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!!

Pilates Helps Kathleen Turner Battle Rheumatoid Arthritis

I had planned to write another article about Pilates and weight loss, but saw this article in The Daily Mail where Kathleen Turner said Pilates saved her life... 

Many celebrities famously attend Pilates classes. Numerous sports stars have turned to Pilates for cross-training benefits. But you don't see much media coverage of Pilates studios where celebrities are battling a debilitating disease. Ms Turner was told she would be confined to a wheelchair, but is currently appearing in a play in London!

Pilates Fitness Tip: Rolling Like a Ball

Because the ultimate goal in Pilates is control, less can be more. One client said, "Looks like a little, feels like a lot." Most clients are surprised that smaller movements produce greater results. 

For a few, Pilates rolling exercises are simple and easy. For most, they are challenging and require a great deal of concentration, coordination and practice, in order to master. 

One of my new clients provided an excellent example of control while rolling, demonstrating all the principles, and yet, maintaining absolute control. 

Set Up: Gaze toward the navel, round back, heels together, elbows wide, shoulder blades in the back pockets
Action: Curl the tailbone under to initiate the roll, continue engaging the powerhouse, bring heels toward glutes if it is difficult to roll up (without swinging legs to create momentum) 

Watch Susan roll:

Yes, the speed of the video is the speed of Susan's roll -- she is able to control the roll one vertebra at a time. Think that might have been luck? She is able to maintain the same level of control while rolling in a more difficult position where she's not able to generate resistance with her arms and legs. Watch the variation:

Maintaining a rounded spine (C-curve) by deeply engaging the powerhouse and maintaining that engagement during the roll, maintaining the gaze to the navel, curling the tailbone slightly (instead of throwing the body or head back) to initiate the roll, and when in difficulty, keeping the heels toward the glutes (instead of changing the distance between shoulders and knees or swinging the legs) allows her to roll with full control. 

Any Body's Pilates challenges you to develop that level of control in your rolling exercises! 

Special thanks to Susan Spavale for the demonstrations -- both were done after completing a full Mat class. 

Take the Power House Challenge!

What is the Any Body's Pilates Power House Challenge? 

Complete 10 Mat Classes in 30 Days for just $125!* 

Roll Up with Magic Circle

By taking 10 Classes in 30 days, clients maximize results and speed their progress in learning Pilates fundamentals and reinforcing the movements. 

"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

Spine Stretch Forward

Mat Classes at Any Body's Pilates are limited to 4 clients for personalized attention. Instructors do not demonstrate, instead they work directly with clients to assist them in learning the exercises and getting the most from their workout. All clients utilize raised (sofa height), leather upholstery Mats (NO Yoga Mats on the floor). Due to the small class size, personalized instructor attention and professional, raised equipment, Mat Class becomes more accessible to clients with physical challenges. At Any Body's Pilates, we believe in fitness for ANY body!

We've added more classes to our schedule and will be happy to continue adding to accommodate client needs. Clients can register and pay for Classes online or via the mobile app (Android or iPhone) "MindBody Connect" or by Emailing or calling the studio at 843.641.0185. 

Take the Power House Challenge!!

* That's a $50 discount on our regular Mat Series price. Clients who don't finish 10 classes in 30 days will have the option to pay $50 to activate the remaining Classes. Call the Studio for Program details or questions

Which Is Better: Mat or Equipment?

Which is better? Joseph Pilates designed both, so neither is better, they are complementary -- and Mat is one of the Pilates apparatus. The next question is usually, "Equipment is more difficult, right?" Not necessarily...

Hanging Pull-Ups (Cadillac)
Plank position

Joseph Pilates designed his exercises for the Mat. In working with clients, he used his body to create resistance to help them learn exercises and gain strength. He then designed equipment using springs, pulleys, barrels, to create resistance. All exercises are related, and all exercises relate back to the original Mat exercises. While it may seem like the equipment exercises are more difficult, the spring tension and moving parts provide resistance and assistance that benefit clients.

Why use Pilates equipment? It can help clients gain strength and understanding of certain exercises, by using the spring tension as resistance. It is more obvious to clients when they are doing an exercise incorrectly or not using proper 
technique. For those clients who are easily bored with workouts, it can provide sufficient variation to keep them engaged while they are mastering the principles. 

Push-Ups (Mat)
Plank Position

Then why bother with Mat? Mat uses clients' body weight and gravity -- there is nothing to hold onto, nothing to guide -- so strength, balance, proper form and technique are essential. It is simpler, as all the exercises can be done at home, while travelling, and outdoors. 

Oftentimes, the choice comes down to budget, scheduling, opportunity, and personal likes/dislikes. Mat is the essential Pilates apparatus, Mat exercises are the goal, and Pilates equipment can be a means of arriving there more successfully for some clients. 

