Pilates for an Empowered Life

How Happy Feet Can Make You Complete

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Think back to your first Pilates session. You lie down on the reformer and your instructor places your toes on the footbar with your heels together and toes apart, instructing you to hold your heels tightly together as you move your carriage in and out. She then moves you to your arches and your heels.  She watches intently as you hold your alignment and continuously coaches you to keep your feet in that position. You dutifully follow instructions, silently wondering if your instructor has a foot fetish.

Well, no she doesn’t but yes, there is a method to this foot obsession in Pilates!

Feet are the most used part of the body and often the most forgotten. They are the foundation of our bodies, getting us from place to place, distributing our weight, balancing and aligning us in ways we don’t consciously think about. They are this important and yet, think about the last time you went for your daily workout and actually focused on your feet! We’re guessing you’re probably coming up blank. Pilates is a workout for your whole body and that includes the feet. Things like high heeled shoes, tight shoes, pointe shoes, arthritis, flat feet, and high arches can wreak havoc on your feet. We want to keep them healthy. Feet are a gateway to your powerhouse. When they are aligned properly with the rest of your body, they connect you to your ankles, hips, spine, glutes, abdominals, and inner thighs. If they are misaligned they can create an unwanted chain reaction of  problems and chronic pain in many parts of the body. So what do we do to make our feet happy and healthy?

Joe Pilates used several foot positions and often adjusted based on his clients needs. Here they are:

Pilates Stance aka Military Stance
Heels together toes apart with a fist width between the big toe knuckles. This position, which was not coined Pilates Stance by Joe Pilates, resembles  a tripod. Connecting the heels while externally rotating the thighs gives you access to the muscles behind the legs as well as the adductors and abductors. When the heels are together we stay in our muscles and avoid hyperextending . This position can be found in footwork, frogs, hundreds, stomach massage, and leg springs.

Parallel Hip Socket Width
This is a wider stance in which the 2nd toe knuckle aligns with the middle of the heel. With equal weight through the foot, this position provides a wide base of support for balance and for certain knee issues. This position can be found in the elephant, short box, and neck pull.

Pilates Legs Together
A true parallel position with no light of day between the heels and big toe knuckles. This is the most challenging position because it is a very narrow base of support and emulates being on one leg. It also challenges the midline of the body.  You can find this position in running, spine twist, and rowing 4.

During your next workout, be sure to pay attention to your forgotten feet! Focus on alignment and balance. Work your body all the way from the tips of your toes to the top of your head. Happy feet, feel complete.

See you on the mat!

Classical Pilates Defined: Navigating through the Pilates World

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Sandi Vilacoba, Owner of The Pilates Project (Bilimama Photography)

When I first discovered pilates in the late 1990s in NYC, it was a relatively unknown exercise program. It was mainly practiced by dancers and performers, people who had injuries, and some wealthy, older New Yorkers who had worked with Joseph Pilates before his death in 1967.

For years, Pilates was taught at Dragos Gym in NYC by Romana Kryzonowska and her daughter Sari Santos. Romana was Joseph Pilates’ protege. She taught in the original studio alongside Joe and his wife Clara and continued teaching Pilates to many others after his death. Mr. Pilates had other students. Ron Fletcher, Lolita San Miguel and Kathy Grant were all students of his and taught the Pilates method for many years. As Pilates gained some popularity, there was confusion as to who was allowed to use the name Pilates. That decision was made by Manhattan Federal Court in October 2000. The decision declared that Pilates, like yoga and karate, is an exercise method and not a trademark.

Fast forward 20 years later and Pilates has taken on a life of its own. With no umbrella organization or state licensure for teaching the Pilates method, consumers are able to choose from so many different Pilates or Pilates-ish options. There are Classical Pilates studios, there are contemporary Pilates studios, physical therapy Pilates, gym Pilates reformer, Megaformer, Cross Former. There is Pilates for back pain, Pilates for golfers, Pilates for—! It never ends. Here is some basic info to help decipher it all.

Tower class at The Pilates Project (Bilimama Photography)

What is Classical Pilates?

The Pilates Method of Body Conditioning is a system of exercises invented by Joseph Pilates. It is a body-mind workout that uses various pieces of apparatus to create strength in the powerhouse muscles (e.g. abs, glutes, back, thighs) and length in your spine. The result is a healthy spine, strong muscles and a body that moves well.

Traits of Classical Pilates

  • Classical Pilates is the purest version of the method, adhering most closely to Joseph Pilates’ original exercises, apparatus and sequences.

