Pilates for Golfers - from GolfDigest.com

Pilates is a great cross-training technique that can help athletes build strength, stamina, flexibility and balance. 

Knees Off on Reformer

We're linking to a GolfDigest.com article published today, Fitness Friday: How A Pilates Reformer Can Help Your Golf Game," by Ron Kapriske. The post includes a video with an example exercise for Reformer, and a suggestion for the same exercise if one doesn't have access to a Reformer (since all Pilates exercises on apparatus are related to Pilates Mat exercises). 

Sometimes, it isn't about the work out...

While most clients are looking for a work out, some clients have bigger issues to solve. Pilates can be a means to an end.

One of my clients fell in April and again in June this year while walking outdoors. She incurred fairly serious injuries (not to mention the damage to her pride and sense of independence) both times. I had expressed concern about the alignment of her legs, from hips to feet, but she didn't understand and bought new shoes. After the second fall, an orthopedist and a physical therapist expressed the same concerns I had, and she began to understand. After doing a little PT along with Pilates, she decided to focus on Pilates as the means to make changes.

We modified exercises to focus on the alignment between her hips, knees and feet. We also worked on her overall posture, shoulders and lengthening the back of her neck to improve her overall spinal alignment and balance. We have worked on her alignment while lying down, sitting and standing. Working only on the Mat, twice per week, her progress from July to September is amazing. 

July 2015 (left) - September 2015 (right)

From Health & Fitness Cheat Sheet: 5 Reasons Why Men Should Do Pilates

We're linking to an article by Amanda Lauren on Health & Fitness Cheat Sheet: "5 Reasons Why Men Should Do Pilates"

(Besides Joseph Pilates looking so great and being able to do such difficult exercises!)

Study Finds Pilates Effective at Improving Balance and Reducing Pain in Older Women

A small Spanish study published in August 2015 evaluated the effects of six weeks of Pilates on functional balance, fear of falling and chronic low-back pain in women over age 65.

Although Pilates is widely recommended by many physicians for older adults due to its positive effects on chronic low-back pain, balance, and fall prevention, until recently there have been few studies evaluating the effects of Pilates on this population. The objective of this study was to analyze the short term effects of Pilates and physical therapy on factors such as: fear of falling, functional balance, and lumbar pain in women older than 65 with chronic low-back pain. 

A single blind controlled randomized trial of six weeks of Pilates in addition to physiotherapy vs. physiotherapy treatment only was conducted on 97 women with chronic low-back pain. Both groups received the same physiotherapy two times per week for six weeks, while the Pilates group also received two sessions per week of Pilates (one hour per session). Patients were excluded from the study if they missed more than three sessions during the six-weeks. Patients were evaluated at baseline and again after six weeks of treatment.

Joseph Pilates at age 59

Researchers concluded that the Pilates group showed improvement in fear of falling and functional mobility and balance after treatment, and also had better results in pain reduction than the physiotherapy-only group.

"In 10 sessions, you will feel the difference. 

In 20, you will see the difference. 

And in 30, you will be on your way to having a whole new body..." 

-- Joseph Pilates

After 12 Pilates sessions, this group of older women living with chronic low-back pain showed improvement in fear of falling, functional mobility and balance, as well as reduced pain compared to patients who only received physiotherapy. Imagine what 10 Pilates sessions can do for you?

Workshop: Postural Alignment to Reduce Daily Aches & Pains

We've had a request to teach a workshop on postural alignment to reduce daily aches and pains. 

Do you wake up with at stiff neck? Ever wonder why your knees or hips hurt especially on one side? Do you find yourself slouching in your chair or while driving? Do you round your shoulders while working or driving? Do you experience low back or sciatic pain after sitting?

We'll help you feel and see how your body should be aligned and give you some tips to help keep it that way, along with stretches for when muscles get tight.

