Pilates Brain: 5 Parts of the Mind

Your mind is just as important as your body in Pilates.  They work hand in hand for the best results.  In fitness we expand the mind by improving memory and intelligence.  Our body learns new motor patterns which are than stored in our "data base" for later use.  Repetition of exercises as well as adding on new skills once those are mastered keep clients challenged.  Know the Pilates brain and your clients will progress quicker.

1. Intelligence: acquire and apply knowledge or skills...Master the coordination of the 100 and the rest of the system falls into place
2. Memory: how the mind stores and remembers information...Learn the order and trust yourself to know which exercise comes next, performance anxiety may occur but keep moving with the flow and it will lead you in the right direction
3. Imagination: a creative and resourceful mind that can form new ideas or concepts...Feel the beach ball you round over in Spine Stretch, pretend you are a ball in Rolling, grow out of your seat to sit taller for Short Box, explore and play with your workouts
4. Will/Desire: decides on and initiates action with intention...You plan and come to class on time, there is dedication in the practice with a consistent schedule, live your life with passion
5. Intuition: to understand immediately or have the gut feeling in decision making...Trust yourself to go to your limits and be successful on and off the mat

   

Pilates Principle: Control

There is a reason why Mr. Pilates called his method "Contrology".  If you lean to control everything during your session (the breath, mind and body) you will have a beautiful workout.  This means that no matter the tempo (slow when first learning or quicker as you progress) there should be precise movements done in a deliberate manner.  Remember the control starts with your abs and then moves to your limbs.  The stronger your center the more you will be able to make each exercise look effortless.

Also make sure you are working toward your fitness goals by showing up to class early and mentally being present during each session.  Having this discipline will get you the results you deserve.

Pilates Principles: Diet

Life is busy and how you eat is just as important as fitting in your workouts.  Let's learn how to eat mindfully using Pilates principles from the book Pilates Practice Companion  by Alycea Ungaro.


Breath: Take time to smell your food before you eat it.  The process of cooking food helps the body prepare for the dish ahead.  Also be aware of different temperatures of food.  Room temperature chicken tastes and smells different then BBQ chicken or cold fried chicken. 


Control: Be aware of your portions.  Use the hand method to regulate serving sizes.  A cup of fruits/veggies is the size of your fist, a serving of cheese is the size of your thumb, and meat portions are palm size. 

·         Concentration:  Lastly, try not to eat mindlessly.  This means be present with your food.  Try not to read or watch TV.  Take smaller bites (or use chop sticks) and make sure you chew your food more than you think you need to.  This will give you time to enjoy the textures/flavor while allowing your body to tell you sooner when it is full so you don't overeat. 

Pilates Principles: Precision

Pilates has a specific order of exercises and each is done in a certain amount of reps.  Each exercise has a purpose and goal.  Rolling like a Ball is done in a compact ball shape and is meant to massage the spine and rid the body of toxins.  In performing each exercise in the series the student must have this understanding in order to have discipline in their form.  Quick and efficient transitions also count when it comes to precision.  Your workout needs to have an even tempo and flow to utilize your time.

Make sure in each session you push yourself and gain a deeper understanding of the method that will lead you toward your ultimate goals.  Good health and fitness always come first.  Modifications can be made or props added, but make sure the true essence of Pilates remains.    

Pilates Principles: Flow

Pilates, when done correctly should look like a graceful performance.  It takes a great amount of energy to ensure the exercises look effortless.  Other basic principles such as breath and concentration need to first be in place before flow can occur.  Flow also relates to smooth transitions.  Each exercise should flow into the next without taking breaks in between.  The tempo of each exercise can fluctuate, however it needs to be done with purpose.  

The equipment will tell you if you are using flow correctly.  Ideally the machine will be quite when you are in control, otherwise springs will bang or clank.  It takes a high level of focus to make sure each exercise is done in this manner.  This can take years of practice to perfect.  It is also one of the most rewarding of the principles.

Pilates Principles: Breath

Yoga is known for stressing how breath aids in movement.  The same principle applies to Pilates.  Too anything in life.  If you're not breathing you're not moving.  When in doubt breath more.

Close your eyes while taking in a few deep breaths right now and see how much lighter you feel.  Breathing is the body's natural way to get rid of toxins and fuel you cells with clean oxygen so they can work more efficiently.  This is a principle we don't think very much about even though it is cued throughout class.  

We take for granted that our body will breath on its own.  However, when we take in a full breath that really fills up the lungs we are using more muscles and able to take in a greater amount of air.  This allows for effortless movement that looks more graceful.  Breath in through you nose and exhale out your mouth.  Take a moment to get in touch with the rhythm of your body during you next Pilates session.

Pilates Principles: Concentration

Concentration is a skill that is difficult to obtain in our fast paced society.  We are constantly having to multi-task.  Pilates asks that you set your day aside and instead focus on each movement from the inside out.  This is not an easy principle.  It is asking for your attention for the full time you workout (up to an hour in a class situation).  Even transitions.  Mindful movement.  

You will get more out of your workout the more you pay attention to each time you twist, turn or bend.  Learn which muscles tense up when they don't need to work or recognize when you hold your breath.  Details make up the whole.  Anyone who knows Pilates realizes its like the game of golf; very hard to master.  However, the more you may attention to how your body feels and looks during each exercise, the greater the benefits.  Quality over quantity. 

So next time you pop in that DVD or are in your class, remember your workout is all about you.  You must be mentally and physically present to rep the rewards.

Pilates Principles: Centering

Pilates starts at your center.  Your core (powerhouse).  All other movement stems from your torso and than moves out your limbs.  Once you strengthen your center you are able to move with grace and freedom.  Your center is your foundation.    

You should begin any action, whether it be standing up or picking up groceries, by first engaging your core.  In taking this action you avoid excess stain on the spine.  This further can prevent injury.

Learn how to engage your center anytime, anywhere click here.

5 Pilates Principles for Life

You have been doing Pilates for awhile, but do you understand how the principles you learn in class can translate to your outside life?  Well, believe it or not they do.

1. Quality is better than quantity.  Take the time to master the details of the movement much like you ponder decisions before they're made.  We learn the basics like scooping before we master the ab series.  Mistakes will happen, but we must learn from them and move on.  
2. When in doubt breathe and scoop.  In Pilates this is a given in order to achieve fundamental and challenging exercises.  In life when you hit a rough spot take a moment to focus back on your center and breathe before you move forward.
3. You are your only competition; preform at your best.  If we all trained like athletes we would have beautiful, strong bodies.  Remember you are an athlete, except your only competition is yourself.  Find motivation and push yourself.  Set goals to track your progress.  There is always another layer to a Pilates exercise much like there is to your career and relationships.
4. The body and mind have to work together as a unit.  You need to be present in your Pilates workouts to achieve the maximum benefits.  You also need to be present in your daily life: career, family, social, and spiritual.  The mind is powerful and can help your body achieve its physical goals.  Start by being strong internally and the rest will follow.
5. Make work a form of play.  In Pilates we add in props to make a mat class more fun and stimulating.  In classes you learn new variations of exercises to keep you mind active and enjoying the workout.  In life, take the time for learning new things and experiencing joy.  Take a break to try a new activity like golf or taking a trapeze class will give you a new sense of wonder at all your body is capable of achieving.

Allow Pilates to become a lifestyle change.