There are a few phrases I consistently use when teaching my Pilates classes including pull in your powerhouse, draw your shoulder blades on your back, and hug your midline. And one that is not an active cue but really makes you think about what Pilates is and what it's about is "less is more." Pilates is fundamentally about precision and control. Thus, if this is your main goal, then less range of motion, less resistance, less choreography, less props, and even less music enhance the workout that you achieve by narrowing your focus on very specific muscular efforts and body alignment.
It is easy to become lazy and choose to entertain yourself or your clients with all the extras. I think this is especially true if you adhere to a classical approach and follow a system of exercises. A great teacher will challenge you to achieve more than you thought you could! They will stress the importance of working with intent to execute the exercises in a manner that requires all of your effort and attention. In Joseph Pilates book, "Return to Controlology" he states “A few well-designed movements properly performed in a balanced sequence are worth hours of doing sloppy calisthenics or forced contortion." We all must remember that Joseph called his system Contrology before it became Pilates.
Friday, July 16, 2010
Sunday, May 23, 2010
What is the difference between Classical vs. Contemporary Pilates?
I was very baffled and confused by this very question when searching for the best company to certify me to teach Pilates. After taking Pilates lessons from 5 different Pilates teachers around the valley, the choice became clear. I followed my instincts based on how I felt after my workout and from the confidence I felt my Pilates teacher exuded. I wanted to stay after my workout and discuss my body and its weaknesses and strengths, something I never felt the urge to do before. I felt excited and eager to continue working out this way because I instantly stood taller and felt my body moving more freely. Knowing what I know now, I am so glad that I chose Power Pilates, a classical method.
Why did I feel this way and why was it so much more profound then the other workouts I experienced? I have to give credit to my Pilates teacher who had much experience and really pushed me to do more than I thought I could. Additionally, I now know that following the system of classical Pilates really makes a difference in how you feel after the workout. There is a reason Pilates was created in a certain order with specific progressions and not a lot of deviation. One exercise prepares your body for the next and gets you "connected to your powerhouse." You lie down on your back in order to feel your spine in a neutral position while working your core. You progress to seating, kneeling and ultimately standing with a stronger sense of body alignment and muscular integration. The exercises prepare you to stand correctly and to maintain that posture when moving and going throughout your day.
So why contemporary Pilates? Some of the exercises Joseph Pilates created have been broken down and modified in order to be more accessible to the general public and/or to be more biomechanically sound. This is seemingly reasonable and logically, however I feel Power Pilates has accomplished these tasks without deviating from the true intention of Pilates or making it at all unrecognizable. For example, a lot of the classical Pilates work is done in "Pilates stance" or in a slight externally rotated position of the legs. Power Pilates has changed this and made many of these exercises to be taught in parallel, or with the feet tracking in line with the hips. This was done because it is believed to be more biomechanically sound and simply easier for the average client to be able to properly perform.
My take on contemporary Pilates methods such as Stott, Balanced Body, and Polestar is that they have ultimately changed the information so drastically that it makes you wonder why. I'm not convinced I know the answer. I find it curious that even the names of exercises are different. The purpose of the exercies sometimes seems unclear not just to myself but to the teachers instructing them. What I have witnessed is there does not seem to be a system that this approach follows, but rather a random selection of exercises. Pilates Teachers always have a choice as to what exercises they will teach, but as a Power Pilates teacher you follow an order and choose to interchange one exercise with another according to the client that is in front of you. The exercises are given in a progression from beginner, intermediate, and advanced systems including Mat, reformer and an individual needs grouping of exercises. It’s just so much easier and effective this way.
Despite my confidence in my training, I have experienced and learned some new adaptations to classical exercise and sometimes like them better than the original. I have utmost respect for fellow Pilates teachers trained under other methods and learn things from them as well. There is definitely more than one way to teach and I feel that we must keep an open mind to continue growing with the method. I just think we should look hard and decide reluctantly when changing Pilates. Good things stand the test of time and Joesph Pilate's work is clearly brilliant.