Why Are There are "Flavors" of Pilates?

Joseph Pilates Teaching

Joseph Pilates called his exercise "Contrology." After Joseph and Clara Pilates' deaths, the Method became known as "Pilates," but there were disagreements among those teaching/marketing it. In an unsuccessful law suit (U.S. District Court – Southern District of NY, Opinion 96 civ. 43 (MGC) October 2000) bid to trademark Pilates, a U.S. federal court ruled the term “Pilates” generic and free for unrestricted use. Now, you can call anything you like "Pilates" -- which is how "Piyo," "Yogilates," "Piloxing," "Aqualates" and the like got started. As a result, there are many brands or flavors of Pilates.

Anyone can start a Pilates Instructor training program. Anyone can teach a class and call it Pilates...so what's the difference? Many programs claim to have "evolved" beyond Joseph Pilates. Equipment has been "improved" with additional features and functions. 

Joseph Pilates with a Client

If you're looking for a studio/instructor who teaches closely to the original, look for a "Classical" studio. Ask the instructor about his/her training and for his/her lineage -- how close his/her instructor is to Joseph Pilates and "The Elders" -- the teachers that he and Clara Pilates personally trained. The closer they are, similar to genealogy, the closer their teaching methods should be.

No matter whether you choose Classical or a more modern approach, be sure your instructor is well-qualified and the studio is reputable. It's a relationship -- you should feel safe, supported, and be able to communicate openly with your instructor. If not, keep looking. 

Training Tip: Head Up with Gaze to Navel

Many newcomers to Pilates complain their neck "hurts." The question is, does it hurt, or is it just sore, as many other muscles that have not been used or stretched become sore? 

CAUTION: If it is shooting pain or pain like fire -- lower your head and tell your instructor immediately! Do not attempt to "work through" acute pain -- your instructor should provide a modification for you. 

However, if the "hurt" is not acute, it is probably muscle pain and part of the strengthening process. For many people, lifting their head with their gaze to the navel stretches the muscles in the back of the neck in a way those muscles have not been stretched in a long time, while challenging their abdominal muscles to hold up the head. Straining to do so, the client may clench the muscles around his/her neck, jaw and chin, causing fatigue and slight muscle pain. Relaxing the mouth, neck and chin will help, as will lifting the head to the correct position, then lowering for a brief rest. 

Hundred on the Reformer

When one considers how many bones are in the skull, how much brain and other matter are within the skull, how heavy the head is and how slight the neck is in comparison -- the physics makes sense. Many beginners lift their head so the gaze is to the ceiling, but that puts all the weight of the skull on the neck. By lifting the head so the gaze is to the navel, the skull is lifted over the shoulders and chest, so the abdominals are supporting the weight of the skull. In order to do correctly, a client must have strength in the abdominals and flexibility in the neck and shoulder muscles. 

Developing strength and flexibility may take practice and time. Clients should endeavor to hold their heads up in the correct position for as long as possible, lowering for a brief rest, then raising again. Not raising to the correct position may cause more pain and less positive results than lifting to the correct position, resting and resuming. 

Do You Know - What Is Pilates?

Most people have heard, read about, or talked about Pilates, but many have no idea what it is. A unique system of exercise created by Joseph Pilates, he called his exercise "Contrology," and opened a studio in New York City with his wife, Clara, in 1926. 

Joseph Pilates - Age 59

After his death in 1967, the technique became known as “The Pilates Method.” A court decision in the 1980s determined no one can own the trademark or copyright to "Pilates." That resulted in a free-for-all in which anything can be called "Pilates" and hence, we now have Aquilates, Boxilates, Pi-yo, Yogilates, etc.

Traditional, aka Classical, Pilates focuses on improving flexibility, strength, and balance for the whole body…without building bulk. Pilates has been embraced by dancers, athletes, celebrities and the general public for its unique approach, accessibility, and comprehensive, but dramatic, results.

Pilates utilizes continuous movement (with minimum repetitions), using the whole body for each exercise. Similar to personal training, Pilates traditionally has an instructor who provides instruction, correction and encouragement, but does not perform the exercises with clients. The mind-body component of Pilates involves client(s) listening to instructions and adapting his/her body in response, requiring a great deal of concentration and coordination.

Joseph Pilates teaching in his NY studio

During his career, Mr. Pilates published books with photos and recorded film of his exercises, but there was no manual or formal teaching program. The instructors with whom he worked directly are known as "Elders." Most Classical instructors can trace their teaching lineage to an Elder and the fewer the hops, the more traditional the teaching style.

Any Body's Pilates is a Classical Pilates studio and our lineage traces 1 hop to Elder Romana Kryzanowska, who studied directly with Mr. Pilates. Search YouTube for videos of Mr. Pilates performing his exercises and stop by to see us if you'd like to learn more.