Joe's Pila-T-Shop

Joe's Disciple: Tandy Gutierrez

Joe's Disciple: Tandy Gutierrez

Name: Tandy Gutierrez
Title/Position:  Group Fitness Manager and Pilates Director
Pilates Studio/Company: Equinox Century City
Website: www.equinoxfitness.com
Certifications: Power Pilates Mat, Pilates Unlimited Comprehensive, NSCA CPT, Budokon Conditioning Belt, Yoga Tune Up (TM) Module 1
# Of years teaching: 7

What I love about teaching Pilates: I find the method of connecting on such an intense level fascinating and empowering. Bodies are more similar than different.

My greatest challenge as a Teacher: acknowledging and valuing that I have something precisely different to share than other instructors.

How I avoid burnout: taking other formats and not taking it so seriously. It's only fitness.

My teaching goals: To communicate with my students the feeling of empowerment, to no longer feel like they are at the mercy of their bodies, rather on a journey to make it better either simply in the realm of aesthitics, injury or timeout...whatever the reason may be.

How often I practice Pilates: 2- 3 times a week

When I’m not doing Pilates I’m… a mommy and a wife and faux shopping online (i guess it's still window shopping, just online windows now).

What “Pilates body” means to me: The proverbial 'long and lean'; to be as flexible as I am strong

If I could ask Joe one question, it would be: Why the little whitie tighties?

My favorite Pilates exercise: Series of 5

My least favorite Pilates exercise: NECK PULL

My favorite Pilates book &/or DVD: My own that are in the makings now... thepilatesfactory mat. Aside from mine, Brooke Siler's book, "The Pilates Body" and, shamefully, the MTV Pilates Mix Dvd.

My inspirations: life

My Greatest achievement: Being married to my soul-mate and my 15 month old son Milo.

My other passions, interests or areas of expertise include: Hmmmm, not sure that I'm well rounded enough to have multiples. Pilates is mostly it. Random pop culture facts (according to my husband), a love of musical theater, music and poetry and I can make an excellent fruit smoothie.

My favorite T-shirt from Joe’s Pila-T-Shop:

More Priceless Than the Perfect Teaser

Joeseph Pilates: quotes from a genius

"The acquirement and enjoyment of physical well-being, mental calm and spiritual peace are priceless to their possessors if there be any such fortunate living among us today." -- Joseph Pilates

I love Joe's appreciation for balance; that life isn't just about doing the perfect Teaser. I read this quote today and pondered over the idea of "mental calm".  Hmmm... I've been very aware lately of the endless "mind clutter" that seems to have interrupted my own sense of balance.  I almost feel like a broken record because, once again, I've stacked far too much on my plate that there hasn't been enough time to re-surface and take care of my physical well-being and spiritual peace.  You know how that feels?   Well, here I am in this space again; redefining my priorities and creating time for myself, my family, my mind and my spirit. 

I took a ride on the back of my husband's new motorcycle... all the way to the beach.  It was my first time on a motorcycle and it felt so incredibly... liberating.  Yes, for some reason, the 45min ride with the wind whipping in my face felt both liberating  and exhilarating!  Not to mention, the stroll along the 3rd St. Promenade in Santa Monica... gazing out over the ocean... sipping coffee at a leisurely pace while people- watching... ahhh... my mind needed to be free like that.

I started reading a book that my best friend Joanna sent to me about manifesting abundance in your life through daily affirmations.  I love taking my time to read and reflect on the lessons learned in the book.  I feel a renewed sense of energy as a write my own affirmations, repeat them daily and experience the transformation it creates in my approach to the day. 

My husband and I went to a late night movie.  Okay, so I had to have a cup of coffee to make it through all of "Get Smart" without conking out on his shoulder.  But it was fun to escape into a light and fun movie and stay up past my usual 10pm (I know, I'm getting old).

I went swimming with my dog Brooklyn in our friend's pool.  She's the cutest EVER!  And I think she was really happy to have me join her in the water.  (Mommy is usually working.)

I merely enumerate upon my life's most recent adventures because I sometimes forget that's what life is all about -- ADVENTURE.  Having FUN is important.  REST is important.  ESCAPE is a necessary luxury.  BALANCE is everything.

So, for me and all the other workaholics in the Pilates community, let's heed the wisdom of Joseph Pilates and allow ourselves the priceless gift of BALANCE: MIND/BODY/SPIRIT!

Rock Your Powerhouse!

Kira

Grab Your 15min of FAME & Save on Pilates Tees!

Grab your

15 MINUTES OF FAME & FREE PRESS

right here on my

Rock Your Powerhouse! BLOG

WHY YOU?

