Pilates for an Empowered Life

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!

 

What’s a Pilates Apprentice & Why You Should Snag Sessions With Them While You Can

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Rome wasn’t built in a day and neither was Joseph Pilates’ method! So why should it be taught in a day or a weekend course?  At The Pilates Project we believe in teaching Pilates as it was created. We teach the Pilates legacy through Alycea Ungaro’s REAL Pilates teacher training program. All of our Pilates apprentices undertake a 600 comprehensive training course. During the 30 week course, teachers in training learn the original work of Joseph Pilates, all the original exercises and variations on all the pieces of apparatus. They also learn how to teach for all levels of fitness and how to challenge and inspire their students. You should snag your sessions with them while you can and here’s why…

  1. They LOVE Pilates. Our apprentices loved practicing Pilates so much that they committed to becoming Pilates instructors in an extremely intensive and demanding training program. Taking a session with someone who has an abundance of passion and focus is inspiring at the very least and hey – it might even motivate you to take a chance on something new yourself.
  2. They’ve had their “AH-HAH” moment. There’s a moment in a Pilates practice where you finally connect your mind to your body and all the exercises in the system make sense. The moment that makes you go “Oh, now I get it!!” Our apprentices have all had that moment and they can’t wait to share it with you! Ask them what helped them make their connection and what made them go “ah-hah!”
  3. Sessions are usually offered at a CHEAPER rate. Pilates is a commitment both physically and financially. Why not take advantage of adding another session a week at a discounted rate? Ask us about our apprentice session rate to pump up your Pilates practice! 

Get to know some of our apprentices in our Apprentice Spotlight. We hope they inspire you as much as they inspire us!

Apprentice Spotlight: Michelle and Dina

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Michelle Olson, second from left. Dina Smodlaka third from left.

Meet our teachers in training Michelle and Dina. These ladies love Pilates so much that they took on the Real Pilates 600 hour classical teacher training program so they could share their passion with others. Michelle and Dina are available and excited to teach and will be teaching a donation only class to benefit the NJ ASPCA and Project Write Now. Classes will be held Friday at 130 p.m. with Michelle (project write now) and Sundays at 11:30 a.m. with Dina (NJ ASPCA)

 

Michelle Olson

Q . What made you want to teach Pilates? 

A. I fell in love with the classical Pilates method during my very first session with Sandi Vilacoba in 2017. I was intimidated and challenged, but also encouraged to use my body and muscles in a way that felt very intuitive. I had always been physically fit, but never had a workout “clicked” for me like Pilates. I spent a year challenging myself in the studio and knew without a doubt that I wanted my Pilates practice to remain an integral part of my healthy lifestyle. Being able to share my enthusiasm with others as a Pilates instructor will be such a lifelong gift. 

Q. What is your movement background?

A.  I practiced the Cecchetti method of classical ballet from a very young age through college. I adore the discipline and artistic virtue of ballet, and still love to dance for fun. I then spent many post-ballet years developing a yoga practice, which I still enjoy. But Pilates is the perfect next step for me, as it is so similar to the deep, muscular work of ballet. It’s no wonder why so many dancers also practice Pilates.

What is your favorite thing about teaching so far?

A. It is beyond awesome to see a client’s facial expression change from: “I can’t do that” to: “I just did that!” 

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

In my free time I like to….wander around New York City, sink my toes in the sand, snuggle our two dogs and spend FFMN (Friday Family Movie Night) with my husband, Brian, and our two children, Oliver (10) and Ruby (7).

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

 Yes! The Real Pilates Teacher Training is not for the faint of heart. It’s a serious commitment with an end result of 600+ hours of training. However, we apprentices emerge with invaluable, real-world teaching skills, plus training and tips from some of the most committed classical Pilates teachers out there. You only live once — do what you love!

Dina Smodlaka

Q: What made you want to teach Pilates?

A: After I fell in love with Pilates, I wanted to teach it so others could also feel empowered and strong and now that they don’t have to suffer with various health issues any longer.

Q: Tell us about your movement background?

A:I was practicing yoga for two years and Pilates for about 6 months before I decided to become an instructor.  I have been teaching both for 12 years now.

Q: What is your favorite thing about teaching so far?

A: My favorite part of teaching is seeing my students have their “a-ha!” moment where they really make the connection to their practice and I love to see them progress and do things they never thought they could.

Q: What do you do when you’re not in the studio?

A: In my free time, I like to cook, read and visit museums to learn about history.

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

A: What would you say to someone who is on the fence?  I would absolutely recommend this program.  It is intensive, paced well and all encompassing.  The instructors want to see the trainees succeed and pass the legacy on to others.If someone was on the fence, I would impress on them that more knowledge and their practice and bodies is never a bad thing,whether or not they end up teaching.  

Pushing Past the Plateau – 3 Easy Ways to Go From Plateau to Progress in Pilates

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We all love instant gratification. We love seeing results fast, especially when it comes to improvements in the way we look and feel. Starting a new workout or weight loss program is prime real estate for those revered and quick results. However, over time you might start to see the effects slow down which might make you question what you’re doing. Don’t. This phenomenon is called the Plateau Effect. It’s nature’s law that if you do something over time, the direct results will begin to diminish. The good thing is that we’re all on a level playing field – it’s our normal biological response to get used to things. You are not doing anything wrong if you feel like you’re not seeing those stunning results you once did. It’s not your fault, it’s just human nature. Here’s a little secret – we can actually trick our bodies into harnessing back that potential for results. It’s possible to push past the plateau and get that progress we all want just by switching things up. Here’s how…

  1. Redesign Your Workout – Sometimes just moving the couch in the living room to the other wall is enough to make people think it’s brand new. The same is true of our bodies. Make a point to change the primary apparatus you use. Normally stick to the Tower? Try scheduling a Reformer class or rev it up in a fast moving Mat. Usually take classes? Try a private instead. Your body will perceive the change as a new workout and you’ll jumpstart your results!
  1. New Voice New Focus – Try switching up your regular instructor for at least one session a week. Although each instructor teaches the same system, everyone has their own unique teaching personality. You might see yourself focusing more on form with one teacher and flow with another. Shifting focus will help to recharge your body and your mind!
  1. Three Times a Charm – Only been taking one or two sessions a week? Try committing to one month of doing 3 sessions of your choice per week. Joseph Pilates himself recommended that the best results would be seen when practicing Pilates 3 times per week. When all else fails – do what Joe would do!

Let us know if you are feeling like you’ve hit a plateau and we’ll help you make the changes we all need. Remember, sometimes the smallest change can make the biggest difference!

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