Back to Basics

My classes lately have focused on one of the basic principles of the Pilates method.  I try to work with these principles in each class, but honestly it doesn’t always work out.  So I’ve made a conscious effort to chose one of the principles of Pilates and really work with it in each exercise, see how it is important to the particular movement, and what benefits the client is getting from it.  This way of teaching has allowed me to really get back to the fundamentals of Pilates, which has been enlightening for me as an instructor, and extra challenging for my clients.

I find the principles to be critically important in any practice of Pilates.  Without them, Pilates is just another workout – they give the method depth and meaning.  It’s important to remember that the principles are meant to work together.  They are interconnected, and feed each other.

Breath – This was a huge component of Joseph Pilates’ writings, and clearly a very important aspect of the method, as he wrote, “Even if you follow no other instructions, learn to breathe correctly.” Proper breathing allows blood to do its job, to bring oxygen to our organs and cells.  Full and thorough breathing is a crucial part of every movement, and if you hold your breath as you exercise, you are doing it wrong.  Of particular importance is the forced exhalation, as this is where you will find engagement of your core (powerhouse).

Precision – Every movement in the Pilates repertoire has a purpose, and put together, the sum is greater than the parts.  Leaving out one part of a movement is taking away from its’ value and effectiveness.  As you perform the movements, you should be thinking quality over quantity.  Ideally, the precision that you develop in your Pilates practice will spill over into your life off of the mat.

Alignment – Proper alignment is critical to the practice of Pilates for several reasons.  First and foremost, it protects your body and helps to prevent injuries.  When your skeletal structure and posture are aligned, movements are more natural, allowing you to get the most out of an exercise.    It is important to note that maintaining alignment might also mean that you have more limited range of motion.  This is ok – you will attain great benefits when working within the range of motion that you have, as opposed to straining to reach something that your body is not ready for.

Flow – Pilates is meant to be performed in a flowing, graceful manner.  When you have found precision with the movements, you can begin to introduce flow into them.  Exercises should seamlessly blend into each other with appropriate transitions, building your strength and endurance.

Concentration – Pilates is a complex system of movement.  It is built upon small, minute, delicate movements.  To perform these with the precision required, you need intense focus and concentration.  Many clients have shared with me that this is what draws them to Pilates over and over again – your mind does not have the chance to wander, as it can in other forms of exercise.

Centering – Joseph Pilates’ work focused on the core, or powerhouse, muscles – a large group of muscles encompassing the abdomen, lower back, hips, pelvis and buttocks.  Engaging the muscles of the core so that they are supporting your movements helps to free your body of compensatory pain, and allows your musculature to rebalance itself.

Control – Originally called “Contrology”, Pilates teaches your mind to control the movements of your body.  It is about moving with intent, and building awareness of how and why your body moves.   The more consciousness and control you bring to your movements, the more you are able to balance, elongate, strengthen and release overworked muscles.

As you go to your next class, or even if you’re taking a walk around your block, pick one of the principles to focus on, and really put it into practice.  I think you’ll be happily surprised at the results.

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Pilates on the Ski Slope

I admit – I have been obsessively watching the winter Olympics.  The athletes are so strong, so talented and so unbelievably driven; it’s hard to not be inspired.  In doing some research, I’ve discovered that many, if not most, of the athletes competing in these games use Pilates as part of their training regimen.  I’m not surprised, though.  Pilates is a perfect training tool, improving flexibility and balance, and helping to prevent (or lessen the effect of) injuries.

Let’s take skiing and snowboarding for example.  Most skiers and riders overuse their larger muscle groups.  These are generally muscles that are easier to access and more dominant, but athletes may also not understand how to engage their core.  Pilates teaches you how to engage your core muscles, and then challenges you to maintain that engagement while going through other activities.

Why does engagement of the core muscles matter?  To ski or ride properly, you need to engage power from your hips.  To use the edges of their skis, skiers use a side-to-side hip movement, while; boarders move their hips forward and backward to access the toe and heel edges of their boards.

