Joe's Pila-T-Shop

Pilates Retreats!

Feel Good Fridays: giving back to self

I'm envisioning myself on a great escape to a tropical destination (preferably Costa Rica) where I can surrender my mind and responsibilities to the ocean.  I dream of awakening to an invigorating Pilates mat class while the sun gently kisses my skin.  I'd love to explore the rain forest on a canopy tour and say hello to the monkeys.  I want to hike the Arenal volcano and simmer these weary bones in the hot springs.  My mouth waters at the thought of indulging in fresh, foreign delicacies, reading a book on the beach and just taking a week (or 2) to RELAX! 

So I started my Internet-search to find out my options; knowing full well I don't have the time for this coveted getaway.  But a girl can dream, right?  First, I checked out Healthabitravels, owned by my friend Tannis Kobrinsky to see which excursions she has planned for the '08.  She always plans really cool trips to ideal destinations; from interesting local spots in California to ancient ruins in Mexico... and even Japan ('09)!  How cool is that!  I love that she combines adventure and unique cultural experiences with Pilates, yoga and Gyrokenesis.   She has a really fun trip to Ecuador and the Galapagos Islands coming up for Spring '08.

I decided to do a little Google-search and figure out otherdestinations to feed my imagination.  I was surprised by the number of Pilates retreats that popped up!  Here are some links that some of you might be able to take advantage of.  Please send pictures...

• March 19 - 23/ Apr 24 - 28/ May 22 - 26 -- Yoga & Pilates Retreat (Mexico) -- Sagrada Wellness

• March 22 - 29 '08 -- Pilates in Paradise (Pura Vida Spa, Costa Rica) -- Retrofit Bodyworks

• April 27-May 14 '08 -- Ecuador & Galapagos Island Expedition -- Healthabitravels

Rock Your Powerhouse!

Kira

Scoop of the Week: Gratz Pilates Apparatus

Scoop of the Week: Pilates Stuff I Love!

It's all in the springs.  Or is it?  I honestly can't pin-point what it is about Gratz equipment but there's something truly amazing about the workout I get when compared to other apparatus.  Is it the four springs of equal resistance? Or, the smooth glide of the leather straps positioned with the perfect trajectory to maximize alignment?  Is it the dimensions of the apparatus itself?  Or, is it the simplicity of design that allows me to flow through my workout without the constant need to adjust gears, foot bar positions or fuss between the green, red, yellow and blue springs.  ZOINKS!  The less complicated, the better for me.  I personally don't need all the bells and whistles offered by many Pilates equipment manufacturers.  Plus, I love the Gratz aesthetic.  

 

(these photos were taken at Shari Berkowitz's studio, The Vertical Workshop, in Beverly Hills)

That being said, as a Los Angeles based instructor where Gratz studios are a rarity, I've learned to adapt and find great qualities about other manufacturers as well. I'm curious to know your opinions.  Which is your favorite manufacturing company and why?  What do you have in your studio?

Rock Your Powerhouse!

Kira

 

  

Mr. Pilates Wants us to Live Fully in Our Bodies!

Joseph Pilates: quotes from a genius

"Just as a good smooth running automobile engine is the result of proper parts correctly assembled so that it operates with a minimum consumption of gasoline and oil with comparatively little wear, so too is the proper functioning of your own body the direct result of the assembled Contrology exercises that produce harmonious structure we term physical fitness reflecting itself in a coordinated and balanced tri-part unity of body, mind, and spirit." -- Joseph Pilates

Long story short... Pilates trains our bodies to move efficiently.  It can turn an old clunker of a body into a nice smooth ride.  That's an invaluable benefit to those whom we teach.  Isn't it amazing to watch a beginning client, who once gripped his way through the Footwork Series on the reformer, eventually glide the carriage back and forth with the strength and control of his powerhouse?  Isn't it cool to see the look on his face when he realizes that, what once seemed to require a tremendous amount of effort, he can actually breathe and flow through? 

Mr. Pilates continued to say, "This in turn results in perfect posture when sitting, standing, or walking with the utilization of approximately only 25% of your energy while the approximately remaining 75% in the form of surplus energy reserve is "on call" to meet the needs of any possible emergency".  Yes, what our clients do in the Pilates studio with us translates into their everyday activities.   That's huge and noteworthy! And because we live in an image-obsessed society where women strive for Madonna's arms, Fergie's abs and J-Lo's butt, I love to re-direct people's focus onto how they move and feel better in their body as a direct result of Pilates.  No, not everyone will achieve the "long, lean dancer's body" that people associate with Pilates.  But they will undoubtedly experience what it's like to live more fully in their body. That's a gift!