  • A classically trained Pilates instructor has completed a minimum of 600 hours of training before they begin teaching. They learn and practice the exercises, study anatomy, hands on teaching methods, and safety.

  • Although many believe classical instructors teach everything with a flat spine, that is incorrect. They are trained to honor the curves of the spine and teach to the specific body.

What is Contemporary Pilates?

Contemporary Pilates is more broad, with so many different programs and viewpoints on the method. In a nutshell, contemporary Pilates programs adhere to Joseph Pilates’ concepts but do not necessarily adhere to his exercises and equipment designs.

Traits of Contemporary Pilates

  • Tend to be heavily influenced by physical therapy and biomechanics. All exercises are taught in neutral pelvis.

  • Contemporary Pilates instructors use more modern equipment they adjust their apparatus to the client they are teaching.

  • So many different schools of contemporary Pilates means so many different approaches to the method and very little uniformity.

What is Gym Pilates/ Megaformer / Crossformer?

These are the most watered-down versions of Pilates because they focus most on group classes, working muscles to fatigue, and sweating. This is very high intensity, low impact exercise that is similar to cross-fit.

Traits of these Methods

  • Anyone can drop into Group Classes without prior experience. The ratio between teachers to students are often 8 to 1 or more.

  • This workout is cardiovascular with a goal of muscles fatigue. Expect to be very sore.

  • Instructors complete a weekend course before teaching the class.

As a Pilates instructor for over 15 years, I choose to teach classical Pilates because I believe the method is magic if taught properly. There will continue to be new trends and takes on the Pilates method but Classical Pilates will always be relevant because it comes directly from the source. I hope this helps you navigate through the sometimes confusing world of Pilates and that you find yourself somewhere on the mat getting stronger and longer!

Apprentice Spotlight: Amanda

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Meet our teacher in training Amanda Ross. Amanda loves Pilates so much that she took on the Real Pilates 600 hour classical teacher training program so she could share her passion with others.  Her leap from Pilates student to teacher in training started after a double mastectomy last year. “Pilates has helped me both mentally and physically and has become part of my self-care plan!” Read more about her story in our Apprentice Spotlight Q & A and why she feels like she’s now stronger than ever!

Q . What made you want to teach Pilates? 

A. The decision to teach Pilates came on the heels of being diagnosed with breast cancer last year. After going through all the procedures and surgeries, I decided that moving forward I want to enjoy every moment of my life and do the things that bring me joy. Pilates has always been the outlet I have needed. It has helped me heal physically and mentally from back, hip and breast surgeries. My body is stronger and healthier because of it and I want to be able to share that with others.

Q. What is your movement background?

A.  As a child I practiced dance, gymnastics, swimming, basketball and softball. In my teen years I kept with swimming, walking, running and started weight training well into my 30s, but when I started to have back issues (due to a car accident) I learned about Pilates and that has stuck with me ever since.

What is your favorite thing about teaching so far?

A. My favorite thing is the diversity in my clients – their bodies are all so unique and I enjoy the challenge and working to that body in front of me and making them feel good when they walk out the door. I especially love the texts I get later in the day or the next thanking me for how great they feel.

Q. What do you like to do when you are not in the studio?

A. When I’m not in the studio I enjoy spending time with my friends and family, whether that be being outdoors, enjoying a good meal or listening to our favorite band. I also enjoy the downtime to meditate, read, journal and just relax!

Would you recommend the Real Pilates Program to others interested in teaching Pilates?

A. Yes, its a great comprehensive program, that focuses on “real” classical Pilates and not some of the contemporary, modern things you see out there today. I was taught classically from day 1 and find that the movements in this practice is what was meant for your body without causing any injury in the long term!

 

Girl Power: 5 Things Every Girl Should Know

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The 90’s may have birthed the slogan “Girl Power” but nearly 30 years later, the sentiment is more important than ever. Navigating the landscape of youth is a tough terrain especially in a digital age where hashtags become movements and movements become hashtags. Where social media teaches girls to compare and contrast their bodies, their achievements and to strive for perceived perfection. Here are 5 things every girl should know to harness their girl power!

You don’t have to have it all figured out! Knowing yourself doesn’t happen overnight. Building confidence and a strong sense of self is a long, hard process but we all have to go through it. Part of knowing yourself is knowing what you like and more importantly what you don’t. Take note of what food, music and books you like. Notice how you feel when you spend time one on one and with a large group of friends. Over time all of these little things will make clearer the larger picture of yourself. There is power in saying “Yes, I would like to do that” or “No, I wouldn’t like that at all”. It will come! Tips: Keep a journal! Writing things down helps to solidify information. Keep notes of things that you like (experiences, meals, movies, songs etc) Identify your core values! Write down your priorities in life and why these things are important to you. Take note of what bothers you and what makes you feel joy. This will help to pinpoint what really matters to you at the deepest level.

