Mind-body connection will improve your form, but it’s also a therapeutic mechanism. Mastering the ability to connect precise movement with intention, observe and respond to movement mindfully in your body is how we unlock the true, “whole body” potential of this Method.

1. Smarten up

The University of Illinois at Urbana-Champaign reported in the Journal of Physical Activity & Health that mindful movement, like Pilates, significantly improves cognitive performance when compared to aerobic exercise. This means improved memory, attention span, communication skills, learning, problem solving, reasoning and decision making processes.

In Pilates, skill and challenge (mental and physical) is high and varied. We take direction, learn repertoire, explore new and challenging ways to move, test the limits of our physicality and mental toughness: and no two sessions are the same. We are asked to focus our thoughts on execution of movement and simultaneously consider and learn from our own responses. In Pilates, we’re always building and refining skills. We’re training to move and think better: for life!

2. Better body chatter

In simplified anatomical terms, the brain fires impulses through the spinal cord to muscle fibres to create movement. Deep, precise muscle recruitment fires movement chains from brain to body: like a clean rinse of the nervous system. Smart, controlled movement lubricates these pathways, improves communication and releases delicious stress-fighting, mood-boosting hormones in the process.

3. Find your calm

Mindfulness is less about spirituality and more about concentration. It’s about the ability to quieten your mind, direct your focus on the present, dismiss distractions and find harmony using awareness of the breath and physical movement together. Pilates helps to tame and drive stress out of the body, and maintain an underlying sense of calm that we can carry with us into everyday life!

4. Balance body and mind

When stress hormones build up in the body they can manifest as pain, aches, spasms, hypertension, anxiety, depression and more. Pilates helps us to metabolise the build-up of stress hormones by getting your heart rate up, loading and releasing the fascia strategically, to balance the body and fortify the mind.

5. Positive stress

When we positively stress (challenge) the body we produce endorphins. That’s one of the many reasons we emphasise commitment: stay focused on your practice, build skills for mind and body, and you will feel content for it.

6. Pilates-happy mind and life

With time and consistent practice, Pilates teaches us how to understand and respect our body and mind. How to “be” in space, how to think about the space we hold and with it, grows confidence. If you love Pilates, it will make you happy: from the inside out!

Learn more about how you can make a start with Pilates at PFI on our Buy page; or drop us a line on (08) 9330 8900 for a tour of our Studios and a chat.

The post Pilates Happy Mind appeared first on Pilates Fitness Institute.

If Pilates had a gender, what would it be?

The general perception is that Pilates is female.

But why?

Pilates was invented by a man: Joseph Pilates. For men: developed in an English internment camp during World War I as a method of training troops and rehabilitating injured soldiers. And has been used by elite-level male athletes (and female) for over 50 years.

Men have been instrumental in instructing, educating and evolving the discipline throughout its history, and number among its most influential advocates today.

The Pilates gender bias originates from the early mainstream adoption of the method by the dance community: a traditionally female-biased industry. The truth behind the stereotype? At this point in history Joseph Pilates and his first-generation Instructors worked with men as much if not more than women.

Nowhere in his books does he state or even allude to the method supporting a gender bias. Pilates is built on creating the perfect balance of body and mind for optimal health and happiness. Full stop. For every. body.

• Increased flexibility
• Improved endurance
• Improved functional strength
• Injury prevention
• Rehabilitation of (non-acute) injuries
• Correction of muscular imbalance
• Improved posture
• Improved core strength
• Stress and anxiety management
• Optimised athletic performance

“You will develop muscular power with corresponding endurance, ability to perform arduous duties, to play strenuous games, to walk, run or travel for long distances without undue body fatigue or mental strain.” Joseph Pilates said that.

And all of these health benefits know no gender.

We shouldn’t have to rebrand Pilates as masculine by name dropping the elite athletes who incorporate it into their fitness regimen (Lebron James, Kobe Bryant, Andy Murray, David Beckham – to name a few).

We shouldn’t have to “sell” Pilates as a tough and rewarding workout by referencing it as part of modern, elite level training programmes, across codes and around the world including: NBA, NFL, AFL, Rugby League and Union.

But perhaps for the time being this is the best way to get more men through the Studio door so they can feel and see the transformative power of this method, in their own body.

Men do Pilates. Men teach Pilates. Men are an essential part of our Pilates community.