If your core is strong, your movements will be more efficient, minimizing wear and tear on your joints and muscles.  You’ll find agility at high speeds, and be more adaptable when it comes to negotiating the twists and turns on the slopes, not to mention changing conditions and working with obstacles (moguls, trees, or other people).

I started skiing as a child.  Since Pilates became part of my life, I have noticed that I don’t fall nearly as often as I used to.  This is because Pilates teaches you to balance your entire body, from your center.  So when presented with an unexpected icy patch, you can maintain poise and balance and keep yourself upright.

The list of athletes that use Pilates is a long one, and as people discover the amazing benefits of Joe Pilates’ work,  it continues to grow.  So before you hit the slopes next, take a cue from the US’ Julia Macuso or Canada’s Jen Heil and do The Hundred!

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Healthy People are Happy People

You’ve likely heard of corporate sponsored wellness programs, and your own place of business may even have wellness programs in place.  These wellness programs often help employees take beginning steps in reaching a fitness goal, start a class, obtain routine screenings, quit smoking, lose weight and more.

70% of healthcare costs are related to preventable conditions.  Obesity and general poor health can worsen, or even cause, conditions such as cancer, heart disease, diabetes, high blood pressure, mental illness, strokes and so much more.   And highly stressed employees are costing businesses over $1000 a year in healthcare costs.

Studies have shown that employees who participate in workplace wellness programs take fewer sick days, have higher productivity, and increased workplace morale.  More importantly, though, are the intangible benefits that employers receive from a wellness program.   Participating employees are happier and enjoy their jobs.  (A recent study reported that a record number of people in the United States hate their jobs, so this is a huge plus!)  Corporate sponsored wellness programs is a way of telling your employees that you care about them as people, not simply as an employee; that you value their overall wellness and want to help them achieve their goals.

Creating workplace wellness programs is something that we are passionate about at Classic Form Pilates.  We have put together programs for large and small employers.  We tailor each program to meet your specific needs, so that it is most beneficial for your employees, your schedule and your bottom line.  Contact us to set up a program for your employees, and see for yourself the benefits.

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Free Pilates Classes

What’s Pilates, and why should I bother to do it?

To people who ask me that question, I could talk and talk and talk about the benefits of Pilates, the history of Pilates, how Pilates is different from other forms of exercise… But the best way to answer this question, in my opinion:  “Come take a class and find out for yourself.”

Sure, I could discuss with you the philosophy and theory of the Pilates method.  But unless you try it and feel it in your own body, it’s not going to mean much.

There are many people who haven’t tried Pilates.  For one reason or another – they’ve heard it’s “kind of like yoga”, and they didn’t like yoga.    Or perhaps they’re satisfied with your current exercise regimen.  Or maybe they feel it’s just too “girly” or it’s a dancers’ exercise.

Classic Form Pilates wants to break those stereotypes and bring Pilates to your life.  So we are offering some FREE intro to Pilates classes.  No strings attached.  No gimmicks.  No obligations.  Just a free class for you to enjoy what we love so much, and a chance for us to share our passion with you.

• Saturday, January 16 at 10:30 am
• Saturday, January 30 at 10:30 am
• Both classes will be held at the South End Studio.

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Starting Something New

It happens every New Year.  We all do it, even if it’s only in our minds.  Resolutions.  A promise to be better, try harder in the coming year.   And for most people, these resolutions include some form of getting into shape or improving their health.  Every January, gyms see a spike in their membership numbers.  People are taking stock and recognizing that a healthy lifestyle is a goal worth working for.

Over the past two weeks, I’ve been asked the same question many times:  “I’ve never done Pilates before.  What can I expect from Pilates?”   Most of the people who have asked that question have wondered if Pilates was “right” for them.  Some wondered if they would look foolish in the class, because they didn’t know the movements.  Others just had no idea what to expect – they heard Pilates was a great form of exercise, but didn’t know how it worked.

