Pilates for the People

What Makes Your Pilates Trainer Fantastic?

noreply@blogger.com (Pilates Guru) — Tue, 10 Nov 2009 20:22:00 +0000

For today's blog, I would really appreciate the comments, feedback and viewpoints of all of you that read and enjoy this blog. I want to hear your opinion!

I always envisioned opening a Pilates Studio were clients not only received a great workout at a lower price but I also wanted a nurturing and inviting environment that felt like home. As the client base gradually grows it is nice to see the clients interacting and motivating each other.

There are some things at the studio that I just will never change. I will always be a Drill Sargent. Without that discipline and drive I would never have had the courage to start my own studio. Classes will always start on time and you really need to be on time (a huge pet peeve of mine). Lastly, I will always expect clients to work as hard as possible within their ability.

Having that said, I am always open to suggestions or comments from others. Feedback is good! I'm always looking to make a good thing even better. I keep my ears open when client talks. Recently, I have been thanked in ways that I just never really thought possible. A client made a comment that Pilates as helped change her lifestyle and one has commented about having increased self esteem. What better thanks is there than that?

So my question to all of you is........

What makes your Pilates Trainer fantastic?

Pilates Exercise Focus: The Benefits of Exercising the Feet

noreply@blogger.com (Pilates Guru) — Tue, 25 Aug 2009 14:57:00 +0000

Today's guest blog comes courtesy of Aliesa George, and Centerworks.

The Benefits of Exercising the Feet

The first Pilates exercises taught on the Reformer are for Footwork. And throughout a traditional Pilates workout, the feet are involved in every exercise. Sometimes pointed, sometimes flexed, and on many exercises moving between these two actions - to stretch, strengthen, and lengthen the calves, improve ankle mobility, and help improve balance. Nice that we’re laying on our backs for all this to begin so there are no worries about falling down while we’re finding our center, and strengthening our feet!

Just like every other aspect of Pilates training, focusing on your footwork will help improve every other exercise and skill you do! Our feet are a long ways away from our brain – and paying attention to what’s happening from our head to our toes can sometimes be a challenge. Every Pilates exercise that focuses specifically on healthy movement and stability at the feet is helping us get in better touch with our body and improving our posture and structural alignment from the ground up!

Did you know that Joseph Pilates even invented two small pieces of equipment specifically to help improve foot fitness? One is called the “Foot Corrector”, and the other is the “Toe Tensometer.” The good news, you don’t necessarily have to have these special Pilates foot-fitness toys to get the most from your Pilates training program or fitness workouts. By paying attention, and being consciously aware of correct alignment for your ankles, arches, and toes, and by doing all your exercises with the best form possible, you can get great results for healthy and happy feet! (And the rest of your whole body too!)

Joe Pilates developed lots of different exercises on the Reformer, Trapeze Table, and Chairs that allow you specific attention to your footwork. And Pilates Matwork is great to keep the pressure off your feet and still be exercising. But you’ll get even more great benefits out of every workout if you pay attention to, and know, exactly what your feet should be doing on every rep!

Why should we even care about our feet?

Well, we only have one pair! Foot replacement surgery doesn’t sound like a very fun option. (Not sure that it’s even available yet…) Our feet have to last a lifetime to help take us where we want to go. If we’re not carrying our body weight correctly on our feet – sooner or later a knee, hip, or back problem will result. (These additional joint injuries and pains can end up costing thousands of dollars in lost work time, foot pain, knee pain, back pain, medications, and surgeries!) And fixing a foot, knee, hip, or back issue with surgery may or may not solve the problem if the root of the issue is a muscular imbalance, or improper function at the feet!

Here’s the good news… All of this can be improved with your Pilates training and the right foot-care exercises! Aren’t you glad you do Pilates! Enjoy all that barefoot time you have during your Pilates workouts. Pay attention to when your feet are pointed or flexed, and do it well! Know that with each repetition of a Pilates footwork exercise you are helping to maintain your good health from the ground up!

