Pilates and Sitting-Rising Life Expectancy Test

A study published in Dec 2012 recently made headlines because it's a simple screening test that has proved remarkably predictive of mortality. A study of more than 2000 middle-aged and older men and women, performed in Brazil by Dr Claudio Gil Araújo and colleagues at the Clinimex -- Exercise Medicine Clinic in Rio de Janeiro, was reported December 13, 2012 in the European Journal of Cardiovascular Prevention.The test was a simple assessment of the subjects' ability to sit and then rise unaided from the floor. Before starting the test, subjects were told: "Without worrying about the speed of movement, try to sit and then to rise from the floor, using the minimum support that you believe is needed."Each of the two basic movements were assessed and scored out of 5, with one point being subtracted from 5 for each support used (hand or knee, for example). A film of the sitting-rising test can be seen here, or an English-version here.

Offering an explanation for the close correlation between the test scores and survival, Dr Araújo said: "It is well known that aerobic fitness is strongly related to survival, but our study also shows that maintaining high levels of body flexibility, muscle strength, power-to-body weight ratio and co-ordination are not only good for performing daily activities but have a favourable influence on life expectancy."    

In Classical Pilates, we teach clients to sit on the Reformer without any support, and it is surprising how many people who cannot move to a seated position without using their hands for support. As they progress in Mat exercises, we teach clients to start class standing and move to a seated position (without support), and to end class by moving from seated to standing (without support). For many clients, this presents major challenges that require practice to acquire the necessary strength, confidence, and body alignment. Joseph Pilates famously said, "The body is as old as the spine is young," summarizing Dr Araújo's conclusion that flexibility, strength and coordination are important to long-term health and life expectancy. 

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."

Happy New Year's Resolutions!

Most people make resolutions, most fail by the end of the year. Some set unrealistic goals, some focus on the negative, some use improper measurements (or don't measure progress correctly), some try to do too much too fast -- and the result is discouragement and eventually abandoning the goal.

If your goal is focused on health and wellness, any progress is positive, so how you set and measure the goals really is key.

Here are a few tips for making achievable resolutions:

• Make realistic goals
• Focus on the positive
• Make small changes progressively (not all at once)
• Measure (and reward) your progress
• Don't be discouraged by setbacks 

Make sure the goal and the measurement accurately reflect what you're trying to achieve as your higher level goal. 

If you'd like help in setting realistic and achievable goals, developing a plan to achieve them, coaching and support, assistance with establishing proper measurements and measuring them over time, Any Body's Pilates can help. We offer Health Coaching, Personal Training, Health/Wellness Education Workshops, in addition to Pilates. 

Happy New Year and good luck with your 2015 Resolutions!

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. 

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. 

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

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.