Postural Alignment to 
Reduce Daily Aches & Pains

Sat, May 16, 10:30AM

Any Body's Pilates Studio

845-1B Savannah Highway 

(Entrance on Daniel Street)
Call 843.732.3228 for more information or to register

Mat Pilates Aids in Blood Pressure Control

While physical exercise has been used in treating hypertension, aka high blood pressure, few methods have proven beneficial in research settings. Researchers at Universidade Federal de Sao Paolo, in Brazil, wanted to evaluate whether Mat Pilates would offer reductions in blood pressure, as do some other resistance exercises. 

Scissors

In a research study published in International Journal of Cardiology (2015; 179, 262-68), researchers enrolled 44 hypertensive, middle-aged women being treated with medication for blood pressure. They were divided into a training group and a control group. The training group performed 60-minute mat pilates sessions twice a week for 16 weeks. The control group  maintained daily activities without exercise training.

The training group showed statistically significant improvements for the systolic, diastolic and mean blood pressure in all moments evaluated (clinical, 24 hour, awake and asleep). The training group also showed improvements in height, waist and hip circumferences, flexibility, right and left hand strengths. There were no significant changes

Single Leg Kick

in the control group. Researchers concluded that hypertensive women using antihypertensive medications can benefit from mat pilates to reduce clinical and ambulatory blood pressure, supporting the recommendation of mat Pilates as a non-drug treatment for hypertension.

Take a Mat class with Any Body's Pilates and see the difference Pilates, small classes and individualized instruction can make in your workout, your body and your life. 

Any Body's Pilates Offers March Matness!

Come play March Matness with Any Body's Pilates! 

We are offering a promotion for the month of March -- 10 Mat Classes for $125! Clients may purchase the series at any time, but all 10 classes must be completed between March 1-31, 2015 (any remaining sessions will be forfeited April 1). If you already have a regularly priced Mat Series with us, you may pause it to participate in Mat Matness and resume at the end of March. 

At Any Body's Pilates we offer Mat classes focused on personalized instruction. There are NO yoga mats on the floor -- all clients are on raised, leather upholstery Mats.  Our classes are Mon through Sat with a variety of times -- early, late and midday, to fit various schedules. We add classes to the schedule as needed, so if our schedule doesn't fit yours, please tell us what would and we may be able to add more.

 Since we limit our Mat Classes to a maximum of 4 clients, we strongly recommend registering for class in advance to reserve your space. Registration can be made online, via our FREE mobile app ("MindBody Connect"), Email, text or calling the studio (843.732.3228). 

Why Take Mat Class at a Pilates Studio?

Joseph Pilates designed his exercises for the Mat - it is THE original Pilates apparatus. to help WWI veterans and others who had difficulty with the mat exercises, he began developing Pilates apparatus to create resistance using springs and pulleys. While exercises may seem different with Pilates equipment, they are all related, and all relate back to the Mat exercises.

Mat classes are accessible to all -- at home, while traveling, outdoors, at the gym or in a

Pilates studio. Mat exercises are challenging -- clients use their body weight and gravity for resistance and have nothing to hold onto or guide them. One can appear to be doing an exercise correctly, but still be missing the Pilates goal.

It can be difficult to learn Pilates from a DVD or TV show. Watching a screen while doing the exercise almost guarantees your body is out of alignment and it can be difficult to follow along in time. Many don't provide enough modifications. There is no instructor to correct your form, provide a modification just for you, or assist you in understanding the goal of the exercise, which can lead to frustration, unnecessary soreness, or potential injury.

Classes at a gym may be taught by a group fitness instructor who may not have much training in Pilates. Often, these instructors perform the exercises with the class which creates the same difficulties as trying to learn Pilates while watching a DVD. 

In a Pilates studio, you should receive personalized attention in the form of specific verbal and touch cues, form correction, assistance in understanding and achieving a particular skill or exercise, as well as modifications specific to your needs. Once you've mastered the principles and form, taking class at the gym or following a DVD is a great way to reinforce and practice more often, because you'll be able to follow the verbal instructions. 

