You're only as old as you feel

"True age lies not in years or how you think you feel, but in how you actually are as infallibly indicated by the degree of natural and normal flexibility enjoyed by your spine throughout life. If your spine is incredibly stiff at 30, you are old. If it is completely flexible at 60, you are young." - Joseph H. Pilates (Return to Life Through Contrology)

Another year has come and gone and I find it hard to believe that I am nearing my 40's. I'm turning 37, to be exact, although even I had to do the math the other day to be sure that was in fact my age. With the years has come much knowledge and experiences, however I truly feel like a 20 year old still in my body. I still move through my days with vim and vigor and don't see my impending age limiting me in any way. I also don't feel the time clock ticking to achieve certain things in a particular time as I did in my earlier years. When it's right, it will be right.

I feel very fortunate to have been exposed to health and fitness from such a young age. To continue to learn and explore new and old methods. I listen to my body in a more profound way now than when I was younger. I choose to nuture, nourish, pamper, treat, and feed my body and soul physically and mentally every day. I thrive on my passion for teaching and am inspired daily by my teachers, peers, and students. So today on my birthday, I celebrate life in all its glory. I lift my arms to salute the sun in the morning and backbend opening my heart to grace with gratitude for my flexible, mobile, efficient, and youthful spine.

The Internal Shower

In Return to Life, Joseph Pilates describes the "Internal Shower":

"The exercises (Pilates) have stirred your sluggish circulation into action have begun to discharge through the bloodstream the accumulation of fatigue-products created by muscular and mental activities. Your brain clears and your will power functions."

"These exercises induce the heart to pump strong and steadily. As a result, the bloodstream carries and discharges from your system more of the accumulated debris caused by fatigue. Contrology exercises (now called Pilates) drive pure, fresh blood to every muscle fiber of our bodies, particularly to the very important capillaries which ordinarily are rarely ever fully stimulated once we reach adulthood....The result result is that the organs of the body, including important sweat glands, receive the benefit of clean fresh blood carried to them by this rejuvenated bloodstream." 

The "internal shower" warms you from the inside out. It makes the need for external heat, such as a sweatshirt or heated room unnecessary. Probably why I despise Bikram and overly heated studios. My body and breath take care of this function on their own. I always love the feeling and sight of my rosy cheeks after completing the Hundreds at the beginning of my workout and carrying it through. It also happens from the breathing of a Yoga class for me. Not an exhausted redness but a rosy glow that heats me internally, and makes me feel beautiful inside and out. I always feel most healthy and connected after experiencing this cleansing.

Look for this glow in your clients it's a great sign of knowing that they are connecting properly to their breath and movement.

Be sure to "internal shower" your body daily.

Pilates Method Alliance Conference 2010

I just returned from the 10th Annual Pilates Method Alliance Conference in Long Beach, CA. I am exhausted, motivated, inspired and overwhelmed. It was 3 days of great networking, friendship building, learning, shopping, and trying out new up and coming things in the Pilates industry.

Some of my highlights were Julian Littleford's The Magic of the Mat to the Chair, Rachel Taylor Segel's Joe's "Extra Muscles" Accessing the Internal Shower Through the Equipment, and Jillian Hessel's Mat Class.

I also thoroughly enjoyed meeting up with Twitter friends for a Tweet & Meet at District Wine Bar in Long Beach. Such a fabulous community of instructors  that are knowledgeable, supportive, and have become wonderful friends.

Balanced Body's Orbit

In addition to the workshops and classes I was able to try out some really cool equipment. Balanced Body has been working hard and has some great new additions coming out. (Stay tuned for a future blog on a really cool piece of equipment from them that I just adored). Their Orbits, Core Align, and Arcs were a big hit. Their new Rocker drew quite the crowd as well (more to come on that). Balanced Body has also teamed up with The Pilates Center of Boulder (TPC) to make a specific line for them and their classical style. Their prototype is 99% done. I had the chance to view and explore a little and was not disappointed. A lot of great changes were made to suit TPC and I am sure that it is going to be a win/win relationship for both parties. ActivCore's booth was rocking demonstrating the Red Cords equipment and workouts. I bought a RedCord Mini Plus and am so excited for it to arrive so I can start playing. The ToeSox booth was jamming. Attendees couldn't get enough of these wonderful sticky, toe separating socks in colorful patterns. These were spotted all over the Convention center. Green Apple Clothing was another big hit. With their eco friendly, cute, and affordable clothing line. I would be surprised if they had any stock left at the end of the Conference.

All in all it was a great conference and I look forward to sharing with you my insights and thoughts over the next few blogs. If you attended the conference, please comment below on what some of your favorite things were.

Rock-n-Roll with Pilates

Rolling like a Ball (ex:Rolling)

Pilates was Rocking-n-Rolling before Elvis or the Beatles.