Why did I feel this way and why was it so much more profound then the other workouts I experienced? I have to give credit to my Pilates teacher who had much experience and really pushed me to do more than I thought I could. Additionally, I now know that following the system of classical Pilates really makes a difference in how you feel after the workout. There is a reason Pilates was created in a certain order with specific progressions and not a lot of deviation. One exercise prepares your body for the next and gets you "connected to your powerhouse." You lie down on your back in order to feel your spine in a neutral position while working your core. You progress to seating, kneeling and ultimately standing with a stronger sense of body alignment and muscular integration. The exercises prepare you to stand correctly and to maintain that posture when moving and going throughout your day.
So why contemporary Pilates? Some of the exercises Joseph Pilates created have been broken down and modified in order to be more accessible to the general public and/or to be more biomechanically sound. This is seemingly reasonable and logically, however I feel Power Pilates has accomplished these tasks without deviating from the true intention of Pilates or making it at all unrecognizable. For example, a lot of the classical Pilates work is done in "Pilates stance" or in a slight externally rotated position of the legs. Power Pilates has changed this and made many of these exercises to be taught in parallel, or with the feet tracking in line with the hips. This was done because it is believed to be more biomechanically sound and simply easier for the average client to be able to properly perform.
My take on contemporary Pilates methods such as Stott, Balanced Body, and Polestar is that they have ultimately changed the information so drastically that it makes you wonder why. I'm not convinced I know the answer. I find it curious that even the names of exercises are different. The purpose of the exercies sometimes seems unclear not just to myself but to the teachers instructing them. What I have witnessed is there does not seem to be a system that this approach follows, but rather a random selection of exercises. Pilates Teachers always have a choice as to what exercises they will teach, but as a Power Pilates teacher you follow an order and choose to interchange one exercise with another according to the client that is in front of you. The exercises are given in a progression from beginner, intermediate, and advanced systems including Mat, reformer and an individual needs grouping of exercises. It’s just so much easier and effective this way.
Despite my confidence in my training, I have experienced and learned some new adaptations to classical exercise and sometimes like them better than the original. I have utmost respect for fellow Pilates teachers trained under other methods and learn things from them as well. There is definitely more than one way to teach and I feel that we must keep an open mind to continue growing with the method. I just think we should look hard and decide reluctantly when changing Pilates. Good things stand the test of time and Joesph Pilate's work is clearly brilliant.
Sunday, March 14, 2010
Use Pilates to Get Back into Your Beach Bod
If you’re finding it hard to get to the gym these days, you’re not alone. I teach Pilates Fitness for a living and still find it difficult to squeeze the time in and somehow manage to be presentable enough afterwards to go back to work. Truth be told, I usually take bird baths these days as I’m not motivated enough to wake up at 5 a.m. to work out and shower before I go teach. I prefer to squeeze it into my mid-day routine. But what I wanted to share with you is how easy it is to add Pilates to your lifestyle.
I always tell my clients that the basic system mat is a great routine to do first thing in the morning. It will only take you 5-10 minutes and consists of 11 exercises:
The Hundred
The Roll-up
Single leg circles
Rolling like a ball
AB series:
Single Leg Stretch
Double Let Stretch
Scissors
Lower-Lift
Criss-Cross
Spine Stretch Forward
Saw
These simple yet effective exercises, when performed correctly, are the foundation to all of the classic Pilates exercises. And the best part is all you need is your body and a Pilates Mat and of course the knowledge of how to perform these exercises. Visit one of your local Classical Pilates teachers, or visit powerpilates.com to learn and develop the strength and flexibility to master these moves. Whenever your body needs a little tune-up or feels stiff, try these out and you will feel invigorated and walk taller. Did I mention that if done often enough, you could have a better beach bod!