Try taking a Mat class at a studio and see what a difference it can make to your workout and understanding of the exercises and Pilates principles.

Pilates Can Help with Lower Back Pain

A research study published in Clinical Rehabilitation focused on people with chronic lower back pain and concluded that improvements in pain, function and quality of life were improved in a 90 day period compared to those who did no exercises.

Researchers from Universidade Federal de Sao Paulo in Sao Paolo, conducted a study with 60 patients who suffered from chronic, non-specific lower back pain. The researchers split the patients into an experimental and a control group. The experimental group practiced Pilates twice per week for 50 minutes over a 90 day period. Both groups continued with non steroidal anti-inflammatory drugs. Results showed that Pilates participants improved in pain, function and quality of life and used less pain medication. 

The researchers' conclusion:
"The pilates method can be used by patients with lower back pain (LBP) to improve pain, function and aspects related to quality of life (functional capacity, pain and vitality). Moreover, this method has no harmful effects on such patients."

From Greatist: See How Much the "Perfect" Female Body Has Changed in 100 Years (It's Crazy!)

Maria Hart in a Jan 15, 2015 posting on Greatist, provides an overview (by decade) starting in 1910 of the "perfect" female body. The shifts in "perfection" are huge and unrealistic for most women.

For example, 'The Supermodel' was the "perfect" female body when I was in high school and college and likely one of the reasons that to this day, I feel "short" at 5' 4", although studies show that is average height for most women.  

Scroll to the bottom of her article to see a slideshow of each of the "perfect" figures. And make note of Maria's final sentence:

"The media’s idea of beauty is subjective and changes, but confidence is always in style."

-- Maria Hart, Greatist.com, Jan 15, 2015

MUSC, Medical Research and "Pilates Power"

My good friends, internal medicine doctors at MUSC, forwarded an Email from MUSC's Safety Physician about an article in MUSC's publication "Safely Speaking," entitled Pilates Power:

The article discusses a recent study published on PubMed on the effect Pilates has on older adults and preventing falls. While more research is needed, there does seem to be a correlation between Pilates, improved balance, and reduced falls. 

As a reminder, the benefits of Pilates are: strength, stamina, stretch/flexibility, and stabilization -- this improves balance, but also evens the two sides of the body. Pilates is

all about controlling the body with the mind, while using all the muscles at once, in concert with breathing. Using body weight and spring tension, one can successfully complete a weight-bearing exercise program while seated or lying down (on sofa-height equipment). Individuals with vertigo or other balance issues, obese clients, older adults or anyone who has issues with getting up and down off the floor usually find this much safer and more appealing. 

At Any Body's Pilates, we believe Fitness is for ANY Body! We enjoy working with older adults, and those who have difficulty working out. Our equipment is sofa height (there are NO Yoga Mats on the floor), and we believe in personalized instruction, even in a Mat class environment. For more information, see our web site or contact us. 

Resolutions: Obesity is a Global Issue with $2 Trillion Annual Impact!

A new report from McKinsey Global Institute, entitled "How the world could better fight obesity," names obesity as one of the three most critical global issues -- 

#1: smoking, 

#2: armed violence, war, and terrorism 

#3: Obesity 

Obesity affects 2.1 billion people (two and half times the number of people who are undernourished), has a global impact of $2 billion per year and results in 5% of all deaths worldwide each year. If this trend continues at its current rate, nearly half the world's adult population will be overweight or obese by 2030. 

In our reality TV, celebrity focused culture, we tend to get caught up in how our bodies look, rather than in how well they feel, how well they work, or the underlying health of the components. As we become more accustomed to instant gratification, people search for an instantaneous solution to what is obviously a more serious problem. 

Take a moment to consider how your body feels, how able you are to function daily, and how healthy you are overall -- weight, muscle tone, joints, cardiovascular, aches and pains, blood pressure, cholesterol, diabetes, etc. 

Since we're at the time of year where people start making resolutions, rather than making an unrealistic New Year's resolution to lose XX pounds, why not make a resolution to gain health and wellness in 2015? Make one change each month to improve your health.