Rock Your Powerhouse!

Kira

Joe's Disciple: Spencer Baker

Joe's Pila-T-Shop: a weekly Pilates teacher feature

 

• Name: Spencer Baker
• Name of My Pilates Studio: Spencer Pilates Arts
• # of years open:one year
• Website: spencerpilatesarts.com
• My Certifications: Full Mat and Apparatus certification from Erica Essner
• # Of years teaching: 5
• My inspiration for opening my own Pilates studio: the time I spent assisting a Physical Therapist and realizing how much potential there is for Pilates to help those that would never even think to try it.

• My vision/mission for my studio is: To be a laid back, cool place, where people happen to exercise and maybe even become friends. 

• My initial fears:  Being challenged for being male in a largely female dominated discipline.

• If I knew then what I know now: I'd have gotten it wrong anyway.  Expect something business-wise not to go exactly as planned.

• My favorite thing about owning my own studio: That I get to control the aesthetic of the place and I get to fuss over the decor and make it my own.

• Useful skills of a successful studio owner:  Having a vision beyond the exercises.  Also, being able to help and modify the exercises for even the most terribly injured and in need.

• Services offered at my studio: Group and Individual Machine and Mat classes

• What makes my studio unique: It has an artful, creative aesthetic,  and an easy affordable vibe.

• How I initially got clients in the door: Having multiple group Reformer/ Towers so I could offer a variety of machine classes at an economical rate.

• How I retain clients: I just try to be as friendly as possible.

• # of employees: 3

• What I look for in my instructors: A command of their inner self, as well as the exercises.

• My greatest challenges as a studio owner/employer: To tell absolutely everyone, that Pilates can make their life a little bit better.

• My inspirations:  Michelle Larssen, Julian Littleford, Rael Isacowitz

• How I maintain my passion: I keep up my dance technique, and I treat myself to massage and acupuncture.

• Words of wisdom or advice for future Pilates studio owners: Create a beautiful space that describes who you exactly are.

• When I’m not running my studio I’m: Trying to keep up my guitar technique.

• One question I would ask Joseph Pilates:  I'm not sure that I'd be able to bring the words to my mouth

• My mentors: right now I take a weekly lesson from Joy Karley of Balance Body University.
• My favorite T-shirt from Joe’s Pila-T-Shop: Rock Your Powerhouse! for Pilates in the Schools

The Growing Pains of a Pilates Instructor

Muscle Madness: designing the Pilates body

I swear, it seems like the more you know... the more you realize you don't know.  I dive into continuing education with so much excitement but always leave workshops feeling the same... like I don't know what I'm doing. Before I ever feel empowered by the new information overwhelming my brain, I get so filled with self-doubt.  The worst is feeling as if I've been cheating my clients!  Ughh... the guilt!

But then, clarity steps in and I see the bright side.

• I'm reminded that I've chosen a really exciting career that keeps me constantly challenged and constantly evolving into a better and more effective teacher.
• It makes me more appreciative of the brilliance of the Pilates Method.
• It makes me marvel at the human body, it's intelligent design and it's ability to heal itself .
• It makes me value the information I do have because it creates the foundation for a deeper  understanding of Pilates and how the body works.
• It enhances my own personal Pilates practice and, ultimately, the way I feel in my body.

So, what humbling workshop did I take recently?  I took another workshop in Active Isolated Stretching. I previously trained with Jim and Phil Wharton in NYC but this workshop was led by Marjorie Brook who is a protegee of Aaron Mattes, the creator and developer of AIS.  WOW!  It's amazing how you can practice something for years and realize you've only scratched the surface of truly understanding it.

Perhaps you're wondering why I keep blogging about Active Isolated Stretching on my Pilates blog.  Well,  AIS, like Pilates, is an intelligent and comprehensive system of work designed to restore postural  balance.  And without using the exact same terminology it, too, is guided by principles of precision, flow, breath, centering, concentration and control.  I also believe that flexibility training is the most neglected component of fitness and it's impossible for muscles to be strong when they're not also flexible.  Plus, AIS trains your eye to find muscular imbalances, faulty muscle recruitment and identify the exact muscles that are implicated.  That kind of understanding helps you to make more informed choices about which Pilates exercise might benefit you or your client.  Or, which muscles to avoid training because it might exacerbate chronic pain patterns or pre-existing conditions. To me, AIS is the perfect adjunct to Pilates just as cardiovascular exercise is important.