Granted I am talking about movement and not music. This Rock-n-Roll is admired by all ages young and old and was born before it's musical genre.

The Pilates system has many rolling exercises (supine) and rocking exercises (prone) built into it's series. The rocking and the rolling takes place in the "powerhouse" of the body, between the shoulder blades and hips.  

In the Pilates Mat series the Rolling exercises (supine or on your back) include Rolling like a Ball, Open Leg Rocker, Boomerang, Seal and Crab. Rocking exercises (prone or on your belly) include Swan Dive and Rocking. Rolling is meant to allow breath into the body to it's fullest deepest potential, the spine to stretch and lengthen, and massage the spine against the mat and the internal organs with breath. 

Rocking (ex:Rocking)

Rocking strengthens the muscles along the spine, stretches the front of the chest, shoulders, and abdominals. Rocking and rolling should be light and playful, like a beach ball blowing in the wind. It will teach your body that strength and flexibility can be (and need to be) relaxed and flexible on the outside of the body, while engaged and supported from inside the body. That proper and purposeful breathing can carry movement more effortless than tensed up muscles.

So turn it on, turn it up and play with some Old time Rock-n-Roll.

Fall into slumber and health.

As we head into Fall changes in the weather, schedule, and daylight hours can wreck havoc on your body. Things like lack of sleep and allergies can put your body under the weather rather quickly. Here are a few tips to avoid the downfall of Fall.

"The man who uses intelligence with respect to his diet, his sleeping habits, and who exercises properly, is beyond any question of doubt taking the very best preventative medicine provided so freely and abundantly by nature."- Joseph H. Pilates (Return to Life through Contrology)

He goes on to outline several tips on sleep habits.

1. Restful sleep is impossible without the fullest and complete relaxation of all our muscles.
2. A quiet, cool, well-ventilated room is best.
3. Do not use a soft mattress. Firm but not soft is a good rule to follow.
4. Use the lightest possible bed coverings consistent with warmth.
5. Do not use large bulky pillows (or as some do, two stacked pillows). Better still, use none at all.
6. Nervousness is usually aggravated by a lack of proper exercise, especially in the case of one with a trouble mind. The best way to alleviate this condition is exercise. So if your sleep is disturbed, rise immediately and perform your exercises. Particularly beneficial in this regard are the spinal rolling and unrolling massage exercises which relax the nerves and induce sound, restful sleep. *Roll up, Rolling like a ball, Spine stretch, Roll over and Bridge would be acceptable "Spinal rolling" exercises that should not awaken the nervous system to much to return to sleep.

Joseph also had some early ideas on nasal/throat washing to avoid disease.

"...cup some water in the hollow of one hand and while holding one nostril closed, with the other hand snuff this water up in the other free nostril, then expel it through the mouth by pressing both nostrils slightly, and repeat for the other nostril. In this way, the water is permitted to enter the throat and ejected through the mouth, the throat and mouth are cleansed and kept in a healthy condition and gradually immunized against disease.  These simple suggestions. if properly followed, would prevent the great majority of all of our nose, mouth and ear ailments"

Personally I would suggest doing this a little different. 

• For nasal allergies I highly recommend the Neti Pot. A little warm salt water goes a long way. In the midst of a cold, the Neti Pot can relieve the sinus pressure and clear out the bacterial junk. On a daily basis, with allergies, the Neti Pot can prevent allergy flare ups from happening as regularly.
• For a throat filled with mucus or just to clear out bacteria, try gargeling with warm salt water. Allow it to hit the back of the throat for a few rounds, expel, and repeat. For a dry scratchy throat try warm water with a litte honey added to coat your throat.

Another great daily tip to add in to avoid the cold is Emergen-C. Add it to a glass of water in the morning and up your resistance to the bacteria that is lurking around. Lots of different flavors to chose from. It will give you an added boost of energy and up your immunity to those nasty viruses.

Hope these tips help you and your family Fall into slumber and health with ease.

A good stiff one

Sounds dirty, but actually I am referring to cleanliness. A topic that Joseph Pilates wrote about in Return to Life Through Contrology.  Regarding Cleanliness J.P. wrote:

"...the correct technique to use in accomplishing this highly desirable result is to bathe using a good, stiff brush with no handle.  This type of brush forces us to twist, squirm, and contort ourselves in every conceivable way in our attempts to reach every portion of our body which are otherwise comparatively easy to reach with a handle brush. The use of a good stiff brush stimulates circulation, thoroughly cleans out the pores of the skin, and removes dead skin too. Remember, the pores of your skin must breathe; they cannot do so unless they are kept open and freed from clogging. Your skin will soon respond most gratifyingly to this perhaps seemingly Spartan-like treatment and acquire in the process a new, fresh, glowing appearance.  It will also develop a texture smooth and soft to the touch. So brush away heartily and merrily!"