Examples: January - give up sugary drinks. February - go for a walk each day. March - eat a healthy breakfast every day. Add one healthy activity per month. Something simple, something do-able, something that will contribute to your overall health. 

For New Year's look for an upcoming blog on how to set yourself up for success by making achievable resolutions.

Antonio Brown of Pittsburgh Steelers Cross-Trains with Pilates

Antonio Brown
WR, Pittsburg Steelers

The Stack (in association with Yahoo Sports) named Antonio Brown, Wide Receiver for the Pittsburgh Steelers, its "NFL Beast of the Week," for an amazing catch in the Steelers' Week 15 NFL Game win against the Atlanta Falcons last Sunday. 

Brown credits his amazing footwork and ball handling skills to cross-training with -- you guessed it -- Pilates. 

Watch the video -- to see Antonio's amazing catch, and watch him do Going Up Side on the High Chair. 

Anyone, even professional athletes, can benefit from Pilates. At Any Body's Pilates, we believe fitness is for ANY body!

Progress

Common questions we hear about Pilates:
 Q1. "Where will I feel it?"
 Q2. "Where will I see a difference?"
 Q3. "How soon will I see a difference?"
 Q4. "Can I lose weight?"

The answers can vary based on individual circumstances, but in general:
 A1. Pilates uses the whole body on every exercise, so clients feel the work everywhere
 A2. Clients see changes in posture, abs, and shoulders...but some also see big changes in legs, arms, and/or glutes
 A3. Some clients feel it immediately, others take longer. I like the Joseph Pilates quote:

"10 Sessions until you FEEL a difference, 

20 Sessions until you SEE a difference, 

30 Sessions until you're on your way to a whole new body..." 

Most clients see results before 20 Sessions -- other people will notice after 20!
 A4. Yes clients can lose weight doing Pilates - see these earlier posts: 
          US Waistlines Growing - Especially Women's
          The Beauty of the Power House Challenge - Weight Loss
          Pilates for Weight Loss - Part 1
          Pilates for Weight Loss - Part 2

Would you rather see photographic evidence of the changes that are possible?

Photos taken from May 1-Oct 2, 2014   These photos were taken May 1 2014, June 10 2014, July 19 2014, October 2 2014. She was not dieting, took 2-3 Pilates Mat Classes per week (shhh...don't tell - she's over 65). Notice how much straighter her spine is, how much more relaxed her shoulders are, and how much more shapely she's become -- in just 5 months! We took her measurements today - since July 1 she's lost over 9 INCHES, including 1 inch off each of her upper arms and 3 inches off her hips!

Join Us! Prevention-Palooza - Sat, Nov 1 8:30A-12:30P at Citadel Holliday Alumni Center

Any Body's Pilates will be exhibiting at the Food a& Fitness Fair and presenting brief Pilates Mat workshops at Prevention-Palooza, hosted by Dragon Boat Charleston. 

Citadel Campus, Holliday Alumni Center 
69 Hagood (across from Citadel Football Stadium)
November 1, 2014 
8:30A-12:30P

Join us for a light breakfast and peruse the Food & Fitness Fair. At 9am Dr. Ann Kulze, renowned author and motivational speaker will deliver her Just Say Whoa to Cancer program. At 11A there will be a series of exercise demonstrations including Pilates on the Patio with Any Body's Pilates!

Bring a yoga mat, come in your work out clothes, bring your friends and enjoy a day of information and inspiration! Click here to buy tickets for $10 (will be $15 at the door).

DBC has been paddling hard since 2003 with the mission of promoting physical and mental wellness among cancer survivors and their community. 

Control the Body with the Mind - Contrology

My first fitness love is group fitness classes. I loved the music, the people, and the fact that I couldn't think about my to-do list or anything else, unless I wanted to bump into other people or look like an idiot. That's how I got hooked on gyms and gym memberships, and it's how I got started as a fitness professional (part-time, while working a career corporate job). One of the most difficult aspects of learning to be a group fitness instructor was learning to give instructions, while doing the workout, and synchronizing with the music, while helping the attendees by giving specific cues. 