Knowledge is your best defense! Change begins with education. Don’t dumb down your smarty-pants self just to fit in. And try not to confuse smart with the false appearance of perfection. Smart doesn’t mean you have to know everything. Know what you know and intend to learn what you don’t. The world is at your fingertips. Tip: Find something that interests you and start to become a mini-expert! Try researching what you enjoy and find people who love it too. Not only will these techniques and curiosities help your school work but they will also help to discover things about yourself and the world around you.

Get out of your head and into your gut! What is your body telling you? Learn to trust that innate gut instinct otherwise known as your intuition. There’s a reason why we say “I just had a feeling” about it. Overthinking and trying to reason with your intuition can stop your gut instincts from becoming clear. Tip: To begin to recognize what your body is trying to tell you – start by noticing the sensations in your body. Everyone feels things differently.The next time you just “have a feeling” about something, stop and pinpoint where and what that feeling is so when you feel it again you’ll know it’s your intuition.

Shake off stress (literally)! You might feel like it’s the end of the world but the odds are in your favor that the sun will rise. Every tear shed, every heart broken and every friendship that fades away will rise and set like the sun. One day you’ll look back at your journey and realize how when one chapter came to an end, another miraculously began. Tip: How to get out of a funk? Try movement! Get out for a run or a fun fitness class like Pilates or Dance. Or – just get up and literally shake it out! When we exercise, our bodies release endorphins, which act like little waves of happy hormones sent straight to the brain. These happy waves will help to lessen those negative feelings that you can’t seem to get rid of.

You have a voice! We all have one. It might not be loud or bold or powerful just yet but it’s still there. One day that inner voice will be heard. Until then, nurture it. Listen to it. It will grow stronger and stronger each day, month and year. One day, it will speak up and communicate without hesitation. It will stand up for itself and for others without fear or guilt. It will ask for help when it’s needed and politely decline when not. Tip: Find someone you trust as a role model to help you and others find voice. Ask a school counselor, teacher, coach or another professional to mentor you and grab a couple of friends along the way! One little voice can become many and together, they will sing!

“I want every girl to know her voice can change the world.” – Malala Yousafzai

#GIRLPOWER

Find out about Camp Pilates Project, a one-week movement and mindfulness camp for young girls ages 10 and up. The focus is Girl Power, strong minds and strong bodies.

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By Brielle Brown, Blogger for The Pilates Project

Tight Hips? Here’s the Fix

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It’s not news that sitting for prolonged periods of time can reek havoc on your body. Lack of movement can cause bad posture, nagging lower back pain, and neck strain – but did you know that sitting is also the primary cause of hip tightness? Sitting all day means rarely extending your hip flexors which in turn, makes them shorter. This shortening can create an unwanted domino effect on the alignment of your pelvis, lower back and lower body. Sitting all day also means you’re not engaging your glutes, making them harder to do their necessary firing in everyday movement or your workout which can create knee strain. In short, your hips don’t lie – actually they’re pretty much compulsive truth tellers. So let’s hit the play button and get down to the business of hips that need a fix!

Workouts like the Pilates method will aid in full body alignment by lengthening the spine, stabilize the pelvis & working to bring your pelvis into a neutral position. But even if you are a regular Pilates practitioner, if your hips are extremely tight, you may benefit from doing these 5 extra stretches on a daily basis!

1. Knee to Chest Stretch

Lie on your back and gently pull one knee into your chest while keeping the other leg straight. Hold for 30 seconds and repeat with the other leg.

2. Figure Four Stretch

Lie on your back and cross your right leg over your left quad. Hold the back of your right leg and gently pull towards you. Hold for 30 seconds and repeat with the other leg.

3. Reclining Angle Bound Pose

Lie on your back and bring the soles of your feet together. Let your knees open and relax towards the floor. Hold for 30 seconds and repeat with the other leg.

4. Lunging Hip Flexor Stretch

Kneel on your left knee and place your right foot on the floor in front of you. Gently lean forward, stretching the front of your left leg. Engage your glutes for a deeper stretch. Hold for 30 seconds and repeat with the other leg.

5. Pretzel Stretch

Lie on one side and rest your head on your hand. Bend your top leg up as far as it will go and place on the floor. Bend your bottom leg back and grab hold of your foot. Hold for 30 seconds and switch sides.

We’ll see you at the studio!

 

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