Aliesa George is a Pilates teacher, workshop presenter, and the founder of Centerworks. She enjoys sharing her expertise with Pilates teachers and students to tweak Pilates exercise technique, and improve health and fitness. Discover more of her great Toe Tips and check out her helpful foot care products here.

30 sessions to a whole new body?

noreply@blogger.com (Pilates Guru) — Tue, 28 Jul 2009 14:30:00 +0000

Perhaps the most popular quote from Joe is as follows. "In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you'll be on your way to having a whole new body." Pilates Sports Center decided to put Art to the test and track his progress to see if he will have a new body in 30 sessions

Future videos on Arts progress can be seen at Pilates for the People Networking Site.

Vintage Pilates Videos

noreply@blogger.com (Pilates Guru) — Sat, 27 Jun 2009 01:41:00 +0000

Click Here to see some old school videos of Pilates. I love this stuff!

Mix up the Mat

noreply@blogger.com (Pilates Guru) — Sun, 07 Jun 2009 19:03:00 +0000

Recently, I have noticed that there has been an increase in mat class attendance at the studio. It has been a wonderful and pleasant surprise. Being a Pilates studio in southeast Michigan with a failing automotive industry can be a little unsettling. Luckily, I do have a very dedicated client base and being the sole owner and teacher at the studio, I have the ability to offer classes in sessions at an extreme discount.

With several clients opting for mat classes, it is important that the classes always remain challenging and interesting without sacrificing the method. Those of us who have been trained properly are aware that the exercise progress in a certain order. When we have clients that come in several times a week are we concerned that they will get bored? Do we then stray away from the list in order to make the class interesting? Do we add Yogalates to the schedule? Nope!

Using a small apparatus in class adds a whole new element and challenges muscles in new and exciting ways. Magic circles are a great way to add a little extra resistance. Light weights can be used for the rowing series. Thera-bands are great to use for upper body work and stretching. The dreaded thera-ball is great for balancing.....as is the foam roller. These subtle and easy additions keep the muscles working differently and keeps the clients working hard without losing the integrity of the method.

I don't believe anything that has proven to work for over 100 years needs to be changed. Do you?

Rolling Like a Ball

noreply@blogger.com (Pilates Guru) — Sat, 18 Apr 2009 23:49:00 +0000

Perhaps the most whimsical exercises we do in Pilates is all the rolling and rocking exercises. In the mat repertoire, Rolling Like a Ball is the first fundamental place to start learning the "rolling" concept. Having said that, the exercise should be anything but basic. Let's take a look at some different variations.

First start but sitting up on the mat with a rounded spine. Remember to never sit directly on the tailbone but slightly back so you are on the sit bones. Let's start with the hands on the outside of the ankles (elbows point wide), knees open hip width apart and the big toes together. Gaze down at the belly button to keep the neck in line with the spine. Without going on the head or neck, start to rock backwards and then rock right back up to balancing on the sit bones. Repeat 5 times.

What's the purpose? Rocking backwards helps work spinal articulation and acts as a natural spinal massage. Rocking up forces the abs to engage and works balance.

Have this version mastered? Try the same position with legs pressed tight together and the head more to the knees. Take the hands in hovering in front of the ankles without holding on. Try any of the above variations and add a teaser as you rock up to balance.

Shop Talk

noreply@blogger.com (Pilates Guru) — Fri, 13 Mar 2009 14:02:00 +0000

It is a given to say that we are living in tough times right now. Every time we turn on the news we hear of more job losses, foreclosures keep rising, businesses keep closing and the economy keeps sinking. Most of us are watching our spending, creating budgets and have given up certain luxury items in order to stay afloat. Does this mean that we give up our Pilates too? I believe not.

As a studio owner it is always important to keep those clients coming in the door no matter what. Through a series of trial and error there are ways to peak interest and gain new and potential clients for life. What a great time to use our creative juices and think outside the box.

One trend that I've noticed is that people are most interested in the group classes because they are more affordable. In order to promote mat classes I offer a coupon on the website for a free class to new clients. I also offer mat classes in a discounted 5 week series. Another option is offering a discounted initial private appointment to a first time client. Lastly, sometimes I will offer a monthly special that allows clients discounts on certain services.

