Pilates for an Empowered Life

Where Should I Be Feeling This?

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As a Pilates teacher, one of the most common questions I get while teaching is, “where should I be feeling this?” I love this question. It’s a great question and there is only one answer — your Powerhouse. The Powerhouse is a name given to describe a group of many muscles including abs, glutes, thighs, and back muscles. Because there are so many muscles involved in your powerhouse it can be hard (especially for a beginner), to isolate where to feel something – but here are some starting points. 

First, let’s talk about where you shouldn’t be feeling this. You should not feel it in your joints – the knees, ankles, elbows, wrists and even neck. Joints like to take over when the muscles that surround them are weak or out of alignment. For instance, when you are working your thighs in your leg springs you should not feel your knees. If you are doing arm springs you shouldn’t feel your elbow or wrists. If you feel your neck in your ab series, you need to strengthen your upper abs and lats and not recruit the neck muscles to do the movement.

The non-negotiable in all exercises is that you should always feel your deep abdominals. Centering is one of the main pilates principles and you should always feel that you initiate your movements from there. Your abs should work before any extremities and it must be in that order. For example, when performing the stomach massage – the stomach must pull in deeply before your legs move. Once you get those deep abs to work you can work on engaging your thighs and glutes in all of these exercises and then work on engaging your upper back muscles as well to include the whole Powerhouse.

My next tip is to bring your brain to the muscle. Listen to your instructor’s cues and focus your brainpower on the muscle that you need to work. Knowing where to work can shift your attention to that muscle and make it work harder.

Lastly, this SHOULD feel like it is challenging. Plates is a workout and you should feel like you are working! If you don’t – engage your muscles a little harder.

See you at the studio!
– Sandi

The Whole Pie of Health: 3 Complements to Pilates for Your Healthiest Year Yet

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The Pilates Project, Fair Haven NJ

Everyday is another chance to make a change. It sounds easy enough, right? Truth is, the daily rat race makes it difficult to make decisions when it comes to reevaluating our health, our minds and our bodies. With hectic work schedules, parenting responsibilities and the external demands of a fast paced lifestyle, somedays it’s hard enough just to finish a full cup of coffee or get in a quick catch up with a friend. But that all changes every year on January 1st. A new year is a new beginning. The great thing about life is that it’s cyclical and when the yearly circle reaches the beginning – that is where you start again. 

Speaking of circles, think for a second that your health is like a pie. Each piece of the pie complements the other and if one piece is missing, it throws off the whole thing. We like to think of Pilates as one piece of the “pie” of health. Pilates has an abundant amount of mind/body benefits but in order to achieve the most optimal health possible, you need to complete the circle. You need the whole pie. One piece doesn’t replace the other rather it adds to the whole. 

At The Pilates Project, we focus on health as multi-dimensional and well-rounded. We are proud to recommend the following tried and true wellness methods and respective businesses we believe to be great complements to the Pilates lifestyle! Here’s what the practitioners had to say about their approach to wellness. 

CLEAN EATING

Our Pick: Eighty: Eat for Life www.eateighty.com 

“At Eighty, we believe in eating for life. It has been clinically proven, again and again, that what and how we eat significantly affects our physical, mental and spiritual well-being. There is no way to have a truly “healthy” body, no matter how many Pilates classes you take, if you’re not giving your body what it needs to thrive. Eighty Nutrition offers a variety of services, including nutrition coaching, food education, meal planning, nutritional therapy, accountability groups, and group cleanses, all focused on enabling and empowering clients to eat the best way for their bodies and lifestyles. We know that one size does not fit all, and work with our clients to create a unique blueprint for whatever their health needs and desires may be, whether it’s weight loss, more energy, reducing medical symptoms, a better routine for feeding their families, or just feeling better naked. Visit us at www.eateighty.com to learn more. Follow us on Facebook and Instagram @eateighty for our upcoming group events!” – Alison Kucich, founder of Eighty. 

Eighty is offering The Pilatesroject clients these great New Year’s Deals! 

  • Eighty’s two-week Real Food Winter Cleanse, beginning 1/14
    $85 for Pilates Project clients (regularly $99)
  • 15% off all Eighty Nutrition services for Pilates Project clients, through 1/31/19 

PHYSICAL THERAPY & CHIROPRACTIC CARE

Our Pick: Velocity Chiropractic and Sports Rehab, Red Bank NJ www.velocitychironj.com

“Velocity is comprised of a team of chiropractic physicians, physical therapists and occupational therapists who love working with active adults and athletes. We believe that the key to success is striving for optimum health with every patient by helping them to maintain balance within the human body. In our daily routines we call life there are constantly physical, emotional and chemical stresses that degrade your quality of living. We help the body achieve optimum expression of health in conjunction with excellent fitness facilities like the Pilates Project. – Dr. John O’Connor, founder Velocity Chiropractic and Sports Rehab 

MASSAGE 

Our Pick: Jason Kalfin Licensed Massage Therapist, Fair Haven NJ
(201) 240-6142; Tamara Squire Licensed Massage Therapist Fair Haven, NJ (732)614-6407.

“Humans are under daily stresses whether it’s with work, relationships, or an exercise routine. For some, their muscles are in a contracted  tight or painful state. My approach is simple – work the muscles & muscle groups origin to insertions. Address deeper areas of tension aka trigger points. Then lengthen lengthen lengthen! Oh and don’t forget to breathe into your stretches.” – Jason Kalfin, LMT

So as we kick off this new year of new beginnings – remember to give yourself the pie – the whole pie and hopefully the healthiest year of living yet. Happy New Year everyone!

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!

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