I always tell my clients that the basic system mat is a great routine to do first thing in the morning. It will only take you 5-10 minutes and consists of 11 exercises:
The Hundred
The Roll-up
Single leg circles
Rolling like a ball
AB series:
Single Leg Stretch
Double Let Stretch
Scissors
Lower-Lift
Criss-Cross
Spine Stretch Forward
Saw
These simple yet effective exercises, when performed correctly, are the foundation to all of the classic Pilates exercises. And the best part is all you need is your body and a Pilates Mat and of course the knowledge of how to perform these exercises. Visit one of your local Classical Pilates teachers, or visit powerpilates.com to learn and develop the strength and flexibility to master these moves. Whenever your body needs a little tune-up or feels stiff, try these out and you will feel invigorated and walk taller. Did I mention that if done often enough, you could have a better beach bod!
Sunday, February 28, 2010
Why is so great about Pilates?
There is something great about coming in for a workout and lying down on your back to begin. It's not so intimidating when you know you're going to go thru a progression of exercises that start with you in supine (lying on back), to seated, to kneeling and you will ultimately finish with a standing exercise. It's refreshing to know what to anticipate and that your body will catch up to the idea that you're in for a workout. What other form of exercise does this? None.
Why is Pilates performed in this fashion? Lying down a flat surface helps you to find your boney landmarks and get you into a neutral pelvis. Neutral pelvis is when the pelvis is neither in an anterior tilt or posterior tilt. In other words, the tail bone is in line with the mat rather than tucked or arched. Whatever the pelvis does, the rest of the spine has to follow which is what makes it so important and why Pilates has become associated with great posture. When we find the "connection to our powerhouse", we are engaging our core muscles and doing this while we are in a neutral pelvis. Thus, we teach the body to maintain this position on its own.
This is why Pilate’s enthusiasts generally appear taller and stand with such confidence. We don't have to constantly think about engaging our core because practicing Pilates with consistency makes this automatic. I hear people say that they just need to "stand up straight" or "pull there shoulders back", but let's face it, we have enough on our minds. Who can remember do that 24/7? It's not likely unless your body has been trained to do it.
There was a lot of controversy surrounding Classical Pilates and whether it was performed in neutral pelvis. Some Pilate’s practices got a bad rap because the information was misinterpreted and people thought it was to be performed in a "flat back" position. In other words, the pelvis was tucked under so there were no natural curves in the lower back area. This is why Pilate’s teachers are now so specific about where your body should be when you begin learning the practice. If you are training your body to be out of neutral, this can cause pain and misalignment of the body. Thus to get into a good position, I always begin my class the same way.
Lie down on your mat with your knees bent, arms long by your side. Breathe fully and deeply into the side and back of your lungs. Feel the back of your head heavy, and your shoulder blades imprinting on the mat. Breath into your ribcage and feel the back of the ribs touch the mat and your tailbone long and heavy. Draw your naval in and up and you are ready to begin.
Why is Pilates performed in this fashion? Lying down a flat surface helps you to find your boney landmarks and get you into a neutral pelvis. Neutral pelvis is when the pelvis is neither in an anterior tilt or posterior tilt. In other words, the tail bone is in line with the mat rather than tucked or arched. Whatever the pelvis does, the rest of the spine has to follow which is what makes it so important and why Pilates has become associated with great posture. When we find the "connection to our powerhouse", we are engaging our core muscles and doing this while we are in a neutral pelvis. Thus, we teach the body to maintain this position on its own.
This is why Pilate’s enthusiasts generally appear taller and stand with such confidence. We don't have to constantly think about engaging our core because practicing Pilates with consistency makes this automatic. I hear people say that they just need to "stand up straight" or "pull there shoulders back", but let's face it, we have enough on our minds. Who can remember do that 24/7? It's not likely unless your body has been trained to do it.
There was a lot of controversy surrounding Classical Pilates and whether it was performed in neutral pelvis. Some Pilate’s practices got a bad rap because the information was misinterpreted and people thought it was to be performed in a "flat back" position. In other words, the pelvis was tucked under so there were no natural curves in the lower back area. This is why Pilate’s teachers are now so specific about where your body should be when you begin learning the practice. If you are training your body to be out of neutral, this can cause pain and misalignment of the body. Thus to get into a good position, I always begin my class the same way.