Great customer service is always a plus. All clients should feel comfortable in the studio no matter what. If they don't feel comfortable, they won't come back. I like to think of my studio as my second home....because it basically is. I enjoy seeing my clients come in and engage in conversations with other clients before and after their workouts.

Does anyone else have any other ideas to share? Keep in mind that there is also a forum for discussions at Pilates for the People Networking Site

Celebrity Workouts

noreply@blogger.com (Pilates Guru) — Mon, 23 Feb 2009 03:03:00 +0000

Do you ever catch yourself picking up that magazine in the grocery store that claims to shape or sculpt your perfect body in 5 short weeks? Did you start Pilates after Oprah had a spotlight on her program? Maybe after Madonna plugged it in her song? It always amazes me how celebrity workout regimes motivate the general public to get up off that couch and get in shape.

Today's post comes compliments of FitnessMagazine.com. Recently they posted the workouts, diets and exercise routines of 50 celebrities, including Ashlee Simpson, Demi Moore, Cameron Diaz, Halle Berry, Madonna and Niki Taylor. Further information can be found at Fitness Magazine Celebrity Workouts.

I've stressed several times before it is important to keep your workouts fresh and fun in order to avoid burnout. Variety is key! Perhaps some of these celebrity workouts will add something new or offer a different perspective to your existing routine. Isn't that why we love Pilates? Over 500 exercises in the method. In the grand scheme of things it is important to live a healthy lifestyle and live life to the fullest.

Teaser

noreply@blogger.com (Pilates Guru) — Mon, 02 Feb 2009 03:39:00 +0000

Today let's dissect another hard to perform exercise....the fold-up teaser. Since this one falls towards the end of the matwork repetoire, we need all the mental and physical energy possible to complete it.

First start lying down on your back, legs straight out in first position (parallel is also an option) with the arms stretched over the head. The back is gently flattening down into the mat. Start by lifting the arms up to the ceiling and rolling the torso about halfway and then start to lift the legs off the mat as you continue to roll up to a seated teaser (or V sit) reaching the hands towards the toes. Hold for a second. To release to starting, slowly lift the arms up to the ceiling so that the biceps are to the ears with palms facing in. Initiate a roll back thru the spine. Once the lower part of the spine presses into the mat, the arms and feet start to fold down at the same time back to starting.

Helpful hints

Keep in mind that the legs should be strong and active the hold time. It puts a ton of strain on the back when lifting dead weight. Keep rotating your first position by wrapping the outer thighs towards the inner.

Make sure that your movements are smooth and controlled. When starting to release the fold, make sure that the arms are slowly lifting and rotating. Tossing them up in the air only throws off balance.

If lifting both legs at the same time is just a little too much, try the same exercise but only lift the right leg up while keeping the left anchored on the floor throughout the exercise. Make sure to repeat on the left leg.

Remember that there are only 3 reps total. Using the mind to control the body is key. Visualize and do!

Motivate Me

noreply@blogger.com (Pilates Guru) — Tue, 06 Jan 2009 15:35:00 +0000

Happy New Year! Most people in the New Year make the resolution to start up a new fitness program. The beauty of Pilates is that it is addictive after you get started. People generally feel better after working out when their endorphins are going high. The benefits of Pilates are endless. Most clients start feeling better as a whole both physically and mentally. They stand up straighter and have improved posture, clothes start to fit better, they gain strength to carry out daily activities, flexibility because better creating less injury and mentally.....well it's good to take time for yourself and your health no matter how busy your life may be.

Sometimes taking the jump to try out a Pilates Studio can really freak people out and be intimidating. Don't let it. Take advantage of a private appointment (usually offered at a discount) and check out a few local studios until you find one you are comfortable with. I offer a free mat class to new clients (with the coupon on the website) just to come in and see what it's all about. Grab a friend in order to motivate yourself to come to classes.

Once you get started it is easy to keep coming back for more. The health benefits and mental well being are rewarding.

