The Jersey Shore’s Home of Classical Pilates Instruction

It’s Time to Connect – How to Help Teens Connect to Themselves Instead of Their Phones

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Alissa Gary teaches Teen Pilates at The Pilates Project, Fair Haven NJ.

Nowadays, teens are always connected. Connected to their phones, to social media, to their friends and followers. They are growing up in a vastly different environment then the one in which we did. The world is just one click away. It may only have been a few decades but in the realm of the technological evolution – we may as well be prehistoric dinosaurs. Even so, we’re just as guilty. The urge to connect is real. It’s real and it’s powerful and it’s a big ol’ bag of mixed emotions. We are constantly looking outward for connection but the difference between us and teens is that we had the time to grow up without all the static. We had time where there was no place to be, no one to see. At 9pm there was no one left to call. Only our parents knew what we had for breakfast – not our Instagram followers. We had silence… boredom. We were able to spend those crucial brain changing blocks of time contemplating ourselves and the space we took up in the world. We took chances with no one watching and failed without embarrassment. We spent a lot of time just becoming ourselves. Now, we expect teens to evolve on display in a world where there is constant noise, incessant bleeps, beeps & perpetual overstimulation. It’s not easy. In fact, it’s nearly impossible. It’s the cause of the high and fast rise in teen depression, anxiety and in some cases suicide. So, how do we help? How do introduce our teens to the essential ability to connect inward not outward? Help them to connect to the most important open platform they will ever know – themselves. One way is to suggest a class like Pilates and here are some reasons why…

Defined Sense of Self
What teens do during this brain development time has a direct effect on the types of adults they will become. Actions, influences and activities during teenage years influence the path to professions, adulthood abilities and the way we approach relationships. If teens are exposed to a strong mind-body connection at a young age they may have an easier time navigating through adulthood.

Brain Changes and Forming Identity
New classes or new activities will force new connections in the brain. From the brain’s perspective – the more you do, the more you grow. Taking a class like Pilates will invigorate new pathways in the brain which may inspire your teen in a positive way off the mat. 

Control and the Underdeveloped PFC
During teenage years the prefrontal cortex is still developing and wont fully develop until the mid twenties. This is why teens seem so out of control and unpredictable – because they basically are. They are existing in an emotional based brain. Participating in PFC based workouts like the Pilates method will boost their brain power, help to destress & gain a greater sense of self-control.

Combating Social Anxiety & Improving Self-Efficacy
Teens experience peer pressure daily on top of the pressures they already place on themselves. Pilates is a great way to ditch the competitive anxiety and focus on small goals within. It is a system built on mastering each exercise without the pressure to do so in any specific time or with any perfect outcome. Teens can take this time to focus solely on themselves without comparing themselves to others. This will better allow for teens to set goals off the mat and feel confident they will be able to achieve them.

Risk Taking in a Safe Environment
Teens love risky behavior. It’s just basic brain wiring. Pilates is challenging enough to push physical limits without the all the risk. Plus, there’s no way to fail in Pilates. Every exercise can be modified to fit everyone no matter the fitness level – so teens can take their (safe & controlled) chances.

Human Connection
We’re stating the obvious here but a Pilates class is a 50 minute device free block of time. A chance for teens to put the phones away and connect to their own physical and mental existence. 

If you’re reading this, you’re probably a either a parent trying to maintain your sanity while trying to climb life’s proverbial mountain or a teen trying to make it through a time that is equally both magic and tragic. As the hectic holiday season approaches we hope you can take some time (even if it’s just in a Pilates session) to focus on the inner silence vs. the outer noise. To all who are reading – it’s nice to connect!

“Only through our connectedness to others can we really know and enhance the self. And only through working on the self can we begin to enhance our connectedness to others.” Harriet Goldhor Lerner

The Pilates Project offers Teen/Preteen Pilates classes Thursdays, Saturdays & Sundays. Sign up HERE!

Built to Last – Why Add Pilates to the Already Active Life?

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If you’re going to build something – you would want to build it to last. Who wants a car that breaks down after a few days of driving, or a shirt that fades after the first wash? Our bodies are not stagnant things. We move, flow, grow, learn, and change over time. If we’re not growing, we’re not living. And time is essential to life. We yearn for longevity to be able to accomplish all of the things we want to. We stretch and stretch time everyday – trying to make the most of it.

So what’s the deal with all this time talk? Is this blog about time? Well, yes and no. This blog is about giving your body a chance to maximize the amount of time it has to thrive. If you’re reading this, you’re probably already doing some form of exercise. Maybe you run, lift weights or bike. But maybe you’re not doing Pilates. Joe Pilates believed that his method was the secret to health and longevity. So what are the benefits to adding Pilates into your already active lifestyle?