If you’re new to Pilates and are curious about what to expect, here are a few thoughts for you.

• In your first few sessions, you’ll learn fundamental parts of the Pilates repertoire:  engaging your core muscles, proper breathing techniques, pelvic stabilization, and the basic Pilates exercises.
• Don’t be too hard on yourself.  Pilates is a complex form of movement, and there are many moving pieces to coordinate.  You may feel a bit uncoordinated at first, but this is normal! I ask clients to commit to at least 3-5 sessions before making a judgment about whether or not they will continue with Pilates.  It will take a few sessions to really understand it all and put it all together.
• You will feel like you just worked out, but you won’t feel worn out.  In fact, you will probably have more energy than you did before the class.
• The following day, your core may feel slightly sore.
• Depending on your fitness level, you may also feel some tension in your neck or back.  If you do, talk to your instructor about it before your next class.  Generally, these tensions will go away as you build more core strength.
• You will feel like you’ve used muscles that you didn’t even know you had.
• You might not see a difference in your body right away, but you will feel it.

That last point is the most important.   You will feel the difference.  Clients will leave a class feeling completely difference, even after just one session.  Joseph Pilates was once quoted as saying,  “In 10 sessions, you will feel the difference.  In 20 sessions, you will see the difference.  And in 30 sessions, you will have a brand new body.” Find out for yourself.  Commit to 30 classes and see for yourself what Pilates can do for you.    New classes are starting next week, and we also offer private and semi-private sessions for a more personalized Pilates experience.  We’re here to help you take that step and help you meet those resolutions head on.

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The Importance of Stretching

A study about stretching was recently featured in the New York Times.  Researchers at the Nebraska Wesleyan University discovered that runners with tighter hamstrings were found to have better muscle economy, and thus could run faster, than those with more flexible hamstrings.  The research study concluded that stretching was overrated and unnecessary, something to be desired only by aspiring ballet dancers or gymnasts.

Stretching is important in many areas of life, regardless of how active you are.  Joseph Pilates once said that “if your spine is inflexibly stiff at 30, you are old.  If your spine is completely flexible at 60, you are young.”  This applies to your entire body.   Too often, our lifestyle does not offer opportunities to move our bodies, which affects the nutrient supply to muscles, tendons, discs and ligaments.  Practicing Pilates and faithfully stretching reinvigorates you, increases your energy level, and helps you feel healthier and stronger.  Various aspects of our lives require attention – our physical bodies, our work, our family, and other responsibilities.  The key to balancing all of this is to stay flexible, both mentally and physically.

When you exercise, your muscles are being stressed.  The muscles respond to this by contracting, or shortening, its’ fibers.  Over a prolonged period of time, and without stretches to counter this, muscles become stiff and range of motion is decreased.   Down the road, this can lead to daily discomfort or pain – I have plenty of clients with tight shoulders, necks, hips and lower backs to prove it – and can increase your chance of injury.  Even if you’re not going to try out for the US Gymnastics team, it’s incredibly important to stretch daily.

In order to get results, however, stretching must be performed properly.  A few tips on stretching:

DO:

• Make sure your muscles are warm – don’t stretch cold muscles, as this can easily cause an injury.
• Breathe deeply all the way through a stretch – this ensures that you are giving your muscles oxygenated blood.
• Stay hydrated – your muscles need fluid to perform their best, and being hydrated will increase the benefits of stretching.
• Stretch evenly – be sure you get both sides equally, and stretch all your muscle groups.
• Stretch for the right length of time – hold each stretch for at least 10-30 seconds (30 seconds is preferable, but you may need to start with less time), but never more than 60 seconds.
• Listen to your body – mild tension during a stretch is normal, but pay attention to what your body is telling you and don’t go too far.  Hold the stretch where it is comfortable.