Pilates is an inclusive fitness system: it’s not “just for” anybody. We meet you exactly where you are, no matter who you are.

Start your Pilates journey today.

The post Men + Pilates appeared first on Pilates Fitness Institute.

This one is for you.

Today we have (thankfully) cast off the shackles of historical medical recommendations that saw women eating more and doing less when expecting (hello, generational obesity!). Today we are more empowered by and committed to healthy lifestyle choices as part of the pregnancy journey. After all, healthy Mum means a healthy baby!

Most women are aware that Pilates is up there on the list of medically approved, safe exercise formats for pregnancy.

But why should you be doing it?

In a nutshell, the emphasis on physical awareness (proprioception), breath and mindfulness means Pilates is a great way for Mums-to-be to connect with and make sense of their changing bodies, manage stress, and strengthen key muscle groups.

We’ve explored the top 10 reasons why you should be doing Pilates during pregnancy:

1. Pilates for all!

“Will I get enough of a work out?” and “Will it be too hard for me?” are two questions we get asked most frequently by pregnant clients.

Yes, and no; respectively.

The beauty of Pilates is its accessibility.

The scalable nature of the method means our Instructors can program to accommodate the physical needs of the pregnant body – in all trimesters, and can apply repertoire to progress and ease off exercises in response to clients’ needs and wants.

You don’t need to have done Pilates before, and you don’t need to be super fit or flexible to make a start with pregnancy Pilates! Our Instructors will meet you where you are.

2. Smart strengthening

Pilates offers pregnant women precise and systematic conditioning, making for a smart and rewarding workout.

During pregnancy, our bodies are flooded with a hormone called relaxin which makes the ligaments that connect muscle to bone more flexible (all in preparation for childbirth).

In the meantime, having all this extra flexibility can make you more vulnerable to injury; pelvic, hip and lower back pain.

The solution is to strengthen the “right” muscles. In Pilates, we can counter this laxity by focusing in on the deep abdominal muscles (transverse abdominals or TAs) and glute muscles to improve stability in the pelvic region, reduce pain and protect from injury.

3. Bye bye back pain

During pregnancy, strong deep abdominals (transverse abdominals) equate to less back pain. It’s that simple.

In the past we were told there was no such thing as “safe abdominal work” during pregnancy. But studies have shown it’s not an all or nothing situation! Safely engaging these muscles while pregnant can be challenging, but it is so important! In class, we learn how to access and strengthen the deep abdominals without creating pressure elsewhere in the abdomen, which can contribute to or exacerbate abdominal separation (diastasis recti).

(Keep an eye out for our blog on abdominal separation and how Pilates can help!)

4. Postural perfection

The bigger baby gets, the more gravity can work against us causing the body to slump and pull forward.

Pilates helps to develop improved awareness of posture and strengthen the postural muscles that will keep you upright for longer while also taking pressure off common pain points (neck, shoulders, lower back).

5. Targeted pelvic floor conditioning

Be kind to your pelvic floor. It’s yours for life!

Relaxin plus the weight of your growing baby can weaken your pelvic floor muscles over nine months. In Pregnancy Pilates, pelvic floor exercises are built in to repertoire so we can functionally strengthen and condition this “hammock” of muscle to engage and release effectively and with control.

A healthy pelvic floor:

• Reduces the likelihood of incontinence during and after pregnancy.
• Reduces the likelihood of prolapse of the bowel, uterus and bladder.
• Helps with efficient delivery!
• Aids recovery from birth.

6. Breathe better

The breath is a fundamental Pilates principle and we reference and work with it in classes across the board.

Learning how to breathe properly is particularly useful for pregnant women because good air exchange is important for:

• General antenatal wellbeing.
• Stress management.
• To reduce stiffness in the upper back and ribs.
• Safely strengthen TAs and obliques.
• Pain management in labour.

Getting oxygen deep into your system is also great for baby! Just watch foetal movement pick up during and after class!

7. Maintain healthy weight

Doing regular exercise, like Pregnancy Pilates, can help regulate weight gain in pregnancy. In our classes, we work to condition the right muscles to support you through pregnancy, while also getting your heart rate up to safe levels. It’s a whole body work out!

(Pregnancy & Post-Natal Barre Attack classes are also available for those who want to get a real sweat up!)