Here are two stiff bristled brushes I recommend.

The Body Shop $12

Earth Therapeutics

I also highly recommend an exfoliating scrub.  There are quite a few good ones on the market. I like L'Occitane Verbena Body Salt Scrub, Origins Ginger Body Scrub, and Alba Sugar Cane Body Polish, and . Or you can try making one of your own with these recipes.

Breathe...

In both Yoga and Pilates we focus on the connection of breath and movement.  Yet the breathing process is different in each method and has a different purpose.

In Yoga, the most common breath taught through the asanas is Ujjayi. An inhalation through the nose and exhalation through the nose, which makes a soft sound at the back of the throat on the exhalation (much like Darth Vader from Star Wars).  The breath is meant to be loud enough to be heard without being too forceful. It is meant to create a rhythm and flow for movement and to create an internal heat.  Many forms like Ashtanga have a set number of breaths for each posture or asana.  The internal breath heats the body from the inside-out, creating a sweat, and detoxifying the body from the purging of this sweat.  There are also many ways of studying the breath through Yoga called Pranayama. Pranayama teaches how to control the breath in different ways for specific purposes, i.e. digestion, stress relief, enlightenment.

In Pilates, the breath is built into the movement as well as cued.  Different than Yoga, Pilates breath is an inhalation through the nose and an exhalation through an open, relaxed mouth. Joseph Pilates called this breath "an internal shower". Imagine trying to see your breath on a cold day or fogging up a mirror.  This breath "supplies the bloodstream with vitally necessary life-giving oxygen in the most efficient manner. Also the complete exhalation and inhalation of air stimulates all muscles into greater activity", according to Joseph Pilates writings Return to Life through Contrology. The breath is used to cleanse and purify the body of toxins, increase circulaiton, and wring the body out.  The movement and breath coordinate with one another the inhalation is usually done on a lengthening or stretching movement and the exhalation on a contracting or shortening movement. It is meant to aid in the movement and the movement aid the breath.

In both practices it important to remember to breathe and not hold or ever tense up on your breath.  If you practice both Yoga and Pilates you may find switching from one style of breath to another confusing. Try to relax and most importantly breathe, regardless of which breath you end up with.  As Joe is often impersonated, in his thick German accent "you must in d air to out d air".

Seussilates

Have you ever thought of Pilates in terms of a Dr. Seuss book?

I have. I equate it to many of my clients to Dr. Seuss' Green Eggs and Ham. Here's why. In Pilates, Joseph took a handful of shapes and applied them over and over again in different planes in space, on different apparatus, forward, backward, upside down, etc. Once you learn a shape in one plane of space or piece of apparatus, the challenge begins.

I am Joe.

Joe I am.

That Joe-I-am!

t

I do not like that Joe-I-am!

Do you like
to flex and extend?

I do not like to,
Joe-I-am.
I do not like
to flex and extend.

Would you like to
Here or there?

I would not like to
here or there.
I would not like to
anywhere.
I do not like
to flex and extend.
I do not like to,
Joe-I-am

Would you like to
on a chair?
Would you like to
in thin air?

I do not like to
in a chair.
I do not like to
in thin air.
I do not like to
here or there.
I do not like to
anywhere.
I do not like to bend and extend.
I do not like to, Joe-I-am.


Would you like to
on a box?
Would you like to
against the shoulder blocks?

Not on a box.
Not on the shoulder blocks.
Not on the chair.
Not in thin air.
I would not like to here or there.
I would not like to anywhere.
I would not like to bend and extend.
I do not like to, Joe-I-am.

Would you? Could you?
on a barrel?
Do them! Do them!
Here they are.

I would not ,
could not,
on a barrel.

You may like them.
You will see.
You may like them
in a tree?
I would not in a tree.
I would not, could not in a tree.
Not on a barrel! You let me be.

I do not like to on a box.
I do not like to against the shoulder blocks.
I do not like to on a chair.
I do not like to in thin air.
I do not like to here or there.
I do not like to anywhere.
I do not like to bend and extend.
I do not like to, Joe-I-am.

A carriage! A carriage!
A carriage! A carriage!
Could you, would you
on a carriage?

Not on a carriage! Not in a tree!
Not in a barrel! Joe! Let me be!
I would not, could not,on a box.
I could not, would not, against the should blocks.
I will not do them on a chair.
I will not do them in thin air..
I will not do them here or there.
I will not do them anywhere.
I do not like them, Joe-I-am.


Say!
With the straps?
Here with the straps!
Would you, could you, with the straps?

I would not, could not,
with the straps.

Would you, could you,
with these springs?