Lie down on your mat with your knees bent, arms long by your side. Breathe fully and deeply into the side and back of your lungs. Feel the back of your head heavy, and your shoulder blades imprinting on the mat. Breath into your ribcage and feel the back of the ribs touch the mat and your tailbone long and heavy. Draw your naval in and up and you are ready to begin.
Sunday, February 21, 2010
My First Blog
Pilates is what I do everyday and what I know best. I teach it, practice it and am constantly wondering if I'll ever actually make a good living doing it. Yet it is something I'm so addicted to, I just can't imagine doing anything else. If you're wondering what Pilates is, let me briefly tell you what I tell people on a daily basis. Pilates is a lot like Yoga on equipment. It is a total body workout that focuses on core training with 4 major principles, strength; stretch; stamina; and stability. What kept my interest, and believe me this is no easy task, is how much fun it is when you practice it regularly and how good you feel afterwards.
I got into teaching Pilates thru Personal training. And although I have always been intrigued by fitness, I have not always been fit. It was when I was in college and I no longer had my Mom to cook me healthy meals, and no cross country practice after school, that I realized I too could gain weight. And it took more than gaining 20 lbs for me to realize I desperately needed a change. It was the lethargy I felt and depression that soon followed. I was not motivated to do much of anything and I really hated my reflection.
Working out with weights started off as a mission to tone and trim my body, but after getting into a routine and seeing the pounds shed off, I was quickly hooked. I have realized that I have an extremely addictive personality, and this was one addiction that I could be proud of. I made new friends and people looked at me differently and treated me differently at the gym and outside of the gym. It made perfect sense for me to get a certification in Personal Training.
I made a career of Personal Training for about 5 years and was slowly introduced to Pilates. I remember the first time I heard the word was from my Mom. My parents had just gotten back from a week vacation at this Spa called Rancho La Puerta in Tecate, Mexico. Thye always came back looking refreshed and re energized after a week there. My Mom was so excited to share with me one of the floor exercises she had learned in her mat Pilates class. It was the half-roll down and she mimicked the German accent of her instructor as she demonstrated how to "roll down one vertebrae at a time." at the time I had only just begun personal training and "core training" was not so in vogue as it is now.
I taught Pilates at this Health Club for a couple years until I craved more knowledge and started researching more comprehensive training programs. It was then I learned that just as there are democrats and republicans, there are classical Pilates teachers and contemporary Pilates teachers. And unfortunately, they both believe they are better than the other and usually don't get along very well. I chose the program that I believed to be the best in the valley of the sun, which is Power Pilates.
I got into teaching Pilates thru Personal training. And although I have always been intrigued by fitness, I have not always been fit. It was when I was in college and I no longer had my Mom to cook me healthy meals, and no cross country practice after school, that I realized I too could gain weight. And it took more than gaining 20 lbs for me to realize I desperately needed a change. It was the lethargy I felt and depression that soon followed. I was not motivated to do much of anything and I really hated my reflection.
Working out with weights started off as a mission to tone and trim my body, but after getting into a routine and seeing the pounds shed off, I was quickly hooked. I have realized that I have an extremely addictive personality, and this was one addiction that I could be proud of. I made new friends and people looked at me differently and treated me differently at the gym and outside of the gym. It made perfect sense for me to get a certification in Personal Training.
I made a career of Personal Training for about 5 years and was slowly introduced to Pilates. I remember the first time I heard the word was from my Mom. My parents had just gotten back from a week vacation at this Spa called Rancho La Puerta in Tecate, Mexico. Thye always came back looking refreshed and re energized after a week there. My Mom was so excited to share with me one of the floor exercises she had learned in her mat Pilates class. It was the half-roll down and she mimicked the German accent of her instructor as she demonstrated how to "roll down one vertebrae at a time." at the time I had only just begun personal training and "core training" was not so in vogue as it is now.
I taught Pilates at this Health Club for a couple years until I craved more knowledge and started researching more comprehensive training programs. It was then I learned that just as there are democrats and republicans, there are classical Pilates teachers and contemporary Pilates teachers. And unfortunately, they both believe they are better than the other and usually don't get along very well. I chose the program that I believed to be the best in the valley of the sun, which is Power Pilates.
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