8. Leg strength

Our legs get a raw deal during pregnancy: fluid retention, cramps, varicose veins and a whole lot of extra weight.

Yikes!

So, it makes sense to do whatever we can to keep them strong! Leg conditioning during pregnancy not only reduces the risk of the side effects listed above, but strong legs help us to push efficiently in childbirth.

At PFI we are not shy about squats, in fact, we love them! Supported squats are a safe way to work the deep abdominals and practice good posture, all while getting a nice burn in the thighs. Get ready to squat your way to labour day!

9. Relaxation (with a capital “R”)

Pilates gives you an opportunity to let the mind slow and tune in with your changing body.

Pregnancy Pilates can help you to:

• Cope better with stress.
• Reduce anxiety.
• Relive tension from body and mind, equally.
• Reduce fatigue.
• Sleep better.
• Feel strong and empowered in your pregnancy!

10. Recover faster

Pregnancy Pilates will not only keep you strong for life with baby, but it also encourages quicker recovery from birth.

Ideally, consult with your doctor before starting any antenatal exercise program. PFI Instructors are experienced in working with the pregnant body and the broad selection of complications and limitations that can arise. Always feel free to chat with your Instructor before or after class.

Private, Studio sessions may be a good option in addition to or in place of, group Pregnancy classes – depending on the physical demands of your pregnancy.

Three to five Studio sessions, working one on one with a specialist Instructor, can help map out pain points and equip you with the right tools, awareness, and alignment for your pregnancy journey. Skills you can take into your group classes and everyday life!

For more information on Pregnancy Pilates classes, phone (08) 9330 8900.

The post Pregnancy Pilates + Why Your Body Deserves It appeared first on Pilates Fitness Institute.

It’s a powerful statement, and one with which you might immediately disagree: nevertheless, it is the truth*.

*True, with conditions: let’s unpack it a bit.

“Easy” is “not hard or difficult; requiring no great labour or effort”; something that is “not burdensome or oppressive”; and is “readily comprehended or mastered.”

Pilates gets easier, like any skill, with time and familiarity with the systems, repertoire, discourse (language); and easier again with improved physical intelligence, fitness, flexibility and strength.

Yes: with time aspects of the method will require less effort in some ways, but demand more in others. This is what makes this system of exercise so smart, accessible and maintainable: scalable challenge.

There is no finite level of mastery. Pilates is unique because it is supports evolution in self-mastery that is unique to the individual and moves with them through time.

This can be daunting for those who like to hit distinct milestones in the mastery of skills and then pack it all away as “done”; but we encourage it to be a freeing ideology.

Your potential in Pilates is only limited by your imagination (and your Instructor’s) and your commitment to the Method.

Once you have learned how to do the Pilates repertoire, you then learn how to refine this performance: how to do it better, do it differently and create new challenge.

Now is a good time to take stock of where you are with Pilates and where you’d like to be. Questioning is good, because it encourages change and inspires growth.

What do you want to work towards/master/bring focus to in your practice in 2019?

We put this question to our team:

“Chest lift. Just simple old chest lift.” – Super pregnant PFI + PilatesITC Director, Frances Cahill.

“Full Walk Over on the Cadi.” – PFI + PilatesITC Director, Suzanne Newby.

“After my wrist injury, surgeries and endless rehabbing, this year I want to work towards a Pull Up!” – PFI Instructor + PilatesITC Faculty, Lora Rainey.

“My goal for 2019 is to explore Pilates as a language that can form relationships and connection between humans. Also providing Pilates for community. Graciously giving with respect for ourselves and others.” – PFI Instructor + PilatesITC Faculty, Jessica Romano.

“Hula. My obliques suck!” – PFI HR Manager and Instructor, Franzi Tschammer.

The new-Mum brigade has a common spotlight on shoulders:“To un-Mum my shoulders.” – PilatesITC Student Administration Manager, Katie Sykes.

“Re-train my dodgy shoulders! I also want to work on my mindfulness during sessions.” – PFI + PilatesITC Marketing and Communications, Carly Wise.

“I have never been able to do Climb-A-Tree. I’d love to do that and Walk Over on the barrel/Cadi one day! I’ll start small and say my shoulder strength.” – PFI Instructor, Allyssa Vitler.

“Get to two classes a week! The rest is just an added bonus!” – PFI Instructor, Meaghan Barnaby.