Anyway, next on my continuing education list is a chair workshop with Ana Caban at In & Up Pilates here in Los Angeles.  I can't wait!  You may know of Ana as one of GAIAM's Pilates Video Stars.  But, I've know her since we were about 6 years old.  We grew up together and, after all these years, I've never taken a Pilates session with her.  I can't wait!  And I'm already prepared to feel dumb... but not for long. 

Like most Pilates Instructors I feel like a constant work in progress; always looking to learn and grow more.  Growth sometimes includes the pain of challenging what we already know and understand to be true.  It may mean humbling ourselves to expand our mind to new ideas and perhaps making shifts in the way we teach.  But this process of learning, exchanging ideas, and exposing ourselves to different approaches to teaching will help mold us into the effective teachers we strive to be.

Rock Your Powerhouse!

Kira   

Restored Body, Invigorated Mind, Elevated Spirit: with essential oils

Feel Good Fridays: giving back to self

I absolutely relish in a good night sleep.  But, sometimes I need a little extra something to to lull me into that blissful state.  My drug of choice?  Lavender essential oil.  Here's the trick... rub a couple of drops of therapeutic grade, lavender essential oils on the soles of your feet and on your pillow case.  Within seconds, the lavender oil and it's sedative properties enter your bloodstream and go to work.

Believe it or not, essential oils have have similar benefits to Pilates in that they have the power to "restore the body, invigorate the mind and elevate the spirit".  They are highly complex chemical compound distilled from shrubs, flowers, roots, bushes and seeds and represent the most powerful part of the plant; the essence. They're remarkably powerful in killing bacteria, fungi and viruses.  Plus they can balance your mood, lift your spirits and help dispel negative thoughts.  They also have the ability to regenerate tissue, stimulate nerves and oxygenate cells.  I find their power amazing.

Lavender is one of the most versatile of essential oils.  It can simultaneously cleanse your cuts, sooth your burns and relax you to sleep.  It's added to lots of skin care products, soaps, detergents, candles and it smells DIVINE!  I love this multi-purpose essential oil and always have a bottle on stash.  And I don't limit it to bedtime use.  I diffuse it, wear it as an all natural "perfume", blend it into massage oils (I'm a massage therapist) and even take a few whiffs to calm my nerves when I'm feeling jittery.  It's definitely a "feel-good" oil. 

My favorite brand of therapeutic-grade essential oils are from Young Living.  Check out their essential oils and their essential oil based skin care and household products.

   

Rock Your Powerhouse!

Kira

Scoop of the Week: Pilates career options

Scoop of the Week: Pilates stuff I love!

According to the Balanced Body website, "Pilates is one of the fastest growing forms of exercise in the world. In the U.S., Pilates participants have grown in number from 1.7 million in 2000 to 10.6 million in 2006 – more than 600% growth in just six years!"  Isn't that phenomenal?  It's exciting to know that so many people have embraced Pilates.  Imagine; if they weren't getting the health and fitness benefits they anticipated, Pilates would've been another fitness trend that fizzled out years ago. 

What does all of that growth mean for us as Pilates instructors?  Potential.  It's created a plethora of teaching and other opportunities that enable us to blend our Pilates backgrounds with other skills, talents and interests to create our own career destinies.  Even within my circle of friends, there's such career diversity.  My friend, Ana Caban, is a Pilates Video Star for GAIAM.  Tannis Kobrinsky operates Pilates retreats through her company Healthabitravels.  Plus, she's written articles for Pilates Style Magazine and Pilates-Pro. Shari Berkowitz owns The Vertical Workshop and is the Director of West Coast Education for Power Pilates. Ton Voogt & Michael Fritzke (2 of my first instructors) are international Pilates educators and creators of the TRIAD ball. My friends Carrie Macy and Alex Estornel have partnered together to launch the grand opening of their Pilates/fitness studio next month.  Madeleine Butcher owns a beautiful home-based Pilates/dance studio.  And I own the Pilates t-shirt company, Joe's Pila-T-Shop and am the Pilates Coordinator for the new Equinox Fitness location in Woodland Hills, CA. 

We all have our niche within the Pilates community and collectively serve the greater purpose of sharing the Pilates Method with the world.  This is just another thing I love about Pilates; the options for creativity and personal growth while helping people achieve their health and fitness goals.

Rock Your Powerhouse!

