your mind and body with a challange that works to unify them in their efforts to achieve your goals.

To really benefit from the Pilates technique it is essential to master the movements and to commit to a regular practice routine. It is als important to examine your current life-style and make changes where necassary. Make sure you get enough rest and eat a healthy diet as well as maintaining your level of fitness and well-being. Reduce stress and keep a positive outlook on life.

"Sound body, sound mind." - Joseph Pilates