Giver’s Gain – How generosity creates a lasting foundation for our teaching By Chantill Lopez

“You’re blowing my mind right now,” is not what you would expect to hear from someone attending an in-service on how to give an introductory session. We had gone over the format, variations and suggestions, and reviewed the relevant paperwork, but the student teachers wanted to know how they were going to navigate real-life scenarios. What were they to do when faced with integrating and retaining a client? What did it mean to be the expert? And what did generosity have to do with making a recommendation? What was the outcome they were looking for? They hadn’t thought much beyond the ins and outs of teaching the exercises, of being the technician, and naturally so.

We don’t talk much about the elements of creating relationships, building trust or holding to a larger vision – especially at the offset. There’s too much else to do and to learn. We shield our new teachers from overly complex relationship skills and tools because we don’t want them to be overwhelmed. To their detriment we assume that these things are inherent or out of our scope of practice. But nothing could be more within our scope. We are in the business of building relationships and lasting ones are made on a foundation of giving.

The Why, What For and For Whom – Clarity of Purpose

Why do you teach? Why do you ask someone to do Pilates? Is it for you or for them or because you need to pay the rent? Maybe it’s all of these – sometimes it is, but what lies beneath?

Teaching, as lasting and meaningful work, is primarily an act of service. When we are truly invested in what’s best for our students, our teachers and all of those involved in making our work possible then teaching is a vehicle not only for generosity but for contributing to the bigger picture. Teaching as service puts us immediately in a generous state of mind. We own a studio not just because it serves our ego or is an expression of our entrepreneurial urges, but because our work is truly about making someone’s life better.

“Never stop inspiring others and contributing to the world,” writes Michael Carroll, in his book The Mindful Leader. As one of the 30 reminders for creating truly meaningful work and leadership, Carroll speaks directly to our underlying purpose. If we are committed to contributing and inspiring we are guided by what’s best for the whole not just ourselves.

In the goings on of our daily routine we are faced with any number of opportunities to be thoughtful and adhere to our greater commitment. In the Pilates studio we make endless decisions about what exercises to use, what kind of program to recommend, what teacher to recommend, what we’ll charge, what our policies will be and other logistics that either line up with that objective or not.

Where do you stand? The good news is it’s pretty easy to tell. When we are blindly motivated by what will be best for us we feel bad – sometimes sooner than later – but it comes around in the end. We loose clients, we can’t keep teachers, our profits drop and worse we end up hating or feeling indifferent about what we do. If we are on track, at the very least we show up excited to offer our teaching. Inevitably this leads to a staff that feels supported and inspired, clients that can’t wait to come in and growing profits.

Generosity at work:

- You’ve just completed an introductory session and you see that the client would be best served coming in two times a week for 10 sessions, but you will be out of town for 2 weeks in the middle. You know they need consistency because staying motivated has been a challenge in the past. Instead of trying to make it work you help them set up their next appointment with a fellow teacher. (You’ve taken into consideration that the beginning is the most crucial and what you ultimately are driving people toward is being excited about Pilates and making a significant change in their lives.)

- You’ve just completed 10 sessions with a new client and they are progressing well. You know that finances are a concern, but you’ve also just lost a client and could really use to keep these private sessions. It wouldn’t be a detriment for them to do 10 more sessions, but you see they are excited to gain more strength and classes would allow them to come twice a week. You schedule them into a class that works for their schedule (with another teacher) and let them know you’ll check in with them in 2-3 weeks to see how they are progressing. (You, and your studio, are most committed to students practicing for the long run, not just as long as it benefits you.)

- You have a relatively new client who is consistently asking you to rearrange your sessions and come in on your days off. You have been flexible so far because you are building your practice and because you want them to stay. When they come in they are late. They are constantly comparing you to other teachers and questioning your decisions. You leave every session feeling bad. Other students and teachers notice the negativity this client contributes. You either recommend that the student try a different teacher who might better suit their schedule and needs or refer them to the studio down the street. (Generosity toward yourself should not be under-emphasized as a key aspect of your contribution! When you respect your own needs and boundaries those whom you lead will be inspired to do the same.)

Reflections:

1. Do you refer clients easily and readily to other teachers or other studios?

2. Are you willing to turn a student away if you see they need something other than Pilates? Or if you know you will not be able to serve them well (think conflict of character etc.)