Kira
 

Pilates vs. Pain

Joseph Pilates: quotes from a genius

"Contrology... properly and scientifically exercising every muscle in your body in order to improve the circulation of the blood so that the bloodstream can and will carry more and better blood to feed every fiber and tissue of your body." -- Joseph Pilates

Have you ever wondered why people turn to Pilates for pain relief.  Well, what creates pain?

ischemia:  lack of blood and oxygen caused by hyper-tonicity (spasm/tightness)

trigger points:  areas of hyper-irritability which cause referred pain in other body regions.  trigger points are found in ischemic tissue.

nerve entrapment/compression:  pressure on nerves by soft tissue (muscles, tendons, ligaments, fascia, skin) or by hard tissue (bone or disc)

postural distortion:  when the body's alignment deviates from the anatomically ideal position in the saggital, coronal and transverse planes.

nutritional imbalance:  inadequate intake of nutrients necessary for cellular metabolism and the inclusion of nutrients which are harmful, irritating and/or stimulating to the nervous system.

emotional well-being:  stress management.

So, why is Pilates so successful at alleviating pain?

As Mr. Pilates said, his exercise system exercises "every muscle of the body", not just the superficial ones visible in the mirror.  That only creates asymmetry which leads to the above symptoms and a vicious cycle of pain.  Pilates, however, challenges even the deep muscles of the body that support the spine, pelvis and shoulder girdle. The balance of agonist, antagonist, superficial and deep muscles trains the body "uniformly". This creates strength, stability, flexibility and muscular stamina.  It restores postural distortions, relieves nerve compression, lengthens hyper-tonic muscles and stimulates circulation.

Although Pilates was first and foremost designed to be a workout, a consistent Pilates practice also succeeds at rectifying the predecessors to pain.  That's just the nature of the work.  It's inherently therapeutic; especially when taught with a classical, systematic and integrative approach and when proper biomechanics are honored. As Pilates instructors, we can challenge our clients physically to give them the aesthetic results they desire, but they will also walk away with more far-reaching health benefits.

Pilates helps us to achieve greater overall health which elevates Pilates above many of today's fitness trends that are just that... trends.  Mr. Pilates' work has longevity because he infused it with so much purposeful intention.  He designed it around his understanding of the Laws of Nature and our innate need for a healthy existence where the body works as a coordinated whole.

Rock Your Powerhouse!

Kira

 

Joe's Disciple: Lora Anderson

Joe's Disciple: a weekly Pilates teacher feature

Name: Lora Anderson

Name of My Pilates Studio: Pilates Studio City & Pilates Studio City – Porter Ranch

# of years open: 4 years in April and another one opening in a week!

Website:  www.PilatesStudioCity.com           

My Certifications: Core Conditioning

# Of years teaching:  6 years

• My inspiration for opening my own Pilates studio: During my first year of teaching I was so inspired by my clients and how the Pilates Method improved their quality of life. It was so rewarding that when my friend offered to sell her studio, I didn’t want to see it or the clients fade away. So I took a leap of faith and bought my 1^st business!

• My vision/mission for my studio is: My mission is that my studio is warm, friendly, inviting and offers something for everybody. At Pilates Studio City,  we love Pilates and our community. We want to be involved in making a  difference by building awareness and improving client's quality of life.

• My initial fears: Whether I was ever going to get enough sleep! 

• If I knew then what I know now: I would have asked my business partner to join me sooner. It is lonely out there on your own, but doable and a wonderful challenge. I still learn something new every day!

• My favorite thing about owning my own studio: Is that I don’t. I have a wonderful business partner and friend Nichole Barreto who joined up with me a year ago.

• Useful skills of a successful studio owner: Continuing to be open-minded and willing to try new ways of keeping the studio fresh and exciting. Sleeping on big decisions and not rushing to solve a problem but letting it settle. Always trying for unconditional excellence.

• Services offered at my studio: Private, Semi-Private, Group Reformer, Private GYROTONIC ® sessions, Pilates Mat, Fundamental Pilates Mat and Nia dance technique, Yamuna Body Rolling workshops and trainings, Ron Fletcher Towel Work, Partner Stretching, and more.

• What makes my studio unique: We offer private rooms that enhance the environment for focused learning, attention, and flow. We have the best prices in our area. We offer tons of group classes.

• How I initially got clients in the door: We had some to begin with but grew due to referrals, doing fund raisers, health fairs, donating Pilates sessions to auctions and functions, buying some advertisements, and telling everyone we know about how great Pilates is.

• How I retain clients: By maintaining excellent customer service and quality instruction. We offer numerous workshops to our teachers to keep them excited about Pilates. For our clients, we try to offer them different classes and specialty workshops that are fun and interesting and keep them coming back for more.