“Balancing in Full Lunge on the Reformer.” – PFI Instructor, Jaime Kilmartin.

“Aiming for 2 x weightlifting and 2 x Pilates sessions per week in 2019!” – PFI Instructor, Karina Coventry.

“https://bit.ly/2ANPxAT” – PFI Instructor + PilatesITC Faculty, Rachel Dekuyer.

The better you get, the harder it gets: even for the pros! Commit to the process, set some goals for yourself this year and test the limits of your potential; and remember, we’re here to help you get to where you want to be!

The post Pilates: It Never Gets “Easier”, You Just Get Better appeared first on Pilates Fitness Institute.

When we commit to the practice of Pilates, we observe its principles translating into everyday life.

Pilates is life.

What is a “Pilates Lifestyle”? It’s a question that inspires a lot of beautiful responses from our Instructors and clients alike.

At PFI, a Pilates-inspired life is one where we are free and empowered to live with intention in our practice, work and personal lives. It’s only then we can create “balance” that is meaningful and works for us, not against or despite us.

It is all about: intention, balance and harmony.

Spring is upon us so now is a great time to look at how we can tap into the six Pilates principles to improve our overall happiness, health and wellbeing.

Consider the following:

• Using the Breath. Are you breathing properly? Use the breath to empower and release.
• Find Control. Challenge mind-body connection (mindfulness). What are your goals for wellness, work, and home life?
• Concentration. Are you present? Prioritise living in the moment.
• Move from the Centre. Do you live and move with intention? Take time to connect.
• Feel Flow. Are your mind and body working together?
• Prioritise Precision. Is your mind working with your body to create control movement?

Pilates gives us the opportunity to reconnect with our bodies and minds, to be our very best self! PFI offers clients access to a number of workshops every year, addressing specialised themes, skills and techniques to help you take your practice to the next level.

In September we’ll be looking at Hips & Hormones with Suzanne. Be inspired, live with intention; accept the challenge! Head over to the events page now.

The post Spring Clean with the Pilates Lifestyle appeared first on Pilates Fitness Institute.

Unlike the practice of meditation, mindfulness is less about spirituality and more about concentration. In a nutshell, it’s about the ability to quiet your mind, direct your focus on the present, and dismiss any distractions.

Mindfulness is in our schools and board rooms; it’s mobile (hello, apps!), in video and streaming live. It’s also being built-in to modern fitness formats and packaged up as ‘mindful exercise’. But let’s cut through the marketing noise for a moment to explore what exactly constitutes a ‘mindful’ activity?

According to Ralph La Forge of Duke University, such an activity should include:

1. A self-reflective, present moment and non-judgmental sensory awareness.
2. A perception of movement and spatial orientation.
3. Focus on breathing.
4. Attention to anatomical alignment.
5. Awareness of intrinsic energy.

Sound familiar?

Turns out, Joseph Pilates was well ahead of the curve with: “The Pilates Method of Body Conditioning is complete co-ordination of body, mind and spirit.”

At the heart of the Pilates method is this idea of harmony between body and mind that is achieved only by combining mindful thought and breath awareness, with the physicality of athletic movement.

This mind-body connection and the use of breath features heavily across the six core principles of Pilates:

1. Centring: the mind creates focus and initiation of energy to the centre of the body.
2. Concentration: the mind must be present.
3. Control: the mind connects with the body to create control in movement.
4. Precision: the mind signals to the body to create precision in movement.
5. Breath: the body and mind connect through the breath to create rhythm and intention.
6. Flow: the mind and body must work together in coordination, to enhance the flow of movement.

There is growing recognition of the value of Pilates as a mindfulness exercise, with health benefits spanning both clinical and every day contexts and helping people to:

• Improve memory.
• Train your brain: challenge body and mind at the same time.
• Improve nervous system health by firing up deep muscles and movement chains.
• Calm mind, body and spirit:
  • Relieve anxiety and depression.
  • Treat insomnia.
  • Improve focus.
  • Unlock creative thinking.
  • Relieve stress.
  • Assist in chronic pain management.
  • Reduce negative emotions/boost mood.
  • Lower blood pressure and improve cardiovascular health.
  • Emotional regulation.
  • Self-awareness and love!