1. You're a dynamic Pilates Instructor; passionate about sustaining the legacy of Joseph Pilates.
2. You're committed to empowering others to look and feel their absolute best through his work.
3. You're equally committed to your own personal growth of body, mind and spirit.

HOW?

1. Simply copy & paste this interview to a Word Document and answer the questions completely.
2. E-mail your interview to [email protected]
3. Include up to 3 photos in JPEG format for me to post with your interview.

PLUS...

If you're one of the first 4 readers to respond with a complete interview and photos, you'll WIN A $10 GIFT CERTIFICATE toward your next purchase of Pilates T-Shirts at Joe's Pila-T-Shop. (min. order $50)

HERE'S THE INTERVIEW...

Name:

Title/Position:

Pilates Studio/Company:

Website:

Certifications:

# Of years teaching:

What I love about teaching Pilates:

My greatest challenge as a Teacher:

How I avoid burnout:

My teaching goals:

How often I practice Pilates:

When I’m not doing Pilates I’m…

What “Pilates body” means to me:

If I could ask Joe one question, it would be:

My favorite Pilates exercise:

My least favorite Pilates exercise:

My favorite Pilates book &/or DVD:

My inspirations:

My Greatest achievement:

My other passions, interests or areas of expertise include:

My favorite T-shirt from Joe’s Pila-T-Shop:

Muscles of the Powerhouse: EXTERNAL OBLIQUES

Muscle Madness: designing the Pilates body

EXTERNAL OBLIQUES

Superficial to the Internal Obliques is the pair of External Oblique Muscles that flank the Rectus Abdominus (6-pack abs) and form a "V" shape.  Their primary function is rotation of the spine. For example, the left external obliques work synergistically with the right internal obliques to create spine rotation to the right.  The left internal obliques also contribute to lateral trunk flexion to the left.

When the external oblique muscles contract bi-laterally, they assist the transverse abdominus and internal obliques in forceful exhalation and compression of the abdominals.  They also contribute to forward flexion of the trunk.  

ANATOMY OF EXTERNAL OBLIQUES

The external obliques are located on the lateral and anterior portion of your torso.  They arise as finger-like projections from the inferior borders of the lower 8 ribs (ribs 5-12) and insert at the at the anterior lateral lip of the iliac crest, the inguinal ligament and the aponeurosis of the rectus abdominus.  

EXTERNAL OBLIQUES AND PILATES

Criss-Cross on the Mat is an example of the external obliques performing their strongest function; rotation of the spine to the same side.  

The External Obliques work bi-laterally to assist the rectus abdominus and internal obliques during Pull Ups on the Wunda Chair. 

Plus, Cheryl's left external obliques are contracting concentrically as she lengthens her torso off of the Spine Corrector during Side Sit-Ups.  They contract eccentrically as she rounds back over the barrel.

Rock Your Powerhouse!

Kira Morris

Muscles of the Powerhouse: INTERNAL OBLIQUES

Muscle Madness: designing the Pilates body


INTERNAL OBLIQUES
The deepest muscle of the "powerhouse", the Transverse Abdominus, doesn't function alone in creating the Pilates scoop".  Superficial to the TA is the pair of Internal Oblique Muscles that form an inverted "V" shape at the front of our torso.  They assist in the forceful exhale that compresses the abdominals and increases spine and pelvic stability.  Their oblique (diagonal) fibers also provide lateral flexion and rotation of the spine toward the same side.  In other words, the right internal obliques assist in lateral flexion and rotation to the right side.








ANATOMY OF INTERNAL OBLIQUES
As you can see from the illustrations, the internal obliques have a similar corset-like appearance to the TA. They even share some of the same attachments such as origins at the anterior iliac crest, inguinal ligament and lumbar fascia.  But rather than running horizontally like the TA, the internal obliques run superiomedially (on an upward diagonal toward the midline) and insert on the inferior borders of ribs 10-12 and the linea alba (the fibrous ridge that runs vertically through the rectus abdominus). 

INTERNAL OBLIQUES IN PILATES


















Here's an example of Cheryl's left internal obliques performing same side rotation during twist-reach on the Short Box.

 

 

Here's an example of Shari Berkowitz's left internal obliques contracting eccentrically (lengthening of the muscle even though the muscle is contracting), as she lengthens her torso over the ladder barrel during side sit-ups.

Here's an example of Shari's left internal obliques contracting concentrically.  They work to pull her left ribs proximal to her left hip in lateral flexion in side sit-ups.

Rock Your Powerhouse!

Kira

MindBody Online Revolutionizes Studio Management

Scoop of the Week: Pilates Stuff I Love!