Leg Springs - Tower

When I went to a Pilates studio, there was no music. The instructor was not demonstrating the exercises. It seemed strange, and strangely quiet. Soon, I was too busy following instructions to notice. 

Bingo! I was too busy following instructions to notice there was no music. I was too focused on what I was doing to have been able to see (or follow) a demonstration by the instructor. And my mind had been quiet -- I'd only been thinking about each exercise.

That's a large part of the mind-body connection in Pilates. Clients focus on the instructions, how the movement feels in their bodies, and controlling the body with the mind. No distractions. That's why Joseph Pilates called it "Contrology."  Control the body with the mind. 

Rewards

Every time I start to think I'm in the wrong business, my clients remind me how and why I got started, and why I named my business Any Body's Pilates.

We exhibited at the Boomer & Beyond Lifestyle event Saturday. One of my instructors, Hannah, invited that morning's Mat Classes to join us, and three of them did. Kathleen, a retired nurse, acted like we'd put her to work. She grabbed people as they walked by, and even sat this lady down and gave her the full Pilates pitch. She spent at least 10 minutes telling her about the core work, shoulders, alignment, weight loss, strength, healthy feeling...without any help from us.

Gail brought her sister, who was brave enough to try the High Chair. She did well with Pumping, but struggled with Going Up Front. I asked Gail if she'd like to demonstrate how it's done. She was apprehensive, but Saturday she made it look easy. She was beaming as she stepped off.

My theme for September:       L-E-N-G-T-H-E-N. Focusing on it for a month has made a huge difference for most clients and many have found they're working more muscles more deeply, resulting in harder work outs, and a better understanding of how their bodies work. Last week, Jean gave me a new picture for the studio. 

And that's why it's Any Body's Pilates -- because we believe in fitness for ANY body, no matter age, level or experience.

US Waistlines Growing - Especially Women's

According to HealthDay News, a new CDC report published September 17 in Journal of the American Medical Association, found that in 2012 the average US woman's waistline was 38.8 inches (up from an average of 37.6 inches in 1999).  For women, anything above 35 inches (for men, 40 inches) is considered abdominal obesity and an indicator of increased risk factors for heart disease and other issues. Based on that data, 54% of Americans were abdominally obese in 2012, up from 46% in 1999. 

In my opinion, this is more than a weight loss or weight gain issue. In my experience, many clients focus solely on their weight, not their health, then seek a "silver bullet" solution, rather than a healthy one. Health requires awareness, attention and effort. 

Nutrition is the single most important component. One cannot view food as the 'enemy' or to 'blame' for weight gain -- food is fuel for your body and your brain. No one, thin or obese, can survive without food. However, the better the quality of food, the better the quality of the results. Good nutrition requires knowledge, planning, preparation and effort. 

Strength training (which includes more options than weight training) is also helpful, as it builds lean muscle mass. Strength training has the same calorie "burn" - during and after exercise - as cardio training and can be easier on the body, while building muscle and bone density (especially important for women). 

Pilates is a great strength training/calorie burning option. Our clients report significant improvements in their muscle gain, substantial fat/weight loss, improved posture, major strength gains, and better self-esteem. 

If you're interested in more information on nutrition, healthy weight loss, strength training programs, or Pilates, Any Body's Pilates would be happy to help. We have Pilates Instructors as well as Personal Trainers on staff to provide Nutrition Counseling and Exercise Programming. We specialize in working with those who have special needs or difficulty with exercise and our services are available to individuals or small groups. Contact us today for more information. 

Pilates Fitness Tip: Single Leg Kick

Single Leg Kick causes confusion. "What is the point?" "Where should I feel it?" "It hurts my knees..."

Single Leg Kick follows Swan and precedes Double Leg Kick because they are a progression -- one builds on the other. The goal is to maintain hip to knee on the mat at all times, length through the whole spine with quiet upper body, while alternating kicking legs toward the glutes.