3. Do you create goals and programs for your students that are truly what they need even if it takes them away from you directly?

4. If you’re a teacher in someone else’s studio or an employee are you willing to participate, support and contribute even when it’s not easy?

a. If not, why?

b. What motivates this decision?

*If you are not, perhaps this is the moment you look at the lack of generosity in the studio or employer. Are your underlying commitments being reinforced by where you’ve decided to teach?

5. Is service a part of your business model (this pertains to studio owners and individuals? Do you contribute your time or efforts to support a charity or cause?

Make a list of areas that you feel are in need of improvement. Begin to look at where you are not being generous and explore why. For instance, maybe finances are tight and you feel like you need to keep every student that walks in the door regardless of if they are the biggest jerk you’ve ever met. Perhaps you will do anything to get a student to sign up because you really need to make your rent this month. Start to peel back the layers and see what you’re afraid of. What’s the worst that could happen if you begin to respond rather than react and make decisions based on inspiring others and generosity? When you have clarity of purpose even your introductory sessions become a pivotal part of the larger, grander picture of generosity.

"If you hold your hand closed, nothing good can come in. The open hand is blessed, for it gives in abundance, even as it receives." Biddy Mason

Chantill Lopez has been writing and teaching since 1994. She has written for several weekly papers and magazines both fiction and non-fiction and is excited to merge her love of teaching Pilates with her love for the written word. Chantill is co-owner of Pilates Collective in Sebastopol, California and a Balanced Body faculty member. Chantill welcomes comments, questions and feedback.

Pilates Collective
Skillful Teaching

Pilates and Pregnancy by Alexis Bonari

Pilates and Pregnancy

Pilates is a great way for many women to keep in shape by staying toned and flexible. However, with all the changes of pregnancy, some pregnant women may wonder if it's a safe exercise, given their special needs. Many pilates instructors and fitness experts agree that not only is pilates safe to practice during pregnancy, but it is actually one of the best exercises for pregnant women because it is low impact and adaptable.

Some Benefits

Exercise throughout pregnancy has many benefits, which are good for both the mother and the developing baby. Many studies show that women who exercised during pregnancy gave birth to children who were more likely to be leaner and suffer fewer health problems throughout their childhood.

Here are some of the benefits of practicing pilates during pregnancy:

Increases energy
Improves muscle tone and strength, which will make labor easier and speed recovery
Improves balance and align posture
Strengthens pelvic floor
Decreases back pain
Helps regulate hormones, especially stress hormones
Stabilizes mood

Each woman will respond in different ways, but in general, practicing pilates will help improve overall well-being and fitness so that you can expect to have an easier delivery and a faster recovery after childbirth.

Modified Plan

Because of the changes that take place during pregnancy, a pilates practice will need to include some modifications to prevent the risk of injury.
Exercises that involve laying on the stomach or flat on the back should be avoided near the end of the first trimester and after. Laying on the stomach will put too much pressure on the increasing abdomen, and laying on the back can risk cutting off blood flow to the baby and the placenta. Exercises should be done seated, standing, on your knees, or lying on your side.

Avoid any jerky movements. Your body is changing and ligaments and tendons are moving, so any intense or sudden movements can cause injury or pain.

Do not do deep stretches. In pregnancy, a hormone called relaxin is released which allows for muscles, tendons, and ligaments to move and grow. Therefore, it may be more difficult to assess how far your body can safely stretch as it will be able to stretch farther than it normally could. You risk overstretching or pulling a muscle.
In general, if you feel any pain, nausea, dizziness, blurred vision, or headache, you should stop what you're doing and rest.

Suggested Exercises

Though you should adopt a program that suits your individual needs, the following are exercises that are safe to try during pregnancy:

The Saw. Sit on the floor with your legs in front of you spread slightly apart. Hold your arms out at your sides, parallel to the floor. Twist to the right and put your left hand on your right foot. Exhale as you stretch through your chest and inhale and you sit up, pulling your abs in. Repeat on the left side.

Spine Stretch. Sit on the floor with your legs in front of you spread slightly apart. Exhale, drawing in your abs and contracting your pelvic floor, then inhale and reach forward, extending the spine. Repeat.