• # of employees: We have 20 plus teachers at our studio.

• What I look for in my instructors: Instructors who have a passion for movement,  who want to continue learning and can relate to clients.

• My greatest challenges as a studio owner/employer: Shifting from running the business to teaching – some days it is harder than others. Finding ways to efficiently run the daily operations and simplifying it for all involved.

• My inspirations: God, helping people, nature and the ocean!!!

• How I maintain my passion: Continuing to educate myself by attending conferences and maintaining my own Pilates practice.

• Words of wisdom or advice for future Pilates studio owners: Go For It! Owning your own studio is the most rewarding and challenging adventure you will ever have.

• When I’m not running my studio I’m: Surfing, biking, traveling.

• One question I would ask Joseph Pilates: Why did you call Elephant, Elephant?

• My mentors: My mom & dad

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

 

Get Vertical W/ Pilates: Lower Crossed Syndrome Pt. 2

Muscle Madness: designing the Pilates body

Continuing our example from last week, your brand new client arrives for his first Pilates session with chronic low back pain.  X-rays and MRIs indicate that nothing is "wrong" and he has a doctor's clearance to exercise.  From your visual assessment you surmise that the pain might be created by lower crossed syndrome.  His lifestyle supports your educated guess.  You found out that he sits at a desk every day, travels a lot and takes regular Spinning classes.  Evidently, he spends most of his life in flexion.  As a result, the chronic flexion at his hip has:

• shortened his iliopsoas, rectus femoris and tensor fascia latae which pulls his pelvis anteriorly.
• weakened his gluteus maximus, the antagonist to the hip flexors.
• exaggerated his lumbar curve, shortening his lumbar erectors and quadratus lumborum (QL).
• weakened his transversus abdominus, rectus abdominus, internal/ external obliques which work as antagonists to his lumbar erectors and QL.

...and the pattern of muscular imbalance translates all the way down to his feet.  Although your client complains of lower back pain, LCS can also produce pain in client's knee and ankle joints.

Powerhouse, Powerhouse, Powerhouse!

If you review the muscles compromised by LCS, you'll see that Pilates is the perfect workout destination for him. If taught systematically and progressively, it will strengthen his weak muscles, lengthen his tight muscles and ultimately create a more vertical posture.  As I do with all new clients, I would undoubtedly start with the beginner system.  Within the context of the beginner system it's our job to direct our client's focus on drawing his abdominals "in" (for stability) and "up" (for length) during every exercise.  Additionally, we have to recognize when modifications are necessary to avoid exacerbating his low back pain.  For example, neutral pelvis is the eventual goal, but he doesn't currently possess the strength and stability to maintain it. In the meantime, he'll most naturally end up in a posterior pelvic tilt with his low back lengthened along the mat.  In this position, at least his low back is protected and he can focus on strengthening his abdominals.

Other modifications that might be needed include:

• keep legs proximal (close) to powerhouse.  The more distal his legs are from his powerhouse, the greater the challenge to his already weak abdominals and the greater the potential for straining his low back.
  • example 1: Keep legs in table top for the hundred. Direct the focus onto scooping deeply into his powerhouse to stabilize his lumbar spine.
  • example 2: Try the 1/2 roll back instead of the full roll up. Direct the focus onto using his powerhouse to articulate through his tight lumbar spine.
• accommodate for tight hamstrings & low back
  • example 1: During single leg circles slightly bend the working leg and place the opposite foot on the mat with the knee bent. Direct the focus onto scooping his powerhouse to maintain stability in his pelvis.
  • example 2: For seated mat exercises such as spine stretch forward and saw, bend knees slightly or elevate hips onto a moon box.  Direct focus onto using his powerhouse to resist to gravity and sit as upright as possible.

Soon, your client will habitually source his strength and stability from his powerhouse and you can begin adding intermediate exercises that will challenge his weaknesses and restore balance to the musculature.  For example, look for exercises that encourage lumbar stability, lumbar articulation, strengthening of the gluteus maximus and lengthening of the hip flexors.

Be Result Oriented

As Pilates instructors, we're entrusted to design Pilates bodies.  This includes providing our clients with challenging workouts that "train the body uniformly".  We're fortunate that there's a system to the Pilates Method that helps take the mystery out of our job.  But we still have to develop a keen eye for postural imbalances and faulty movement patterns so that we know how to use the system effectively.  The effort makes our job that much more rewarding for us and our clients.  Why?  Results!

Rock Your Powerhouse!

Kira