Life after the Ranch and back to reality

Arrived home after spending an amazing week of teaching at Rancho La Puerta. I met so many wonderful people of all ages and walks of life. It was like an adult summer camp filled with health, peace, emotional well being, exercise, nature, and pampering.

Although the weather in Tecate last week was not as warm as I was hoping for. The experience at the Ranch fulfilled all my hopes and desires. Most days started with an early morning hike through the mountains. Chatting with new friends and convening with nature. A healthy breakfast would follow with lots of fresh fruit, oatmeal, quinoa, eggs and even pancakes one morning. A nice warm cup of tea with a spoonful of agave warmed me up to teach.

Every day I taught a 9am Pilates Level 1 and a 10am Pilates Level 2. Tuesday and Thursday afternoons I also taught a level 2 Reformer class.It was a progressive series adding fundamentals and exercises every day. The clients were so fabulous. Open to learning something new or in a new way and making deep, internal changes in their bodies daily. I was so appreciative of their willingness and trust to explore with me every day. Each one of them was truly a gift to me.

Once my morning classes where finished, I had plenty of time to explore the ranch and take some classes on my own. Some of my favorites were Nia with Maya, Hulu Hoop with Hazel, Cardio Drumming with Miguel, and Release and Mobilize with Diane. I also tried a water class (which I have never done before). I felt a bit uncoordinated and retarded but was open to newness and got a great workout from Craig. I also explored some sound classes and some pampering treatments.

The Ranch's healthy spa cuisine left me feeling full and inspired to try adding some different things to my diet. So many wonderful meals and I ate all of them and actually lost 4lbs. Mostly what I will take away from the diet is to eat some complex carbs for breakfast like quinoa or rice with some fruit. Normally at home I eat carbs like bread for breakfast. Not anymore. As a whole there really was not a lot of bread in the menus. Lots of fresh vegetable soups and salads with toasted nuts and fruit slices and then a dinner of items like fresh fish, vegetarian lasagna, stir fry, enchiladas. Are you getting the picture that I ate and ate well?

Some evenings were filled with fun events like Bingo with Barry. This is definitely not to be missed. Hilarious. Fun. A bit raunchy. A good time had by all. Friday evening had a live band and dancing. A blast and a perfect way to end the week with all my new friends and students.

I truly enjoyed every minute at the Ranch. I feel rejuvenated, refreshed, invigorated, inspired, and at peace. I hope to be asked back in the future to Present again, as I would truly like to make Rancho La Puerta at least a yearly event.

What Yoga and Pilates is and is not.

Many of you have asked me to try to articulate how I describe the differences between Yoga and Pilates. While I could write a book on the subject, I will try to present the major differences (as I see them) as concisely as possible.

First let me say that I practice and enjoy both Pilates and Yoga. I find them as movement forms to have many similarities that lend well to one another. The following thoughts are my thoughts and are not meant to demean or belittle either Yoga or Pilates, but to try to put into words a clearer idea of what these both are and are not.

Yoga is a philosophy and Pilates is an exercise regimen

First, we must look at the intentions of both practices. Yoga is a philosophy that has existed for many thousands of years. There is a religious text called Bhagavad Gita that many of the asanas (postures) are representative of. The intention of the asanas is to create openess in the body to be able to sit in stillness for meditation and the attainment of kundalini or enlightenment. Only with the introduction of Yoga to the western world was it ever thought of as a fitness or exercise regime. Pilates has no spiritual or philosophical text or connection. It is an exercise regimen intended to create Uniform Body Development. The goal of Pilates is movement in the most precise, efficient, and effortless way.

Yoga works from the outside-in and Pilates from the inside-out

In yoga the series of movements start broad with sun salutions. They continue to be expansive and standing until about half way through practice, depending on style of yoga (i.e. Hatha, Iyengar, Ashtanga, Anusara, etc.) Then they move towards seated, prone, and supine work and finish supine with savasana (or rest pose). The external, expansion movement opens the body up for stillness and internal reflection. Pilates begins supine with small muscle engagement, connecting to mind body awareness and control. It moves from the center outward, starting with small movements and then gradually expanding to full body movements. The more expansive movements come at the end of the series leading to control of full range of motion, stability, and strength of movement.

Similar shapes

Both Yoga and Pilates shapes of movement are based off of things seen in Nature. Many of the movements mock animals like Cat, Swan, Snake, or Cobra. Many represent plants like Tree or Lotus. Many of the shapes are represented in both Yoga and Pilates. For example in Yoga Boat Pose is very similar to Pilates' Teaser; Pilates' Swan and Yoga's Cobra are similar, and many shapes make an appearance in both styles of movement.

Focus on Breath

Breath is a focus of both forms. The movements and the breath are coordinated. In most Yoga the breath is a heated cycle of breath (inhale through the nose, exhale through the nose), while in Pilates the breath is a cleansing style (inhale through the nose, exhale through the mouth). See previous blog Breathe.

Like I said I could write a book. But let's start with these. Let me know your thoughts on the differences and similarities between the two in the comment section below. Or if you have a specific question about either forms feel free to ask and I will do my best to answer as clearly as possible. 

Hope this helps and sheds some light on the subject. 

Winter Escape

Retreat:

A place affording peace, quiet, privacy, or security.

This February, find tranquility, peace, and warmth, while enjoying your physical surroundings and pampering your body and soul. I have always found Retreats to be most beneficial to my body and mind. When I allow myself the well deserved time and utmost priority I can come back to my business, clients and family a better me. Well rested, reflective, meditated, nurtured, inspired, invigorated, and fed both spiritually and physically.