Side Kick. Lie on your side with your head resting on your arm. Keeping your abs tight, exhale and move your top leg forward until your knee and foot are in line with your hip. Repeat and switch sides.

Hip and Thigh Opener. Lie on your side with your head resting on your arm. Keep both legs bent in front of you. Keeping your abs tight, exhale and lift the top leg as high as you can. Focus on your core and keep your hips steady. Repeat.

Finally, before you begin any exercise program during pregnancy, you should consult your doctor to make sure the program is safe for your specific circumstances. Be sure to visit a pilates instructor who has experience with pregnant women.

Bio: Alexis Bonari is a freelance writer and researcher for College Scholarships, where recently she’s been researching leukemia scholarships. Whenever she gets some free time, she enjoys watching a funny movie or curling up with a good book.

Know Your Pilates Studio by Eric Stevenson

While choosing a Pilates trainer is an important task, choosing the right studio is also critical. The best studios or gyms are clean and well-maintained, but it pays to be aware of some of the potential dangers that shared exercise facilities might pose.

Asbestos

By the nature of their construction, gyms and Pilates studios may be difficult to heat. Large, open rooms and high ceilings allow heat to dissipate easily, so large or sophisticated HVAC (Heating, Ventilating, and Air Conditioning) systems and heavy insulation may be required to regulate the temperature. If the building was constructed prior to the 1980s, the ducts, pipe coverings, insulation, even the walls and floor might contain asbestos, a thread-like mineral once widely used for its heat-resistant properties.

As long as these building materials are intact, they do not pose a hazard, but if they become broken and damaged, they can release asbestos fibers into the air. Once these fibers are inhaled, they can cause serious health problems including a rare and fatal form of cancer called mesothelioma. Unfortunately, symptoms of mesothelioma are often confused with those of less threatening conditions until the cancer has advanced into its final stages, making it difficult to treat.

MRSA

Skin infections can be another hazard of Pilates studios. Staphylococcus bacteria thrive in warm, wet places on the body such as the buttocks, armpits, groin, and neck, but can also survive on the dry surfaces of Pilates mats and other equipment. Many strains of this type of bacteria are relatively harmless, though some may cause serious problems if the infection gets into the bloodstream. The gravest threat is posed by Methicillin-resistant Staphylococcus aureus (MRSA), which can be deadly if it enters the blood through any small break in the skin. As its name implies, this bacterium is so deadly because it is resistant to all but a very few types of antibiotics and may even develop resistance to these if they are overused.

Staying Healthy

While mesothelioma life expectancy is very low and MRSA infections cause more deaths than any other infectious disease tracked by the CDC, there are simple precautions that can greatly lessen your risk for these diseases. Look around to make sure your studio’s walls, floors, and ventilation systems are in good condition. If the building is being renovated, ask whether the construction materials have been tested for asbestos. If you are still concerned, consider trying another studio or doing whatever exercises you can at home until the renovations are complete.

Even if you take a mat-only class, you will likely need to use some of the studio’s own equipment. The CDC recommends thoroughly cleaning shared exercise equipment both before and after using it. Many studios will provide disinfectant sprays or wipes for this purpose. If your studio does not, ask the staff or bring your own wipes. Alcohol is an effective sanitizer, even against MRSA, and the use of alcohol-based hand sanitizers will not contribute to the drug-resistance of the bacteria. Be sure to cover all cuts or skin abrasions when working out and clean them well when you are finished. Any redness, swelling, or tenderness of the skin, especially around a pre-existing wound, should be examined by a doctor.
These risks should not distract you from your usual Pilates workout, but a few simple precautions can prevent some serious health problems later on.

Osteoporosis and Exercise by Michelle Aultman

Give me five minutes and I'll show you some training suggestions to prevent osteoporosis

About ten million Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease without symptoms, osteoporosis affects about 20 percent of men and 80 % of women. Given that the bones gradually become weaker, they may break in a minor fall or, if left untreated, even from simple things like a sneeze. The commonest fracture sites can be hip, wrist and spine, although any bone in your body could be affected. A diagnosis of osteopenia or osteoporosis may be scary, leading a number of people to stop exercise because of fear it will cause fractures. The reality is that people with low bone mass should make sure to exercise often. Being active is shown to not only aid the prevention of osteoporosis, but slow bone loss once it's already begun. Before beginning a workout program, you should talk to your doctor for guidelines, as level of bone loss determines what type of exercise is best. Physicians can assess bone mineral density and fracture risk by scanning your body using a special type of X-ray machine. In conjunction with exercise, treatment may include dietary modifications and/or estrogen replacement therapy. The more knowledge you get concerning this condition, the more you can do to help prevent its onset.