Understand Your Mind-Body Connection to Alleviate Stress

Pilates will teach you have to integrate your mind-body connection so that you can perform other physical activities with more concentration and focus. Pilates can even help to alleviate the stresses of a busy, demanding lifestyle. Pilates Project client, Gene Killian has been studying martial arts and kung fu since he was in high school. “Pilates helps me keep up”, says Gene. “I’m 58 and by far the oldest guy in my kung fu class. Pilates has definitely had a positive impact on my life. Running a business and practicing law are stressful, and Pilates practice helps me combat that stress.” Pilates Project client and fitness enthusiast Aileen Tuorto says, “Pilates really has become part of my everyday life. Not only using my powerhouse when doing everyday activities, but breathing correctly and just checking my posture throughout the day.  Over the past few years this has made me stronger and happier physically and emotionally.”

Increase Your Flexibility & Core Strength to Alleviate Chronic Pain

Joe Pilates believed that a flexible spine was the fountain of youth. Pilates will help address and fix the underlying physical issues that can lead to back pain. Things like weak core support and poor posture can lead to bigger problems down the road. Client and Mixed Marital Arts Trainer, Anthony Codispoti says Pilates has “100% hands down had a massive positive effect on my body in karate. I’m kicking higher and with more flexibility closing in on 50 years old then in my 20’s. Its drastically improved my life even. Working on my core and strengthening and stretching my body in ways I truly needed. I lived with a lot of upper back pain for years that is now gone.”

Increase Your Stamina, Control & Form to Prevent Injury

Ever try to pick something heavy up from the floor without proper form? Ouch. Pilates will teach you to align your body in the way it was intended, to prevent injury.  “I have realized Pilates has made a huge difference in my ability to execute the exercises during classes – every exercise seems to be derived from a Pilates move –  and my stamina while walking/jogging.  I think about using my powerhouse when moving and it has not only made a difference in my ability, but the amount of time I need to recover –  and I’m not getting “hurt” anymore!” – Aileen Tuorto. Avid skier and Pilates Project instructor Kathy Brown says, “I’ve been skiing regularly probably about 25 years or so. Having a strong core has helped me improve my balance, agility and control. If you have balance, strength and proper alignment you ski more efficiently and fall less!”

Stay Stronger, Longer 

Like life itself, Pilates is a system. And much like waking in the morning to going to sleep at  night, a Pilates session goes from beginning to end – repeating necessary and essential movements – adding on as you go. It rarely gets easier – in fact the better you get, the harder it seems. Pilates teaches you that the smallest details can change everything. That even though you may not be climbing Mount Everest, you are accomplishing small feats that in time will amount to something big. Just like life, in Pilates you are never done learning. Pilates was meant for the long haul. It makes you more able, more stable, more connected to the world around you and will give you and your flexible spine more time.

“We retire too early and we die too young. Our prime of life should be in the 70’s and old age should not come until we are almost 100.” Joseph Pilates

 

Our Breath Intentions: What Does it Really Mean to Take a Deep Breath? 

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Just take a deep breath! I’m sure you’ve heard this before a million times. You’ve been told by your doctor, you friend, your spouse. You’ve instructed your kids, your siblings, your parents. But what does it really mean? Have you ever really taken a deep breath?

Joseph Pilates believed that breathing was one of the most important principles in Pilates. From this quote, some may even interpret that he thought it to be the most important – “Breathing is the first act of the life, and the last… above all, learn how to breathe correctly”. So now that we know… how do we breathe?

Well, this might be news to some but there is no magic “Pilates breathing”. There is no way to breathe in Pilates that is different or better than breathing throughout your everyday life. Breathing in Pilates is just – well… breathing. Here’s the catch – you might have never learned how.

We all breathe automatically from birth. We breathe constantly, subconsciously all day long. But unless you are forced to be mindful about your breathing, whether for a profession like singing or while meditating, you might never really know what it takes to take a full, proper breath.

Here are some basics on breathing:

Diaphragmatic Breathing

The best way to take a deep breathe is to breathe from your diaphragm. The easy way to describe this is belly breathing. The diaphragm is located beneath the base of your rib cage. It’s function in the simplest form is to contract and allow for air to enter the lungs. It also supports other core muscles. As we breathe in – the diaphragm contracts and we fill our lungs with air from the bottom. This process should cause the belly to rise and expand with air. As we exhale, the belly falls. If you look at a child breathing, you will see this natural expansion in the belly area. Many adults actually breathe the opposite. As they breathe in their bellies contract and they breathe into the upper chest area and throat. Their shoulders rise and fall and their breath is shallow. Shallow breathing can be the cause of dizziness, fatigue, anxiety and even neck tension.