It's hard to remember life before internet, cell phones, digital cameras, or even television remote controls.  Gotta love technology! You know what else I can't imagine living without? Mind-Body Online software in the Pilates Studio!  I can barely remember the "old school" version of scheduling client sessions on the over-sized monthly planner at the front desk with worn out erasers close-by.

Nothing beats this user-friendly software that's available 24/7 to manage business operations, organize client schedules, analyze studio trends, market special events and allow instructors to be in greater control of managing their schedules.  I was first introduced to it as an employee at Power Pilates at Equinox Westwood.  As a Pilates instructor, it was the first time I ever felt in control of my schedule.  Long gone were the days that I'd show up for a 7am appointment on a Saturday morning to find out that my client had canceled the day before.  I finally had 24/7 access to my schedule without relying on front desk staff to call and give me updates on schedule changes or vice-versa.  What a relief for front desk staff who could finally focus on helping clients. 

Now that I manage a Pilates Studio, I can't imagine how it was done without Mind-Body Online.  I still haven't taken advantage of all of the features and I'm constantly learning new ways Mind-Body Online can assist me in running the studio smoothly and effectively.  Thank god for the online tutorial that simplifies everything.  In the 2 months I've worked as a manager so far, I primarily use it for scheduling clients, tracking their attendance history, and analyzing studio usage trends.  But today, I learned that I can create e-mail blasts for members in our data-base.  For example, I can track everyone that has come in for a 30 minute complimentary session yet hasn't purchased a series of Pilates sessions.  Tomorrow, I'll send an e-mail blast inviting them to embark upon their Pilates practice with private Pilates session or our more affordable reformer classes.  We'll see what happens... but I love that it's a simple option to continue marketing our studio.  In the future I'll be able to promote special Pilates events at the club, too. 

Today, I also discovered that I can track instructor productivity and work with them at building their schedules.  Plus, by analyzing usage trends I can more accurately assess the needs of our fitness club members and determine when and where to re-arrange the schedule to best accommodate their interests and needs. 

I know there's a lot more that I'll learn and discover along the way as with everything new.  But I'm so happy that Equinox Fitness saw the value of using Mind-Body Online to organize our Pilates Studioss.  It heps me feel organized, efficient and professional.

Rock Your Powerhouse!

Kira

Joseph Pilates: Self Care = Progress

Joseph Pilates: quotes from a genius

"Were man to devote as much time and energy to himself as he has devoted to that which man has produced, what astounding and unbelievable progress would be made; a progress eclipsing all he has so far successfully accomplished..." Joseph Pilates

BALANCE.  Yes, even Mr. Pilates believed in the importance of finding balance in life.  He witnessed amongst his contemporaries a single-minded focus toward "success" that was defined by financial and material gain. I wonder what he would think of today's society. 

I know far too well how easy it is to slip into what I call "survival mode"; when you lose yourself to work and forget about the importance of play.  We tend to associate play with kids.  Adults work to maintain a roof overhead and food on the table.  But there's so much more to life.  There's so much out there to enjoy!  This is re-confirmed for me every single time I decide to step away from the computer or out of the Pilates studio and meet a friend for coffee.  Or when I decide to go see a live performance.  Or when I talk a walk around Lake Balboa with my dog.  Or when I go on a date with my husband.  Or when I take a fitness/movement class completely unrelated to Pilates.  Or when I go to the Korean Spa and soak in the baths. 

I find that when I take time out for myself, I have much greater joy in my life.  My relationships thrive, I'm more creative, inspired, driven, focused and light-hearted.  My smile even feels more genuine.  Not to mention, I'm a better wife, friend, dog-owner, business-owner, manager, Pilates instructor etc. Perhaps this is the "progress" Mr. Pilates spoke of... BALANCE.

Muscles of the Powerhouse: TRANSVERSE ABDOMINUS

Muscle Madness: designing the Pilates body

The TRANSVERSE ABDOMINUS is an important stabilizer muscle of our "powerhouse" aka "core".  Its horizontal fibers wrap around our mid-sections and serve as an internal corset that stabilizes the spine and pelvis.  Learning to engage this muscle allows our bodies to move more efficiently; not just during a Pilates session but in all of our daily activities.  When our stabilizer muscles don't perform their jobs, our neuromuscular systems go haywire trying to recruit "back-up" muscles to create stability; muscles that were designed for an entirely different purpose.  This neuromuscular confusion is a contributing factor to chronic pain and injury.