To create strength and bone mass, both weight-bearing and strength training work outs are ideal. Weight-bearing work outs are the ones that require the bones to fully support your weight against gravity. Examples are walking, jogging, stair climbing, dancing or using an elliptical exercise machine. Non-weight bearing exercises include biking, swimming, water aerobics and rowing. Weight-bearing activities including walking as little as 3 times per week may benefit the bones. Strength training places mechanical force (stress) on our bodies, which increases bone density. Start by lifting light weights, moving in a slow and controlled manner, increasing resistance as you become stronger.

It is recommended that individuals with osteoporosis avoid the following kinds of activity:

* Step aerobics and high-impact activities for example running, jumping, tennis.
* Activities that involve rounding, bending and twisting of the spine.
* Moving the legs sideways or across the body, particularly when performed against resistance.
* Rowing machines, trampolines.
* Every movement that involves pulling on the head and neck.

Exercise Tips:

* Even if you don't have osteoporosis, you should check with your health care provider just before you start an exercise program.
* Be sure you warm-up before beginning and cool down at the end of each exercise session.
* To get the best benefit to your bone health, combine a number of different weight-bearing exercises.
* When you build strength, increase resistance, or weights, as an alternative to repetitions.
* Make sure to drink a lot of water whenever exercising.
* Vary the types of exercise that you do weekly.
* Combine weight bearing and resistance exercise with aerobic exercises to help you improve your overall health.
* Bring your friend along to help you keep going or in addition to this, bring your family and encourage them to be healthy.
* Add more work out to your day; take the stairs vs. the elevator, park further way, and walk to your co-worker's office rather than emailing.

Put LIVE into action!

L - Load or weight-bearing exercises make a difference to your bones
I - Intensity builds stronger bones.
V - Vary the types of exercise as well as your routine to keep interested.
E - Enjoy your exercises. Make exercise fun so you will continue into the future!

Certain factors raise the probability of developing osteoporosis. While a few of these risk factors are controllable, others won't be. Risk factors that may be controlled are: Sedentary lifestyle, excess intake of protein, sodium, caffeine and/or alcohol, smoking, calcium and Vitamin D deficiencies and taking certain medicines. Body size (small frame), gender, family history and ethnicity are risk factors that can't be controlled. Women can lose nearly 20 percent of their bone mass in the five to seven years after menopause, which makes them more vulnerable to osteoporosis. It is never too soon to start thinking about bone mineral density. About 85-90 percent of adult bone mass is acquired by age 18 in girls and 20 in boys.

Nutrition and Exercise for Healthy Bones in childhood and Adolescence

Much of the reserve of healthy bone is built in youth and before the age of 30. Women might be more susceptible to an inadequate foundation process at this time than men. Sufficient calcium intake,a balanced diet with a lot of vegetables and fruits and load-bearing exercise are the tips for solid bone growth when you're young. Then, with continued exercise into old age - and this benefits men too -- bone density decline could be kept to a minimum. Although women will be the main focus of data about osteoporosis and low bone density (osteopenia), some men are also seriously afflicted by this problem. In case you do all the right things while becoming an adult and into adulthood, your inherited characteristics - your genes - can present you with bones that are susceptible to osteoporosis. This is even greater reason to maximize your lifestyle to prevent poor bone health.

About the Author - Michelle Aultman writes for the elliptical workout blog, her personal hobby blog dedicated to suggestions to prevent osteoporosis through workout at home.

Author's note: The info provided on this document are designed to support, not replace, the relationship that exists between a patient/site visitor and his/her physician. Michelle Aultman has no business intent and does not accept direct source of advertising coming from health or pharmaceutical companies, doctors or clinics and websites. All content provided by her is based on her editorial view and it's not driven by an advertising and marketing purpose.