DON’T:

• Don’t bounce back and forth – this creates confusion for the muscle fibers and can result in pulling a muscle.
• Don’t lock or overextend your joints.
• Don’t overstretch – be patient.  Regaining flexibility takes time.  Never force your joints to go further than they want to.
• If it hurts, don’t do it. Stretching should create slight tension, never pain.

As with all exercise routines, you are encouraged to speak with your health care provider if you have specific questions regarding your particular body or exercise goals.

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New for 2010

As hard as it is to believe, the new year is rapidly approaching.    We’re building our schedule now, but here are a few things for you to look for in the coming weeks:

• Free introductory mat classes
• Group classes at the South End Studio
• Six-week course at the North End Studio
• Pilates at Healthy Living Market

We’re also developing a series of instructional videos so you can practice Pilates in the quiet and comfort of your own home.   The first videos should be arriving by the end of January, so check back soon!

As always, you can sign up for private or semi-private sessions in our studio.  New for 2010,we’re bringing the studio to you.   If getting to a gym doesn’t fit into your schedule, we’ll come to you.  Whether you want sessions on a regular basis or just a few classes to work on something in particular, we will tailor a class designed specifically with your needs in mind.

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Healthy and Happy for the Holidays

It was November 1^st when I heard the first Christmas carol of the year.  As the familiar chorus rang through the store’s loudspeaker system, I realized that there is no denying it anymore – the holidays are upon us.

I love the holidays – it’s a time for joy and celebrating, for reconnecting with family and friends.  I get almost childishly giddy when I hear my favorite holiday music.  I love the lights and decorations, the traditions, the warmth and love… and the food. Baking cookies to share with others is a task that I look forward to all year long.  (In fact, in years past, I eagerly awaited the delivery of the December issue of Gourmet magazine just so that I could drool over the photos in their annual holiday cookie issue.  Now that Gourmet is gone, I need to find some other inspiration…)

Truth be told, however, along with all the joy and cheer comes an increase in stress. Shopping, wrapping presents, greeting guests, being a guest, making extra food, attending parties, spending more time with family, worrying about finances, and extra demands on time… it can be overwhelming and feel out of control at times.   The loss of daylight hours also means varying degrees of seasonal depression for many people.

As stress and negative feelings build up in our bodies, we need a healthy way to release them.  Exercise is the perfect antidote.  Exercise releases endorphins into our bloodstream, which create feelings of happiness, modulation of appetite, and enhance the immune system.   Higher endorphin levels mean we will feel fewer negative effects of stress.

How can you find time to exercise during the holidays, you wonder?  It’s easy.  All it takes is a bit of planning and the motivation to make it happen.  Following, we’ve compiled a few tips to make it a bit easier for you.

If You’re Hosting

• As much as possible, stick to your usual routine.  Do you usually take a class after work on Wednesdays?  Then keep going.  Is Saturday morning the time you reserve for a run?  Go for your run!  Having guests shouldn’t prevent you from keeping to your usual routine.  Let your guests know ahead of time what you will be doing, when, and how long you will be.  Invite them to make themselves at home while you’re away, or invite them to join you.
• Be selective about the foods you buy and serve.  Buy healthy, whole, unprocessed foods.
• · Carve out time for yourself.  Arrange for guests to see a movie or visit a local museum while you have some time to unwind.

Plan Ahead When Traveling

• If you’re staying in a hotel, find out if they have a pool or fitness center, and pack appropriate clothes so you can take advantage of them.
• Find out if your gym offers reciprocal member benefits at other gyms and fitness centers in the area where you’ll be staying.
• Tell your family that you would like to make time to exercise while you’re away.  In fact, try to make a family affair of it.  Play touch football before Thanksgiving dinner.  Or have a snowball fight after unwrapping the Christmas presents.  Try to get others involved and make it fun!
• Pack a resistance band and your mat.  You’ll be more likely to exercise if you plan for it.