Oh........The Neck Pull

noreply@blogger.com (Pilates Guru) — Tue, 16 Dec 2008 03:55:00 +0000

Is this exercise everyone's nemesis or what? Is it because the abs are tired by the time we get to it? Let's break this one down a bit.

Start lying down on your back with feet as wide as your mat flexed (or slightly wider than hip width apart). There are two different placements for the hands. Place your hands to your forehead elbows wide or behind the neck.

Start to bring the chin to the chest on the inhale and then exhale to round all the way up and over into a round back with the head towards the knees and the belly in. Gently stack the spine to an upright, seated position on the inhale and then gently roll back down one vertebrae at a time till your laying flat on the mat. Exhale at about the halfway point of the rolldown. I'll save the flat back and twist variations for another day.

I'm taking a guess that most of you got stuck at the chin to the chest part right? Here's some helpful hints to get up past that hump.

1. Watch the position of your pelvis. It should be gently flattened with the ribcage closed.

2. Make sure to let out that exhale as soon as you begin the roll up. It is the exertion portion of the exercise.

3. Still having problems? Try securing your feet under something to keep them down. Maybe a strap, under the couch or have someone hold them down.

4. Use light weights (2 or 3lbs.) and hold them in the hands.

Keep in mind that this one is tricky for most people. Mat thickness, core strength and spinal articulation are other factors that make it tough to roll up.

Practice makes perfect. Keep pulling away at it.

the hundreds

noreply@blogger.com (Pilates Guru) — Mon, 24 Nov 2008 17:38:00 +0000

Those of us that practice Pilates are well aware of the exercise the hundreds. It is the staple to any core training workout. There are a ton of different ways to execute the exercise. Let's take a look at a handful of different versions.

As usual, lie down on your back with your abs pulled in and the pelvis gently flattened. The upper body lifts to a crunch with a tennis balls distance from chin to chest, eyes on the belly button. Reach the arms out long by the hips with fingers reaching long.

The leg position

Working from a beginner level to advanced.

1. Feet planted on the floor with bent knees. Feet hip width apart.
2. Legs lifted in a 90 degree tabletop style position.
3. Legs straight up to the ceiling above the hips.
4. Legs lowered down at your point of control. (don't arch that back now)

Legs can be parallel together or turned out in first position.

Breathing

1. The usual 5 inhales and 5 exhales ten times over (hence the word...100's)
2. Maybe try 4 inhales and 6 exhales.

Where to do the hundreds?

1. On the mat free form. Try a magic circle in the ankles.
2. On the reformer with straps in hands.
3. On the cadillac with the rolldown bar in hands.
4. Laying down on the seat of the chair.

Those are just a few different variations of the hundreds. Feel free to leave comments on your favorite version.

Pilates Chair

noreply@blogger.com (Pilates Guru) — Mon, 10 Nov 2008 00:10:00 +0000

and there's always music in the air

noreply@blogger.com (Pilates Guru) — Sun, 19 Oct 2008 01:45:00 +0000

I think we can all agree that Pilates is a total mind-body experience. Within this experience I find that music is important to complete the total vibe of a Pilates studio. Could this just be the inner dancer in me that just won't quit?

I like to keep the music mellow yet diverse. Nothing to distracting but just I little something nice when there is a brief child's pose or a forward fold to allow a little regrouping time. Some artists that I find particularly powerful to compliment my practice are Zero 7, Massive Attack, Ray LaMontagne, Simply Red, Sarah Mclachlan, James Blunt, David Gray, Tim Booth, Nick Drake, Radiohead and Van Morrison.

Feel free to leave comments on your favorite music selections.

Pilates for Pink

noreply@blogger.com (Pilates Guru) — Wed, 24 Sep 2008 00:17:00 +0000

Don't forget that October starts the "Pilates for Pink" fundraiser for breast cancer research. Our donation mat class for the month of October will be Sunday at 11am. For further information please visit www.pilatesbarre.com.