Get Toned Arms for the Perfect Dress By Kloey Hanson

New brides often find it challenging to balance the wedding planning with finding the time to take care of their bodies. After all, this is THE most important day of your life and all the eyes are going to be on you. So, between invitations and flower arrangements for the big day, the last thing you may want to do at the end of a stressful day is workout. But, who says working out has to be hard and tiring? The right Pilates workout allows you to tone up your trouble spots without wearing you out. Here are five moves that we suggest you do to tone your arms up for that perfect dress!
 
1. Water Drop
Seated on the edge of a sturdy chair, keep your back in a straight line and constrict your abdominals. Using your water bottle or canned food as weight, lift your arms over your head while holding the weight with both hands. Lower the weight behind your head by bending your elbows until you feel a strong resistance or the weight touches your back. Slowly lift the weight back above your head, keeping your abs tight and your back straight. Repeat.
 
2. Easy Arm Extensions
Grasp a weight in each hand while keeping your abs tight and your knees slightly bent. With back straight, lower your upper body by hinging your hips forward to about a 45 degree angle from your lower body. Extend your arms back as though you are handing your weights to someone behind you, all without moving your upper arms. Slowly curl your arms back into the starting position and pause before repeating.
 
3. Twisted Raise
Stand again with your feet hip-width apart, while slightly bending your knees and holding your weights in the palms of each hand. Let your arms hang naturally by your sides with your palms facing the side of your thigh. Keeping your shoulders down, lift your arms straight out from your sides, keeping them in one vertical plane with the rest of your body. Rotate your arms, turning your palms toward the ceiling. Hold for 5 seconds before rolling your palms back toward the floor.
 
4. Triceps Dips
Seated on the edge of a chair, place your hands behind your hips, using your palms to support your body weight. Angle your elbows outward before lowering your hips slowly toward the floor. Keeping your body angled slightly forward, straighten your elbows, but stop the motion before they are completely straightened (do not lock your elbows).
 
5. Slow Row
Sitting on your towel or yoga mat with your legs straight, wrap a T-shirt or towel behind the soles of your feet. Grasping one end of the shirt or towel in each of your hands, push your shoulders and elbows back so that your elbows are behind you. This motion should provide enough resistance to give the shirt or towel a firm stretch. Slowly return to your starting position and pause for a few seconds between repetitions.

Kloey is the owner of Hot Body Pilates, a nationally acclaimed Pilates studio in the heart of the Gaslamp.  Learn more:  www.hotbodypilates.com

A First Time Experience

Today's blog post is courtesy of Rachel Hunter about her first experience in a Pilates Class.

If I spend one more day on an elliptical or treadmill I will scream so loud I’ll break the mirrors in the classrooms, I remember thinking when I arrived at the gym that day.  Hmmm… speaking of classrooms... maybe I should try one of the classes.  I walked to the main desk and consulted the list of scheduled classes for the day.   Pilates was scheduled to start in 15 minutes.  Perfect!
 
Pilates… pilates what do I know about pilates? I racked my brain for any background knowledge I had acquired regarding it.  Sort of like yoga, but not really; strengthens the core; popular with dancers; and involves the use of a ball… or I am I confusing that with something else? With that much knowledge and forethought I embarked on my first pilates class!
 
The teacher arrived, turned on some soft yet somehow upbeat music, and we were on our way.   After a quick warm-up, we started working the arms.  First observation- exercises are done slowly.  Plenty of time to feel the burn!
 
After a series of exercises targeting muscles I didn’t even know existed in my arms, we moved into strengthening the abdominals.  Second observation: the exercises burn, but cheating results in an exhausted neck! Especially when doing exercises such as “the hundred.” For that reason, it’s better just to work at an individual level. 
 
For the last portion of class, we worked on our lower body.  When we put our feet on top of the ball (I was right, there is a ball involved!) and moved it towards and away from our gluts, I could practically hear my hamstrings scream for mercy.  Then, just as I started to feel like I was understanding what pilates is all about, the class was over.
 
Third observations: After class I noticed that although my body felt like it received a thorough workout, I was not tired! I fact, I felt rather energized.  Fourth observation: I felt like I learned a great deal from the class, however,  I imagine I’ll get more attention and help with form from a small class.  For that reason, I’ll research pilates studios in the area.  Or at least, I’ll try to research a studio if I can ever move my arms again! (They’re tired already!)