I would not, could not, with these springs.
Not with the straps. Not on a carriage,
Not on a barrel, Not in a tree.
I do not like them, Joe, you see.
Not on a chair. Not on a box.
Not in thin air. Not against the blocks.
I will not do them here or there.
I do not do them anywhere!

You do not like
to flex and extend?

I do not
like to,
Joe-I-am.

Could you, would you,
with a push through?

I would not,
could not.
with the push through!

Would you, could you,
with the roll down?

I could not, would not, with the push through.
I will not, will not, with the roll down.
I will not dot them with the straps.
I will not do them with the springs.
Not with the straps! Not in a tree!
Not on a barrel! You let me be!
I do not like to on the box.
I do not like to against the blocks.
I will not do them on a chair.
I do not like to in thin air.
I do not like to here or there.
I do not like to ANYWHERE!

I do not like
to bend and extend.

I do not like to,
Joe-I-am.

You do not like to.
SO you say.
Try them! Try them!
AND you may.
Try them and you may I say.

Joe!
If you will let me be,
I will try them.
You will see.

Say!
I like to bend and extend!
I do!! I like them, Joe-I-am!
And I would do them with the Push through!
And I would do them with the roll down...
And I will do them with the springs.
And in the straps. And on a carriage.
And on a barrel. And in a tree.
They feel so good so good you see!

So I will do them on a box.
And I will do them against the shoulder blocks.
And I will do them on a chair.
And I will do them in thin air.
And I will do them here and there.
Say! I will do them ANYWHERE!

I do so like
to bend and extend!
Thank you!
Thank you,
Joe-I-am

Take the C-shape (Abdominal curl) for example, a shape of flexion.

Can you find it on your back? (Hundreds)

Can you find it sitting up? (Stomach Massage)

Can you find it upside down? (Upside Down Push Up, Elephant)

Can you find it over a box? (Washer Woman)

Can you find it with one leg? (Single Leg Stretch)

It also is a big clue to what you or your clients are struggling with. Key in to what shapes are involved in the exercises that are the most challenging and you have found a road map of where your work begins. For me it is thoracic rotation. I am uber mobile in flexion and extension, but when it comes to twisting I have a hard time stabilizing the pelvis and only allowing the torso to rotate. Exercises like Twist on Hip and Snake take a lot of diligence on my part to not let my hips lead the way.

Many times I will use a shape as a theme for a lesson working on the idea of flexion in every plane of space, angle, position, and apparatus possible. Showing the client how to really tap into that shape wherever it may be.

Are you a Pilates Snob?

I admit it I am a Pilates Snob.

I was trained in Classical Pilates and believe this to be Pilates. Although the other styles intrigue me and I like some of the preps and modifications, to me Classical Pilates equals Pilates.

There is a reason Classical Pilates follows a series of movements. The Pilates Method is based on principals like Control, Precision, and Concentration. Classical Pilates is like the trunk of a tree. Firmly rooted into the ground, growing from its foundation upward and branching outward to expand.

When I enter a Pilates class there are certain things that I expect. Personally, I expect to see certain exercises in a certain series or flow, however I am open to some modifications and other excercises that may help build into those Classical exercises. I expect to see and hear certain themes and principles of the Pilates Method conveyed throughout the session.

So what exactly is the difference between Classical and Modern Pilates? In talking with colleagues this week I asked their opinion on the matter and was pleased to find that most of them fell into the same category of beliefs as myself. I believe Classical Pilates to be the teachings that were handed down from Joseph Pilates (and his wife Clara) to a group of his students, know as Pilates Elders in our community. These include such teachers as Romana Kryzanowska, Lolita San Miguel, Eve Gentry, Mary Bowen, Ron Fletcher, Kathy Grant, and Carola Trier. These Elders then taught their students who became teachers, who taught their students who became teachers, and so on. And somewhere along the journey teachers have taken the teachings of Joe and added their interpretations, scientific backgrounds in exercise and kinesiology, and other disciplines (i.e. yoga, kickboxing, Franklin Method, etc) to the core Pilates exercises branding their style into the Modern Pilates category. STOTT Pilates defines their style of Modern as incorporating “current knowledge of exercise science & spinal rehab into the principles of Pilates”.

I view the training like a box of crayons, you have to start with the primary colors first. Understand what each of those colors involves, means, and represents, before starting to add in more diverse colors. That is not to say that blue is any better of a color than turquoise for example, however it is understanding that turquoise has a base of blue at its root and becomes turquoise by adding to it some other primary colors like yellow and green. Not better but diluted, changed, and different in its own right. Many of these Modern schools add much value to the Pilates world and commnity and do have their roots in the Method. After teaching for over ten years I believe that I have a strong enough root into the method to begin to be open to these new, modern styles. I think it is very important that as we begin to expand and incorporate these new ideas that the Pilates Method does not begin to play out like a bad game of Telephone, where the outcome is so far away from the original message.