My Pilates Experience - Guest Blogger

noreply@blogger.com (Pilates Guru) — Fri, 18 Jul 2008 22:56:00 +0000

Todays guest blogger is Amatouch who was kind enough to share her Pilates experience with the world. To learn more about her please visit her blog at www.amatouch.blogspot.com.

Last summer, I enrolled in a Pilates class out of curiosity, I had heard about Pilates and by the sound of it this could have designated anything from a ceramic workshop to a youth club, anything but exercises. That's because the trademark Pilates derives from Joseph Pilates, its inventor. This also explains why it does not sound too technical. It's a modern discipline consisting of body movements based on a few principles more than a philosophy. You could think that the designation Pilates lacks content in comparison to Yoga, Gym, Steps which have made their name but Pilates has a reputation for being person centered and therefore you can make what you like of it and respect your own limits or ailments. I really fell into it for that reason.

The benefit of joining a class are enormous, increased flexibility and strength in muscles and articulation, better breathing and concentration and improved general well-being. I have never felt more in harmony with my own body. I am a massage therapist and as a home care advise I invariably recommend to my client to join a Pilates class.

Coming in October!

noreply@blogger.com (Pilates Guru) — Sat, 12 Jul 2008 00:53:00 +0000

Everything Old is New Again

noreply@blogger.com (Pilates Guru) — Wed, 18 Jun 2008 19:06:00 +0000

One of the things that I love about Pilates is how versatile the exercises can be. It is amazing how you can take an exercise from one apparatus and put it on another to give it a totally different feeling and meaning.

Have you ever taken the rowing series from the reformer and taught it with light weights in mat class? Try taking the frogs and leg circles off the reformer and put that in an advanced mat class without any footstaps. Talk about a wake up for your core!

Keep things fresh by showing clients different ways to do a familiar exercise. It's amazing how a new tweak on an exercise can become more engaging.

they love me....they love me not

noreply@blogger.com (Pilates Guru) — Mon, 28 Apr 2008 19:06:00 +0000

When a client first comes into the studio they usually will ask if they should work with only one trainer or if they can go to several different trainers. I always let the client do what works best for them. Here are some of the pros and cons to this question.

1. The advantage to working with several different trainers is that you can always learn something new and exciting from various teaching styles.

2. Working with more trainers will allow more flexible in scheduling appointments.

3. Sometimes a specific trainer with a certain background can give you extra insight to achieve your goals. If you have certain physical limitations, a trainer with a physical therapy background can be helpful.

4. Some clients enjoy a specific type of workout and prefer to stay with one trainer. I know that my clients enjoy a challenging yet positive workout. Some clients enjoy a less aggressive approach.

5. If you are looking to switch to another trainer, it is best to continue working with your usual trainer and with the new one to make sure that you will be satisfied with your switch.

The bottom line is that you should always be happy with the progress you are making. I always make it a point to ask my clients once in awhile if they are satisfied with their workouts then I will know if my job as a trainer is being fulfilled. Again, honesty counts!

Work it all Out

noreply@blogger.com (Pilates Guru) — Tue, 01 Apr 2008 19:46:00 +0000

When constructing a Pilates program remember it is important to make sure that your workouts are well rounded. The Pilates Method has over 500 exercise when you're using the system as a whole. Make sure to take matwork classes, equipment classes and private sessions in order to achieve the maximum results possible. Each piece of apparatus works the body in a different way so keeping things fresh is important in order to keep the muscles challenged.

Make sure you are not a client that gets stuck in a groove. Some clients only take equipment classes because it's fun to workout on the machines. Some won't take mat classes because they claim they are too challenging. The ideal client should be taking both (or privates) in order to keep obtaining their goals at least 2-3 times a week. Fortunately at the studio clients are able to work on all the apparatus' if they are taking group equipment classes. Certain studios sometimes only offer reformer classes which can limit and constrict your workouts.

Remember Pilates workouts should always be fresh and fun! Mix it up to keep seeing results.