There is something deliciously cleansing and empowering about mindfulness; and the beauty of Pilates is that these skills seamlessly translate into other areas of life.

Joseph Pilates said it best: “A body free from nervous tension and fatigue is the ideal shelter provided by nature for housing a well-balanced mind, fully capable of successfully meeting all the complex problems of modern living.”

Can Pilates help you? Want to get started? Visit our membership page for more information, or call (08) 9330 8900.

The post Pilates and Modern Mindfulness appeared first on Pilates Fitness Institute.

On Saturday, July 28 we are hosting a fundraising party with all money raised going to the Women and Infants Research Foundation (WIRF) of WA.

The WIRF is one of Australia’s leading independent research institutions, committed to improving health outcomes for women and infants, particularly around reproductive and mental health, and the prevention of preterm birth.

This is the perfect opportunity to re-visit Suzanne’s story, originally prepared for our Pre- and Post-Natal Wellness event last year, and still available to read in full. A powerful read and one we highly recommend.

Suz has taken some time to talk about what this cause means to her.

Mums and Bubs to the Front

-Director and Principle Trainer PFI, Suzanne Newby

I have been pregnant five times, and given birth to three children.

My experience with pregnancy is made up of many chapters including: miscarriage, high-risk pregnancy, ante- and post-natal complications, illness, still-, and live birth. Anxiety, depression, grief, and healing.

Mine is a loaded medical history, and I have had experiences in both the public and private health sectors at each of these points along the way. As a result, I am passionate about infant and maternal care.

This is only part of my story, but it paints a picture of why the WIRF is PFI’s chosen charity. (The rest of My Pregnancy Journey can be found here.)

My eldest son Bo, now five years old, was a high-risk pregnancy. When he was born, he weighed only 2.2kg because his placenta wasn’t functioning as effectively as it should have been. Despite being born at full term, he was sick and required two weeks of neonatal care. Any parent who has had a baby sick in hospital will know just how great a physical and mental toll it takes on families.

It really highlighted to me how important it is for parents to have access to the right clinical interventions and support so they can cope in what is a very stressful time.

In 2015, and after a miscarriage, I fell pregnant with my daughter.

Mika is an incredibly special part of my story. At 19 weeks, I started to bleed and knew intuitively something was not right and was taken into emergency at King Edward Memorial Hospital.

Our daughter Mika was stillborn on 14 April 2015, after a 12-hour induced labour with my husband and the amazing King Eddie midwives by my side.

According to Sands, there are approximately 200 stillbirths in WA every year.

That’s 200 women, every year, in urgent need of compassionate care and ongoing support.

Two hundred women who might suffer in silence with depressive symptoms from a traumatic loss.

The death of an unborn baby deeply affects families, health systems and wider society. Families can grieve for their baby for years, and I know first-hand that your functioning and sense of self is profoundly changed.

Words just don’t do justice to the kindness shown to us by the many doctors, midwives, counsellors and volunteers at King Edward. They stood with us in our grief and helped us navigate the rites of mourning our daughter.

The hospital is where we started our healing and we got a lot of comfort from their grief support, particularly being able to see Mika, hold her, and put together some mementoes: foot and hand prints, photos; and they prepared her ashes for us to keep.

The kindness of strangers shines through my memories of these raw, first days and will stay with me forever.

Mika isn’t just my story, she is a member of our family: she’s a sister, granddaughter and niece. Most of us feel ill-equipped to talk about stillbirth because it is sad, but unfortunately, not talking about it tends to magnify the trauma.

It took time, but I am now able to talk about it. I don’t feel alone in this part of my story because I continue to discover an amazing network of women and men who have been through this too.

I talk about Mika and pregnancy after loss more in my original blog, but I can reveal there was a happy ending for our family.

On 12 March, 2016 our third baby, Zuma was born: healthy and without the complications that affected his brother and sister.

I have three children: Bo, Mika and Zuma.

They have each taught me a lot about myself and made me a better wife, sister, daughter and friend; but most powerfully of all, they made me a mother.

I have seen what research dollars can do. I have experienced what it all means to a mother and baby in real terms. I know, first-hand, how meaningful the work of organisations like the WIRF is to real people. The WIRF is in a position to make a difference in the lives of women and babies, and help them at their most vulnerable. So, at our Birthday Fundraiser on July 28, show your support and give generously!