One of the easiest ways to discover the transverse abdominus is to breathe fully.  Why?  The TA plays a major role in forceful exhalation. A cue that I learned from one of my teachers is to "Exhale.  And when you feel as if you have no more 'exhale' left in you... exhale a little more."  Mr. Pilates even said to "squeeze every atom of air out of your lungs". Notice how your forceful exhale compresses your ribs and abdominals and creates trunk stability.  One way to somewhat palpate the muscle  (although its actually too deep touch) is to lie supine and place your fingertips on both ASIS bones (the front corners of your hips).  Then, slide your fingertips toward your midline about one inch and gently press into the tissue. Exhale fully until you feel a contraction beneath your fingertips.  You should feel your abdominals "scoop" away from your fingertips.  The challenge is to create that same "scoop" during every Pilates exercise.  I always try to "hollow" out the space between my ASIS bones.  The moment I see that "pooch", say, during The Hundred; I know I'm disconnected from my TA and need to lift my legs a little higher, focus on my breath and draw my abs in.

 
ANATOMY OF THE
TRANSVERSE ABDOMINUS

The TA is the deepest layer of the abdominal muscles; deep to the internal obliques, external obliques and rectus abdominus. 

Its horizontal fibers originate from the anterior iliac crest, inguinal ligament (the front of the hip bones), the lumbar fascia, the diaphragm and the cartilage of the bottom 6 ribs.  It inserts at the xiphoid process (the bottom of the chest bone), the linea alba (fibrous ridge at the center of the rectus abdominus), and the pubic bone.

STABILITY = FREEDOM
The TA provides the stability our bodies need for efficient movement.   It's the difference between walking on thin ice versus walking on pavement.  We can walk on ice but it takes a lot of extra effort to maintain stability let alone take big confident steps.  On pavement, however, we can walk, run, skip, leap and twirl with ease and confidence.  Similarly, a strong transverse abdominus provides a solid platform for the rest of our muscles to move freely with minimal effort.  So, as a result of developing a strong TA, our workouts become a lot more effective, we prevent injuries and we create a narrow ,tapered waistline in the process.

Rock Your Powerhouse!

Kira

Vita-Mix: Treat Yourself to Nutritious Living

Feel Good Fridays: treat yourself to nutritious living


Okay, so we broke down and bought a $450 blender at the Body-Mind-Spirit Conference!  How could we resist after a weekend of mouthwatering smoothies samples?  To justify our purchase... it’s more than just a blender; it’s a Vita-Mix.  Honestly, I’ve been eying the darn thing for years but as you can see, it’s an investment, to say the least.  We finally made the splurge because it’s a blender, food processor, juicer all in one.  And what makes it so unique is it’s ability to juice whole foods; breaking them down to their cellular level and retain the nutritional content. 

My favorite quick treat is a super-fast sorbet I make by simply putting the following ingredients in the container and giving it a whirl for about 1 minute:

Mixed Berry Sorbet

• 1 cup Yogurt (I use goat's milk yogurt)

• 1, 16oz bag of frozen mixed berries from Trader Joe's (blueberries, blackberries & strawberries)

• Maple Syrup (to taste)

Place all the ingredients in the VITA-MIX in the above order.  Blend for about 1 minute and enjoy. Really, that's it!

Let me tell you... absolutely nothing beats this deliciously sweet, healthy frozen treat in this LA heat. (Today it was a little over 100 degrees in the San Fernando Valley).  I've only made sorbets so far.  That's all I've had time for.  But you can make everything from ice cream to fresh vegetable or fruit juices and hot soup.  You can grind whole coffee beans and whole grains or knead dough for homemade bread.  You can make your own nut butters and chop your own fresh herbs.  The list of possibilities is endless.  I'll keep you posted on any great recipes I discover.  In the meantime, check out the demo below and...

Rock Your Powerhouse!

Kira

Jay Grimes: A Pilates Elder in Los Angeles

Scoop of the Week: Interview with Pilates Elder, Jay Grimes

Besides the fact that my friend, Ana Caban (also one of our most recently featured Pilates Instructors), is on the current cover of Pilates Style Magazine with an article about building Bootylicious buns; there's an AWESOME interview in there that you MUST READ!

If you don't know who Jay Grimes is yet, go get your copy of Pilates Style and turn to page 83.  It's an incredibly candid interview conducted by Siri Galliano with first-generation, master teacher who had the rare privilege of training with both Joseph and Clara Pilates.  He talks about everything from Mr. Pilates' original NYC studio and his intimidating presence to his own personal views on the business of Pilates today.  The interview alone provides insight to his youthful energy, passion for Pilates and dedication to preserving his unique experience and spreading it to others with integrity.

I feel extremely fortunate that he lives right here in Los Angeles and that on June 8th, I'll be attending a workshop with Mr. Grimes, himself, at Estrela Pilates in Beverly Hills.  I'll be sure to tell you all about it!

Rock Your Powerhouse!

Kira