Many new clients press their navel to the mat, instead of lifting toward their spine. Instead of creating length in the spine and working the abdominals, this creates extension (arch) in the spine and recruits the muscles in the back (which can cause pain). Just like Swan, clients should lift their navel toward their spine (ceiling) and lengthen their spine to recruit the abdominals.

We instruct clients to kick, then lengthen the leg, but many only kick. Lengthening the leg provides length from the crown of the head through the foot, and helps provide stability when the opposite leg kicks. As in all Pilates exercises, all parts of the body should be engaged and working together during every exercise. If any body part is slack, the exercise will not work as well.

When clients complain of knee pain, it nearly always can be corrected by properly aligning the legs and feet. Knees should be hip socket width or closer together, feet in alignment with the knees. Ideally, legs and feet will be together. The heel should kick toward the glutes with the front of the leg to the knee on the mat, and the knee to the foot in line with the upper leg. Many clients start with the legs wider than hip socket width and when they bend the knees, they turn the knee -- causing the knees to turn in (knock-kneed) or turn out (like frog legs), pulling the leg out of alignment and that can cause pain.

See if you can see these principles at work in this example (thank you Sarah!):

The Beauty of The Power House Challenge: Weight Loss

I often hear, "I know you can't lose weight with Pilates..." and I wonder where people got that idea? I wrote blogs in 2010 about Pilates for Weight Loss based on scientific research (Part 1 and Part 2), but I wanted to brag on the level of success The Power House Challenge has generated for several clients in the last 2 months.

Marylyn had been doing cardio and weights while carefully watching her diet, with no success. After 6 months of Mat class twice per week, she lost nearly 20 pounds while correcting an ankle issue so severe, she was considering surgery. After 1 month of The Power House Challenge, her total weight loss is near 30 pounds and she looks like a different person, as she has slimmed through her waist, thighs and hips. 

Wendy, who lost over 100 pounds last year following gastric bypass surgery, started taking Pilates once per week last Fall, then upped it to two times per week in 2014. In April, she started the Power House Challenge, taking Mat class 3 times per week -- and over Mother's Day Weekend texted: "Sending you a thank you text. I had to buy size 8 pants today because the 10s were too big."

Jean had been coming once per week for a Semi-Private, improving her flexibility and strength, but in April, bumped her schedule to three times a week. Due to her work and travel schedule, she completed her 3 classes in a 24 hour period more than once. She had to buy smaller pants last weekend and is very happy that her midsection is suddenly noticeably flatter and smaller. 

Sarah had a goal of losing 30 pounds. She was dieting and doing Pilates once per week. In April, she jumped Pilates to three times per week. About a month ago, she arrived grumpy and unhappy that she was not losing weight. After talking a few minutes, I suggested she track her calories, as I didn't think she was eating ENOUGH (most women starve themselves when dieting -- the body protects itself and stores fat, eating muscle to survive -- the exact opposite of the dieter's goal). Sarah started tracking her calories, eating more, and a month later, she's lost over 10 pounds. I received this text from her last week: "Size 6 shorts. Thank you." 

That is the beauty of doing Pilates three times per week. Clients reinforce the fundamentals in their daily life which results in bigger breakthroughs on an accelerated schedule. 

At Any Body's Pilates, we want our clients to be successful, so we offer The Power House Challenge -- 10 Mat Classes in 30 Days for $100! Classes are limited to 4 clients for personalized attention, the instructors teach (instead of turning their backs and doing the exercises), we use raised leather upholstery mats (sofa height -- no Yoga mats on the floor), and we educate clients on the principles, so clients can apply the principles in their daily life for even greater gains.

PS. if you'd like to track your calories (for FREE!), try LoseIt! or MyPlate (both have phone app versions). They offer the opportunity to track calories and exercise in relation to your current height/weight and weight loss goals. Make sure you're eating enough!!