Attendance at one of the below classes or the Pre- and Post Natal Anxiety Talk is by donation only.

If you’re unable to attend on the 28^th, donations can be made via our fundraising page HERE.

Saturday, July 28, 1:30 pm – 3:00 pm

MATWORK MASTERCLASS – with Suzanne Newby

REFORMER MASTERCLASS – with Frances Cahill

BARRE MASTERCLASS – with Rachel Dekuyer

PRE + POST NATAL ANXIETY TALK – with Cressida Bell

The post 18th Birthday Fundraiser: Supporting Maternal & Infant Care appeared first on Pilates Fitness Institute.

A “Pilates Groupie” is characteristically intellectual and fanatical about the practice of Pilates. An afflicted person may dedicate exorbitant amounts of time to Pilates workouts, its history, principles, techniques and various debates over superior methodology. A Pilates Groupie can also suffer from a sub-condition that sees them inordinately attracted to and or pleased by the purchase of Pilates-specific, luxe fashion.

So, what are the symptoms?

1. Scary enthusiasm

A precursor symptom. Is your enthusiasm for Pilates scaring those around you?

When you talk about Pilates, do people do any of the following?

• Run-away screaming
• Roll their eyes
• Groan
• Try to placate you by agreeing and or nodding vigorously
• Force a change of subject

2. Say “Pilates” again, I dare you

You frequently start sentences with the following:

• “Pilates…” / “Pilates is…” / “At Pilates…”

3. Do you know what would fix that?

Did you know, Pilates is a cure-all?

Back pain? Pilates! Pregnant? Pilates! Posture problems? Pilates! Stressed? Pilates! Want to transform your mind, body and soul? Have I mentioned Pilates?

4. You own more tights than “real” clothes 

And you fail to see why this is troubling.

5. You own active wear that has a Pilates-specific slogan on it

“Ok, but first, Pilates”. “Follow me to Pilates”. “Pilates Nerd”.

If you own two or more articles of clothing emblazoned with Pilates-related slogans, you’re probably a Gold Level or higher PG (Pilates Groupie). Congratulations and welcome!

6. You have a standing reservation

Booking a week ahead is life, yo! (Thank god for the Mind Body app!)

7. Come hell or high water, you’re there

Tough as nails, PGs do not miss class!

(No, but seriously, please don’t come to class if you’re unwell!)

8. Irrational fear of change

Changes to the timetable, substitute Instructors (how dare they go on leave!?), and public holiday schedules cause you a disproportionate amount of anxiety.

9. You have a favourite/preferred mat or reformer

Location is everything!

10. Pick me, pick me!

You’re quietly so chuffed any time the Instructor chooses you to demonstrate a movement.

11. Pilates socks are life

Just one more pair, you totally need them. (Only to forget to bring them to class most of the time!)

12. Look at me! 

On more than one occasion you find yourself demonstrating something you’ve learned at Pilates to someone who has no real interest in your ability to roll like a ball/do full teaser/single leg stretch etc. #sorrynotsorry

13. General smugness

Pilates is life. You know it’s the best; and you’re so confident of this fact, you don’t even need to say it! Cue: general bendy smugness in your luxe activewear and super cute socks.

14. You’re quick to share the love <3

Anyone say referral? You know you’re a Pilates Groupie when your love for your studio runs so deep you practically jump out of your skin to recommend it to anyone with a pulse or even the slightest interest in Pilates. (Did you know, refer a friend and we’ll reward you handsomely!?)

As Perth’s Pilates experts, PFI’s recommended course of treatment is to seek out more Pilates! For more information, or to level up your Pilates Groupie status check out our latest membership specials, or sign up for our monthly newsletter for insider-access to class promotions!

The post 14 Signs You’re a Pilates Groupie appeared first on Pilates Fitness Institute.

I love matwork; like, really love it. But I must admit I’ve always been curious about Reformer and all its gliding, lithe, bendiness.

What has stopped me doing a class? Truthfully, there are a bunch of preconceptions that held me back and I was pretty much wrong on all counts. Misconceptions dispelled below:

You have to have advanced Pilates skills to do Reformer.

Not true.

“Basic Reformer” is exactly as the name suggests: no experience necessary. You don’t even have to be familiar with the Pilates Method. At PFI this is a true entry level class, and classes are kept small so your Instructor can meet you wherever you are in terms of fitness level and familiarity with the apparatus. The attention to detail and care shown for clients in these Basic classes was wonderful: a great place to start.