Stay Active at Your Destination

• Wear a pedometer and go for a walk to explore the neighborhood.
• Take time to stretch – bring a resistance band so that you can stretch and get mini-workouts in your room.
• Wake up 20 minutes early and do a quick workout right in your room before starting your day.

Be Picky at Parties

• Don’t go to a party hungry – eat something beforehand.  You won’t overindulge if you’ve already eaten a healthy meal.
• Try to position yourself far away from the food table.  You’ll be less likely to nibble if you’re across the room.
• Load your plate up with vegetables, fruits, nuts and cheese.  This will leave less room for the high calorie cookies and treats.
• Don’t deprive yourself!  Survey the offerings of goodies, and pick one or two that you just must have.  Enjoy it – now is not the time to feel guilty about what you eat.
• Those cocktails have hidden calories.  Limit your alcohol intake.  A good rule of thumb is to drink one glass of water for every alcoholic beverage you consume.
• Enjoy the people at the party.  Mingling with others and focusing on conversations will keep your mind off of the food.

Relax and Enjoy!

• This is probably the most important tip of all.  Holidays are a time to celebrate.  Focus on what you’re thankful for, and celebrate with family and friends.  Eat, drink, and indulge a little.  Just be sure that you set reasonable limits, and stick to them.
• The holidays are stressful and emotional enough.  Give yourself a bit of leeway.  This is not the time to try to lose weight.  Rather, focus on maintaining your current fitness level so that you get to January 1 without any new pounds.

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If it’s hard, you’re doing it right.

I love the Pilates matwork – I love teaching it, refining it, practicing it and talking about it.    This is not to say that I don’t like the apparatus routines – they certainly are effective and have their place.  But nothing gets my abs working or my blood flowing quite the same way as a plain old mat class.   I am amazed when I hear  people talk about how much they love Pilates and how they’ve been doing Pilates for years… yet they’ve not done a mat class.

The matwork is the root of all other exercises in the method.  You can do the matwork anywhere, at any time, and you can vary the level of difficulty to meet your particular needs or goals.  Without a deep familiarity with the matwork, the rest of your Pilates practice will lack in depth.

Many people believe that the apparatus work is more challenging.  I don’t know why.  Maybe because  it involves a machine.  Or perhaps because they are typically more expensive than a mat class, and people equate more money with better value.   A properly executed mat class will kick your butt and make you sweat and work your body, and I am not alone when I say that I prefer the benefits of an impeccable mat class to an equipment class.

A little background history might give some perspective.  Joseph Pilates created the exercises that became the matwork before all else.  The matwork, as noted above, is the foundation for everything that follows in the Pilates repetoire.  Within the matwork lies the basic movements upon which others derive: the abdominal scoop, the pelvic curl, the chest lift.  Of course, you could learn this basic movements while participating in a reformer class.  But, being able to really understand and feel what these moves are doing, why you’re doing them, and how to properly execute them, can only come if you’re working within your body alone, without the aid of the straps and pulleys on the equipment.

Fast forward to when Joe was working as a nurse while imprisoned during World War 1.  Many of the men he worked with, soldiers who had been injured during the war, were not strong enough to perform the matwork on their own.  Their bodies were injured and broken, and it was not safe for them to attempt these exercises on their own.  Enter the apparatus.  Joe created rudimentary machines by hooking the bedsprings to the wall, retrofitting wheelchairs, and finding other clever ways to give his patients the extra leverage and assistance they needed to perform the exercises.  The ultimate goal was to help them become stronger so they could perform the method on their own, without the assistance of the equipment.

This is where the apparatus is invaluable – it gives an instructor information about where a client is weaker or needs more attention, and it helps to give the client a little extra “push” to work through their own imbalances and/or misalignments.   The apparatus is used extensively for rehabilitation, and in physical therapy sessions, to great success.

The Pilates repetoire always comes back to the matwork.  It’s the alpha and the omega.