For more info on Rachel please visit her at the right writings and name to know.

Jennifer Kries: The Master Trainer Series

After I graduated from my first teacher training certification course, I felt that I had a great understanding of the work in my body and had clocked literally hundreds of hours working with a wide variety of people with different body types, and needs, everything from rehabilitative requirements to strength-training and pre and post-natal conditioning, so I had confidence in my ability to provide clients with the appropriate exercises that suited them; however, as difficult as this is to admit, what I didn’t know how to do was communicate the work concisely and confidently--how to choose exactly the right words with which to literally transmit what I knew to the client and also, how to physically interact with the client--the specific hands-on techniques to use in each and every scenario! And I knew that I was not alone in this feeling. Since those early days, shortly after completing this first “watershed” teaching course, I was on a path to cultivate greater skill and deepen my understanding of my craft. Along the way, I learned a great deal, too much to do justice to in this short story. Not only did I gain the hands-on and verbal experience that I felt I had been missing in my practice, but I honed my techniques and expounded upon the best of what I learned from others-- I forged a new way, one that literally combined the best elements from the teachings I had been exposed to, and I brought them all together in a powerful, simple approach, one that I have been passing on to others for years. This is a perfect segue to my next thought: that truly the most important lesson that I already held in my heart, but was reminded of along the way, was the value of collaboration, of being open to sharing and co-creation, of being a “forever student.” We can all learn something from others, as experienced as we may be, there is always room for growth and expansion, and for sharing our gifts.

And it was in this spirit that I decided to share my hard-won gifts with the world of Pilates devotees and make my own contribution to upholding Joseph Pilates’ standard of excellence and purity. Some of the fruits of my years of labor are now showcased in a forum for others to benefit from and then continue the expansion of greater mind-body-spirit consciousness by then sharing it with others! The Pilates Method Master Trainer Series was born! Alongside my excitement and enthusiasm, were the thoughts about the responsibility towards the public-- to stress that this series was not a replacement for real-life training and that instead, it should be used as a guide and supplement to what I said earlier-- real dedication and hours in the field. It took me a while to decide whether this series was something I should share in this way-- an entire teacher training course, typically a $5,000 value for the accessible price of $399, not to mention the "moral" argument I had with myself-- hoping that people would use it as an essential addition to formal training and not use it as a substitute. In this account, I felt compelled to be utterly open and honest about the conflict I experienced with the decision to release the series and why ultimately, the idea that it would be helping to shape generations of teachers ---won. I knew that it was imperative to share this with others in the community to improve the quality of teaching that would be made available to the public, and hoped that the comprehensive nature of the series’ content would inspire integrity in each and every person who purchased it and viewed it.

Communicating the essence of Pilates work has always been a particular source of gratification for me, and after traveling to distant parts of the globe teaching The Method, I knew there was a need for a multi-purpose resource that would serve several needs in the Pilates population: a teaching guide that would help Pilates professionals to become exceptional teachers and also one that would provide students and lovers of Pilates with a comprehensive series that would not only show the viewer all of the exercises in the Pilates syllabus, but go into real depth, discussing the meaning and import behind each exercise, how to properly execute it and how to find the most immediate and effective way to cue it, and how to best use hands-on techniques to facilitate the work. I wanted to create a series that would leave no stone unturned and highlight every aspect of the Method, going well beyond the exercises themselves into the realm of psychology and interpersonal interactions. I wanted to address the vital aspect of responsibility towards another, having healthy boundaries, being able to tap into one’s intuition and empathy when greeting and working with a client, keeping one’s own practice up and maintaining proper self-care and attention to one’s own growth and personal progress while attending to a business that often requires a considerable measure of energetic output-- how to achieve self-preservation and simultaneously cultivate a thriving business. I decided to film one of my complete teacher training courses, from the Mat, including the Magic Circle and Sculpting Series, to the Reformer, the Cadillac, Chair and Barrels, Ladder and small arc barrel, all levels, all case studies, from scoliosis to various injuries, pre and post-natal approaches, for the young, seniors, overweight, and the list goes on and on ...The result is my Pilates Method Master Trainer Series, and it is my hope that this collection of DVDs helps to serve as the bridge from esteemed, accredited teacher training courses into the real-time world of flesh and blood, transformational interactions in Pilates, one that leads you to feel a deeper confidence, steadiness of spirit, greater skill and finesse and inspiration in each and every one of your Pilates experiences whether you teach it to many, or practice it on your own!