The Reformer looks scary and complicated.

Can anyone say, “medieval torture chamber”?

It’s not as scary as it looks, I swear.

In Basic Reformer your Instructor will take time at the beginning of class to show you the ropes (literally and figuratively) and help determine the right settings for your body.

You are not expected to know what to do or how to do it from the get-go! It’s a learning process and you’re all in it together. Take your time and ask for help if you need: and do as many Basic level classes as you need to feel confident with the hardware!

You need to be coordinated/have good balance.

The fear of looking foolish is very real, but don’t let it deter you! If you follow your Instructor’s alignment and technical cues, Reformer requires little more balance or coordination than your average Matwork class!

But can I get a good work out?

I was skeptical. Creating challenge on the Reformer is different to the Mat; and so is how you feel the work in your body.

You’re learning how to hold your body in space relative to a machine, and work with the feedback from moving parts: it is different, in a really cool way! I can now confirm there’s one hell of a workout to be had when you find your groove. With time and familiarity with the repertoire, techniques and cues you certainly find greater confidence and freedom to push yourself!

You can’t do Reformer if you have an injury.

Just as in Matwork, your Reformer Instructor can scale or adapt repertoire to accommodate niggles and or sore spots: within reason! PFI will advise against practising any form of Pilates if you have an active (acute) injury.

Always let your Instructor know if something doesn’t feel right and they will work with you to find a safe alternative that works for your body. (Again, the beauty of the small classes!)

Conclusion

After four Basic Reformer classes over two weeks, I get it – the Reformer love is real! It feels amazing in your body and has been an excellent addition to my existing Pilates-mix and something I will continue.

There’s no substitute for quality: at PFI they’re not going to tell you to do a bunch of Pilates-ish exercises on a machine, these guys are the real deal – they’re pros. Their cueing is exacting, smart and empowering for clients. Every one of us left class confident and feeling like we’d learned something new that we’d bring back to our next class and build on. (If you ask me, how it is delivered is a significant factor in the addictive quality of the format!)

If you’ve ever been curious about trying Reformer, I hope this has helped dispel some of the common misconceptions. Now don’t wait, go and book a Basic class today!

The post Beginner’s Guide to Reformer appeared first on Pilates Fitness Institute.

What do you want to get out of it? What’s your end game?

• Is Pilates just another element in a broader mix of exercise?
• Are you using Pilates for cross training?
• Is Pilates simply an opportunity to move your body mindfully/relax and reconnect for an hour a week?
• Are you recovering from/looking to prevent injury?
• Is Pilates your main form of exercise?
• Are you a Pilates Groupie/do you live and breathe it?

In each of these cases, one session a week just isn’t enough to see real returns on your time, financial investment; and ultimately, you’re cheating yourself out of some delicious health benefits!

The general consensus is that to see real, corrective change to your health, three times a week is the magic number. “Corrective change” means improved posture, muscle recruitment patterns (ie learning how to move better, generally!), muscle weakness; recovery from injury; changes to physical appearance and fitness.

Like any discipline, repetition is key to skill retention and development: once a week might stop you slipping backwards, but three times a week will keep you moving forward. After all, you can’t reasonably expect to see meaningful change in health and wellbeing only doing something once in a week!

Everything you would gain from one Pilates class a week would likely be lost to everyday life and bad habits. Don’t get us wrong, you can improve back pain in one session, you can relax and manage anxiety in one session: but why wouldn’t you want more for your investment?

There’s no magic pill: it comes down to commitment.

Pilates Papa, Joseph Pilates said it best in Return to Life Through Contrology:

“In 10 sessions you will feel the difference, in 20 sessions you will see the difference, and in 30 sessions you will have a whole new body.”

“If you will faithfully perform your Contrology exercises regularly only four times a week for just three months, you will find your body development approaching the ideal, accompanied by renewed mental vigor and spiritual enhancement.”

What’s not to love?

At PFI, we want to help you get some consistency in your practice and reap all the health benefits: body, mind and soul.

So, we want to provide some inducements to get you over the line with monthly membership perks!

Come to four sessions a week for a calendar month, and you’ll receive a free, monthly semi-private in the studio session!

See you in class!

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