Gotta Gimmick?

noreply@blogger.com (Pilates Guru) — Mon, 10 Mar 2008 17:44:00 +0000

A friend recently told me about a postcard she received in the mail for a Pilates for Ballroom Dancers class. Her question to me was the typical "What is the difference between the Pilates for ballroom dancers, Pilates for the golfers and just the good old classic Pilates." I really couldn't tell her. Was this just another marketing gimmick to get people interested in Pilates? Is the classical methods of Joseph Pilates just not good enough in it's own right anymore? I was under the impression that this method of body conditioning was about strengthening all the muscle groups to create an equal balance in the entire body?

OK, I really could be a hypocrite though. Yeah.....Matwork for Dancers on Sundays? Barre/Matwork classes? What would Joe think? Here's how I justify my gimmick. In my specialized classes we kick it out hard core. OK guys...I hear the giggles.....we are hard core in all classes but to varying degrees. In the Matwork for Dancers class we get all those classic mat exercises in power style and then we add even more back and extension work which the dancer needs. Please don't bring a sensitive back to this class. These are exercises the average person can't handle in large doses. Barre work is the some deal. Power matwork followed by some power barre work. Please don't bring a degenerative knee problem to barre class. That would not be wise. Hence my gimmick. Condition it all via Joe style and then maybe give it a little extra something for good measure.

Do you think Pilates really needs a gimmick in order to be fresh and attract new clients? Feel free to comment back. I'd love to hear some different views on this. In fact I'll go start a nice forum about at www.pilatesforthepeople.ning.com. There is also classic footage of Joe doing Pilates there!

Pilates Exercise of the Week - Hip Lift

noreply@blogger.com (Pilates Guru) — Wed, 05 Mar 2008 16:37:00 +0000

Videos for Home

noreply@blogger.com (Pilates Guru) — Mon, 03 Mar 2008 17:48:00 +0000

With the Pilates Industry growing rapidly it can be difficult to know what quality videos are worth purchasing to use at home. As I stated in my Where to Begin? article, I am partial to The Method videos by Jennifer Kries just because it is similar to my teaching style and method. My favorite videos are Target Specifics and Precision Toning which are very true to the Pilates method. I also enjoy the Lotte Berk videos as well. Although they are not Pilates videos, they do compliment the method and can be a good mix to home workouts. The exercises are very complimentary to the work done in the Matwork/Barre classes.

Other popular videos out there are Stott Pilates, Winsor Pilates and Gaiam Pilates featuring Ana Caban which are all excellent in there own way. If you need a recommendation on a video always ask your trainer for advice. Usually we have certain videos that go hand in hand with what we teach at the studio.

What Pilates videos are you partial too? Let us know. Remember that you can also use Pilates for the People for more networking and advice. It's free and easy.

Quotable Joe

noreply@blogger.com (Pilates Guru) — Wed, 27 Feb 2008 19:23:00 +0000

"I must be right. Never an aspirin. Never sick a day in my life. The whole country, the whole world should do my exercises. They'd be happier."

What to Wear

noreply@blogger.com (Pilates Guru) — Wed, 27 Feb 2008 19:21:00 +0000

One of the questions most people ask me before trying Pilates is "What should I wear to my session?"

Clients should always wear tight clothing that allows their trainer to be able to see and correct their form. A long time ago I gave the cue "Make sure your ribcage is closed" to a client wearing a big bulky sweatshirt. She asked me "Is my ribcage closed?" Needless to say I had to inform her that I couldn't tell because of all the layers of clothing she was sporting.

I am partial to yoga bootleg pants or capris when doing Pilates. Tank tops and form fitted tees are also good. Since I basically live in my glorified pajamas I like to invest in good quality clothing that can stand up to my busy active lifestyle. I find that Hardtail and Lucy are great brands that can take a good beating and flatter any figure.

Pilates is usually done in either socks or bare feet. I prefer to go barefoot just so that I don't have to worry about slipping around on the mat or machines. Socks with grips on the bottom are a great alternative to barefeet. Toe Sox and Crescent Moon are gaining popularity.

Have a topic for discussion? Please feel to email any questions to info@pilatesbarre.com or visit Pilates for the People forum and start your own discussions.