Enjoy!
To your good health and good fortune everyone~

For further information on Jennifer Kries please visit www.jenniferkries.com.

Pilates Exercise Focus: The Benefits of Exercising the Feet

Today's guest blog comes courtesy of Aliesa George, and Centerworks.

The Benefits of Exercising the Feet

The first Pilates exercises taught on the Reformer are for Footwork. And throughout a traditional Pilates workout, the feet are involved in every exercise. Sometimes pointed, sometimes flexed, and on many exercises moving between these two actions - to stretch, strengthen, and lengthen the calves, improve ankle mobility, and help improve balance. Nice that we’re laying on our backs for all this to begin so there are no worries about falling down while we’re finding our center, and strengthening our feet!

Just like every other aspect of Pilates training, focusing on your footwork will help improve every other exercise and skill you do! Our feet are a long ways away from our brain – and paying attention to what’s happening from our head to our toes can sometimes be a challenge. Every Pilates exercise that focuses specifically on healthy movement and stability at the feet is helping us get in better touch with our body and improving our posture and structural alignment from the ground up!

Did you know that Joseph Pilates even invented two small pieces of equipment specifically to help improve foot fitness? One is called the “Foot Corrector”, and the other is the “Toe Tensometer.” The good news, you don’t necessarily have to have these special Pilates foot-fitness toys to get the most from your Pilates training program or fitness workouts. By paying attention, and being consciously aware of correct alignment for your ankles, arches, and toes, and by doing all your exercises with the best form possible, you can get great results for healthy and happy feet! (And the rest of your whole body too!)

Joe Pilates developed lots of different exercises on the Reformer, Trapeze Table, and Chairs that allow you specific attention to your footwork. And Pilates Matwork is great to keep the pressure off your feet and still be exercising. But you’ll get even more great benefits out of every workout if you pay attention to, and know, exactly what your feet should be doing on every rep!

Why should we even care about our feet?

Well, we only have one pair! Foot replacement surgery doesn’t sound like a very fun option. (Not sure that it’s even available yet…) Our feet have to last a lifetime to help take us where we want to go. If we’re not carrying our body weight correctly on our feet – sooner or later a knee, hip, or back problem will result. (These additional joint injuries and pains can end up costing thousands of dollars in lost work time, foot pain, knee pain, back pain, medications, and surgeries!) And fixing a foot, knee, hip, or back issue with surgery may or may not solve the problem if the root of the issue is a muscular imbalance, or improper function at the feet!

Here’s the good news… All of this can be improved with your Pilates training and the right foot-care exercises! Aren’t you glad you do Pilates! Enjoy all that barefoot time you have during your Pilates workouts. Pay attention to when your feet are pointed or flexed, and do it well! Know that with each repetition of a Pilates footwork exercise you are helping to maintain your good health from the ground up!

Aliesa George is a Pilates teacher, workshop presenter, and the founder of Centerworks. She enjoys sharing her expertise with Pilates teachers and students to tweak Pilates exercise technique, and improve health and fitness. Discover more of her great Toe Tips and check out her helpful foot care products here.

My Pilates Experience - Amatouch

Todays guest blogger is Amatouch who was kind enough to share her Pilates experience with the world. To learn more about her please visit her blog at www.amatouch.blogspot.com.

Last summer, I enrolled in a Pilates class out of curiosity, I had heard about Pilates and by the sound of it this could have designated anything from a ceramic workshop to a youth club, anything but exercises. That's because the trademark Pilates derives from Joseph Pilates, its inventor. This also explains why it does not sound too technical. It's a modern discipline consisting of body movements based on a few principles more than a philosophy. You could think that the designation Pilates lacks content in comparison to Yoga, Gym, Steps which have made their name but Pilates has a reputation for being person centered and therefore you can make what you like of it and respect your own limits or ailments. I really fell into it for that reason.

The benefit of joining a class are enormous, increased flexibility and strength in muscles and articulation, better breathing and concentration and improved general well-being. I have never felt more in harmony with my own body. I am a massage therapist and as a home care advise I invariably recommend to my client to join a Pilates class.