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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