To practice belly breathing lie on the floor with your knees bent. Place your hands gently over your belly. Keep your elbows relaxed and at your sides. Take a deep slow breath in through your nose and allow your belly to rise. Feel the air filling up the space. When there is no more room, release the air slowly through your mouth. A trick to slowing down the air flow is to breathe out using a soft “shh” sound (like you’re shushing a baby to sleep). Repeat this process until it feels natural. 

Now, just when you thought we were done – the million dollar question – Should allow our bellies to rise with air during Pilates? Aren’t we supposed to keep our belly from popping out? Well, yes. And this is where the next breathing technique comes in.

Lateral Breathing

The easiest way to describe this is breathing into the sides and back of the ribcage. When we breathe laterally, the belly expands very little and the ribs expand to each side. You will be surprised to know just how big of a breath you can take using lateral breathing. The best way to understand this is to try it!

Lie on your back with you legs bent. Place your hands gently on each side of your ribcage. Anchor the back of your body to the floor as you would do to set up for Pilates. Engage your abdominal muscles. Now take a slow, long breath in and visualize the air filling up the sides and back of your ribcage. You should feel your hands moving slightly out to each side and you will feel your back expanding and pushing more deeply into the floor.

In Pilates you may find that you use a combination of both diaphragmatic and lateral breathing throughout your session. During your practice, focus on your breath and how it feels as it enters your body. Ask yourself, “what is the best way for me to get the air in and get the air out?” (Or as Joe would say, “In d’air! Out d’air!”)  It might be trial and error at first until it becomes a natural process.

Joseph Pilates believed that proper breathing was essential to health. He taught that failing to expel all of the carbon dioxide from our lungs with each breath would result in a build up of toxins and germs within the body. “It is tragically deplorable,” he once said, “to contemplate the millions who have never mastered the art of correct breathing.”

So, have you ever really taken a deep breath? If not, there’s no better time than now to try!

Pilates Against Pollution, The Pilates Project Teams up with the American Littoral Society

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We’re so excited to be teaming up with the American Littoral Society on our donation only Pilates Against Pollution classes! The American Littoral Society promotes the study and conservation of marine life and habitat, protects the coast from harm, and empowers others to do the same.  They are a smart and tireless champion for coastal environments and we want to support their cause!

We invite you to support a healthy environment while building a healthy body in our donation only classes Saturdays at 11 am beginning on September 15th. All donations will go to the ALS in effort to protecting our oceans and beaches.

Suggested donations of $10 can be purchased prior to class in our online store. Cash also accepted.
SIGN UP HERE!

Our specially designed Pilates Against Pollution tee shirts will also be available for purchase asap! Proceeds of profits will go to the ALS. We hope to see you in class!

Teach Pilates in College: Become a Real Pilates Instructor

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Whether 17 or 70, learning to teach the Pilates method can be an invigorating, challenging and even life-changing experience. Our awesome instructor, Sarah Barry, will be leaving for college in the fall. Sarah completed her Real Pilates teacher training program at 17 years old – while still in High School! She is now confidently walking into this next phase of her life fully equipped with the knowledge and skills to instruct Pilates while she’s not in class (or studying for class). We asked her why she decided to start teaching at such a young age…

What made you decide to become a Pilates instructor?
I had been dancing for about 13 years and had a back injury that forced me to stop dancing for about 6 months and go to physical therapy. During that time my mom had been doing Pilates daily and said I should try it out to see if it helps with my back plus I would get a great workout. About 6 months after finding a love for Pilates, I decided to become an instructor to learn more and have something fun and interesting to do while in college!

What is your favorite Pilates exercise and why?
The teaser because from the beginning it is already very challenging and there is so many different variations on all different apparatuses.
Sarah doing the teaser on the reformer at The Pilates Project
What is the most rewarding thing about teaching Pilates?

I love watching a client improve their strength over time and seeing how they are able to progress through the Pilates method. It’s so satisfying to see them improve!

What is your biggest teaching challenge?

Trying to control the intensity of the workout & how hard I should be pushing or not pushing the client.

What college will you be attending in the fall?
University of Miami in Coral Gables

Good luck! We’ll miss you Sarah!

 

So, you want to become a Real Pilates teacher?! The Pilates Project is now a teacher training center for Real Pilates. Our fall intensive teacher training begins October 5th. For more details click HERE 

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