The matwork is not easy.  It is performed without any leverage or assistance, it’s just you and your own body weight fighting gravity and moving through space.  For those who are new to the Pilates matwork, you will find that even the most basic of these exercises is above the ability level of most beginners.   This is normal.  You are using muscles that are often neglected, unused or improperly engaged.  You are telling the larger, more dominant muscles that they are not center stage any more.

Our challenge for this week – get back to the basics and take a mat class!  Focus on what the instructor is trying to teach you – the minute, fundamental truths of the Pilates repetoire.  Reconnect with the “why” and “how” of Pilates.   Our bodies have the ability to do amazing things.  Take a mat class this week and see for yourself.

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Melting Glass and Hardening your Abs

Over the summer, I met a woman named Stephanie who makes and sells beautiful hand-made glass baubles, and I just fell in love with her work.  It’s colorful and whimsical and funky.  Stephanie also knits and crochets and generally is crafty, and she is one of those crafty people who make it work.  When I found out that she gives lessons in bead-making (also known as lampworking), I signed right up.  I’ve had a few lessons so far, and am loving it.

At first, I was incredibly intimidated.  I’ve watched glass-blowing before, and I have seen the glass melt to the consistency of honey.  I had visions of liquid glass falling on my fingers.  Or maybe the torch would explode.  Or maybe the kiln would catch on fire.  None of these things have happened, of course, and I got to tackle a little fear along the way.  But, I think that having those fears in the first place helped me a bit.

Having a healthy respect and awareness of those fundamental things translates into extreme concentration and focus while you’re working.  At one point Stephanie and I were chatting, and I realized that the bead I was working on was not going according to plan.  Not only that, but I felt out of control, and I felt my belly jumping a bit as my nerves (and that fear) started to kick in.  I had to stop talking and really focus on what I was doing.  Once I did, my nerves calmed, and I felt like I was back in control again.

Watching molten glass is mesmerizing – it takes on a life of its’ own, and you can’t help but allow all your senses to be captured.  It dawned on me that there are similarities between lampworking and Pilates.

How?  It all comes down to concentration.

Concentration is a fundamental component to any practice of Pilates.  It’s the “bridge between awareness and movement”, according to Rael Isaacowitz.   Awareness about what your body is doing, about where you’re placing your arms, legs, ribs, pelvis, lower back, shoulders… awareness about your breath, and what muscles you’re engaging.  There are so many moving pieces, so many different things to keep track of.  If you don’t have awareness and aren’t concentrating, you’re likely to do it wrong.  Or at the very least, not getting the full benefit of the movement.

If you’re not concentrating on what you’re doing, you lose the meaning of the movement.  Every movement in Pilates has a purpose, every placement, every breath.   In Pilates, you use muscles that are unfamiliar, used less frequently,  or harder to access.  This requires concentration to facilitate the engagement of that muscle.  If you’re working with an injury or other muscle imbalance, the concentration required will be much greater.  But without the concentration, you won’t fire the correct muscles.  And you put yourself at risk of hurting yourself.

Which brings me back to lampworking.  No focus and concentration is a recipe for disaster.

The other thing that this experience touched on for me was fear.  My friend April  is a serious yoga student, and she recently wrote about tackling fear and timidity in her practice.  As I read, I was struck with how true her words rang.  There are poses that I like, that look beautiful and get your core working like nothing else.  They are tricky and challenging and … well, frightening.  And I am timid in pushing my body too much.   I stick with the safe movements.  I know I can do them, and I feel comfortable there.

This week has brought me face to face with the reality that comfort is great, and wonderful… but if we don’t push ourselves out of that zone once in a while, we will never allow ourselves the chance to create beautiful things, or learn new tasks, or take our bodies to the next level.

So, my goals for the next week:  Take some time to practice melting more glass into beautiful things.  And I’m going to work  a bit on perfecting my Teaser.  And maybe try Crab…

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