Humans are like Trees

There is no perfect body.  

There never will be.  

Yet we as a society and even as teachers strive for perfection.  The photos of Joseph Pilates spine to match that of our clients in less than a year when in reality for some it may take a lifetime.  Perhaps a better idea would be to not judge and just acknowledge some circumstances (especially as teachers) are out of our control. 

The athlete may get injured.  People need to go away on vacation and may miss workouts.  Sometimes what appears to be setbacks however is just forward progress in disguise.  When in doubt the breath and the engagement of the core (our basic Pilates principles) are the foundation for all of good movement patterns.

For me personally, I find it more rewarding to teach a client with an injury or imperfection.  I can see the progress more clearly.  I can see the soul open up.  I can see the changes unfold.  The confidence build with the improved posture.  Over time they realize they want to eat better and do more self care.  They become a more happy complete person.  That to me is where the reward lies.  

May we all learn to be patient with the practice and enjoy each day as another opportunity to uncover a new layer.  No matter if that is a layer in the system of Pilates or in ourselves.

Silver Pilates

Pilates for the aging population is a bit complex.  Training I've had through the Stott program stresses functional movement.  This is a category of people who want to stay as independent as possible.  They want to be able to move with ease when reaching for groceries out of the cabinet, walking up stairs and bending over to tie their shoes.  Pilates can assist with keeping their flexibility, strength and balance.


Make sure you extend the warm up when teaching classes for a group of older adults.  Also avoid having to change positions often.  Focus on using a lighter resistance in a smaller range of motion.  This will work more on core stability and balance which are key to optium function.

Also keep in mind most older adults have several injuries and their bones become brittle.  Try not to choose exercises which are weight bearing on the wrists or include flexion of the spine.  This will ensure you protect delicate areas of their body.  Below are some suggested exercises to include in your program.


Exercises:

• Footwork on Jumpboard (no jumping): Feet Flat, High Half Toe, Train (similar to lower/lift), Single Leg
• Puppet arms, Scissors, Shoulder Mobilization
• Spread Eagle (Cat/Cow or Hammock)
• Scooter/Eve's Lunge
• Breast Stroke Preps on Long Box (Scapula Shrugs, Mini Swan, Arm Presses)
• Magic Circle (thigh squeezes, posture work, side bends, balance lifts on toes)

Fitness in the Park: At Home Workout

Great job everyone who came out for FREE Fitness in the Park at Plymouth this last week!  If you missed it here's the video with at home workout moves to add to your routine:

Stretch It Out

How do you prepare for a run or activity?  Make sure you incorporate stretching into your routine to increase your performance.  Let's lean about the different types of stretching:


Dynamic warm ups are a great way to prepare the whole body for activity!  This is an "active" form of stretching.  Dynamic stretching works to elevate your heart rate, increase core temperature, and prepare the body/mind with functional movements.  Remember, this does not include bouncy or "jerky" movements (otherwise known as ballistic stretching).  Dynamic warm ups help to decrease injury, prepare you to become mentally focused,  increase speed/force, reduce muscle stiffness, and increase fluid to lubricate the joints. 

Static stretching is best used when the body is already warm such as at the end of your cool down.  The main focus is to increase range of motion (ROM).  Make sure you hold static stretches for at least 30-90 seconds to reap the benefits.

Foam rolling or myofascial massage (soft tissue therapy) is another way to stretch even deeper.  This form of stretching feels like a deep tissue massage that you can perform on your own by applying pressure and "rolling" it out.  It is best to do this as part of your cool down after or along with static stretching.  Foam rolling will increase flexibility, reduce muscle tension and help you heal quicker.  Products such as Trigger Point Therapy have excellent tools that are also portable.

Pilates 101

What can you expect during your first Pilates experience? How do you prepare? What do you wear? I'll tackle the basics to get you ready to learn Pilates with confidence in a studio setting.

What do you wear?
The all important question. Starting with your feet, Pilates is done either in socks or bare feet. As far as the rest of your ensemble, make sure your clothes allow you to move freely yet are not baggy allowing your instructor to see your body for alignment purposes. Long pants and a tee shirt or Capri bottoms and a tank top are common choices students wear. For more specific clothing styles and ideas click here. Hair needs to be off the face (high pony tail or low pig tails work best to allow your head to rest flat on the mat). Lastly, accessories should be kept to a minimum. Avoid anything that dangles which could be distracting or dangerous (including long necklaces, chunky bracelets and hoop earrings). 

What do you bring?
Most studios already have all the equipment, including mats there. I highly suggest you bring a water bottle to keep you hydrated throughout. If you plan on booking more sessions bring along your calendar so you can book another appointment while you are already there. Most importantly bring with you an open mind ready to learn and experience all Pilates has to offer.

What to expect when you first walk in?
You will have to fill out a liability waver beforehand so be sure to arrive a little early. The waver will include all your basic contact info such as name, phone number, email. It also will have places to write down past injuries or medical conditions. You will than be introduced to your instructor who will start off by getting to know you and teaching you the basics of Pilates (breathing, scooping, and imprinting). Later the movements will progress including staple exercises like The Hundred or Roll Up.

When you call to book a session feel free to ask any further questions you may have. Many studios also have web sites including more specific info such as instructor bios or class schedules. Questions are a good thing and can provide helpful feedback to your instructor as well as the studio. I hope I've covered some of your concerns. Now go enjoy your first Pilates experience!

Frightful Fears

Trying something new like Pilates can be scary. Even if you are currently doing Pilates you may have fears occasionally such as how you will afford it or if a group class is right for you. I will help tackle some of those fears we all have experienced.

1. I looked at the prices and I can't afford to do Pilates. I understand your concern. Pilates is a little more expensive than other forms of exercise. One nice thing to keep in mind if that there are a variety of ways to learn that can fit any budget. For example, you could take both a private session and a group class (mat or reformer) once a week. That way you get personal attention and the reduced rates of group sessions. Your instructor could also suggest a DVD you can do at home to complement your studio sessions. If you travel take advantage of discounted sessions to new clients at studios along the way. You will save and get a fresh perspective from a different instructor. Some locations also offer a discount with package pricing of classes or perks through referrals. Don't be afraid to chat with the front desk to find a schedule you can afford. After all, Pilates improves overall health and that is worth investing your time and money into for the long run.
2. Pilates is a fad and overtime I'll get bored with my workouts. We have all been there. We try a new form to exercise we thought we'd stick to only to find out its repetitive and the body plateaus. After over 5 years experience I can honestly say I'm not bored with Pilates and I continue to see results in my body. With over 500 exercises and several pieces of equiptment, Pilates will challenge you. Each exercise can be modified which adds another layer such as Hundreds with your legs in shelf, out to your point of control or with a Magic Circle. You will be amazed how your body and transforms.
   
3. I'm nervous to move beyond private sessions because I'll hold up the class. I hear this one more than you would think. Never fear! Most location offer group sessions limited in size from 3-7 people to ensure the instructor can still provide personal attention. Your instructor is there to ensure you have a workout geared toward your ability level. Certain locations will target groups such as golfers or runners with classes that enhance your hobbies. Others have Pilates by age group such as teens or seniors. Taking a class allows you to meet fellow Pilates enthusiasts and future friends. Group sessions also cost less to open up funds that may let you fit another session a week into your budget.

Now that we have tackeled our fears I think its safe to say that Pilates is a challenging yet affordable exercise.