There are many places that offer Yoga and spiritual retreats, however I had a hard time finding a space that inhabited a full Pilates studio as well as a beautiful retreat space. I wanted to be able to offer Pilates Mat Classes, as well as Group Reformer and Private Sessions. And in this economic time, make it as affordable as possible without spending a ton on travel to a foreign country. Rancho La Puerta is just that place. Located in Tecate, Mexico. Rancho La Puerta is the perfect retreat spot, even voted by Travel & Leisure's 2010 voters as a Best Destination Spa. With it being located about an hour outside of San Diego, California residents would even be able to drive to the resort without any air fare.

Currently living in Chicago, winter and cold last a good portion of the year. By the February month I am ready for an escape and rejuvenation to get me through until May, when Chicago finally starts to warm up.

This February join me at Rancho La Puerta for either a 4-day or 7-day retreat. Visit www.pilalates.com for more info. Hope to see you there!

The Modern "Pilates Studio"

As Pilates is becoming more and more mainstream and Pilates studio owners are looking to monopolize their space other modalities are being added. I wonder what modalities studio owners find that draw in more business while still adhering to their mission statement? And what clients would like to see offered within their studio?

It used to be that when you walked into a Pilates Studio you could expect to see the traditional Pilates apparatus; Reformers, Cadillacs, Wunda Chairs, Ped-a-Pulls, Circles, etc. Now you may be suprised by what you see in addition to the Classical Pilates equipment.

This was very apparent at The Pilates Method Alliance Conference. Within the convention hall Gyrontonics, ActivCore, and Xtend Barre all had very popular booths. Some studios do a very coherent job of adding other modalities while still maintaining Pilates Principles. It is a tricky line to walk. Here in Chicago, Harmony, owned by Laura Dixon, does a fabulous job of offering Pilates, Gyrotonics, Xtend Barre, Cardiolates, and TRX all while maintaining a strong Pilates foundation. I believe her model is why her studio has been so successful over the years and why her clients keep coming back for more. Body Endeavors has added ActivCore, a strong massage network, and has cardio equipment available for use by their participants. Other studios have remained constant by teaching strictly Pilates and are known for that.

Does opening up your studio to other related modalities help the business and clientele? What are the parameters that you set when considering adding another modality? What do your clients want to see in the studio?

Healthy Holiday Gift Ideas

The holiday season is abounding. This year why not give the gift of health. Here are a few healthy gift giving ideas in a variety of price ranges.

A month's worth of classes at their favorite yoga, pilates, or dance studio. In Chicago, studios like Yogaview and Bar Method offer Gift Certificates in any amount. Nature Yoga offers packages like an Intro Pack for only $79 or a monthly unlimited for $150. Ask your favorite yoga or pilates instructor if they are offering gift certificates this holiday, piLALAtes is. What better way to help your loved one reach their New Year's Resolution than with the gift of Physical and in some cases Spiritual health.

A gift certificate for a relaxing massage with your favorite therapist. Either in home or at their location. This is a great way to treat your loved one to some holiday de-stressing and also to compliment your therapist with a referral that may potentially become a new client. Note: I think it is proper when giving a gift of this nature to include tip, so the recipient is not reliable for this.

This is one of my favorites, a homemade spa package. Put together some of your favorite products. I like to bag up some of my favorite bath salts or scrub, a relaxing scented candle, a face mask, homemade body oil with essential oil added to it (can be used for bath, moisturizing, or massage), a few tea bags, and some chocolate. A decadent gift of relaxation and time. Maybe try adding an Itunes playlist of some relaxing tunes. This gift can be as simple or extravagant as you choose.

Or try a spiritual or healthy living book. There are so many great ones to choose from. I suggest The China Study, The Omnivore's Dilemma, The Tipping Point, The Book of Awakening: Having the Life You Want by Being Present to the Life You Have, The 7 Habits of Highly Effective People, or Light on Yoga to name a few. Give a book in Kindle or Nook to be even more environmentally friendly and save the paper of an actual book.

Do you have a favorite gift of health that you have given or received?

Rockin' Reformer

At the 2010 PMA Conference in Long Beach, Balanced Body unveiled their prototype for a Rockin' Reformer (official name unknown). It is an accessory type piece that can be added onto the bottom of any Balanced Body Reformer that alters the stability of the entire piece of equipment and allows movement in more planes. One rocker goes on front and one on back and there are blocks that can slide under to stop the rock and bring the equipment back to stability without removing the rockers.

This piece of equipment drew a lot of attention at the booth. I had the privilege of receiving a mini-lesson on this Rockin' Reformer from Balanced Body's Elizabeth Larkham. She challenged me with exercises like Bridge and Semi-Circle adding in rotation of the reformer and spine. A cat like/knee stretch combo with rotation, a Control Front variation, and Snake.

Single Leg Circles
on Rockin' Reformer

At first mounting the equipment itself feels awkward and insecure as it is not stable. But the body becomes accustomed quickly. I was concerned, as I suffer from extreme motion sickness, that I would feel like I was on a boat in the ocean waves. However, the movement of the rocker was much more subtle and thankfully I felt no motion sickness. Instead I felt a huge amount of freedom of my spine and hips, more stabilization of my shoulders, and a smile on my face as I explored these Classical Pilates exercises with a twist (literally). It was a ton of fun, challenging, and an exploration of where Pilates can go. I truly enjoyed this new prototype and look forward to seeing it in studios in the near future. 

Note: The name of the piece, cost, and availability date are unknown as of now. I have contacted Balanced Body and as soon as I hear back with this info I will post it for you. It is not in their existing catalog or website as of yet.

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.

Trick or Treat? Franklin Method

Props Gini uses to teach FM.

"To change your body, one must change their mind"

I had the privilege of participating in two Franklin Method workshops lead by the fabulous Gini Martinez of Pilate Your Body. Gini is intelligent, witty, passionate, and creative about movement and her teaching. I highly recommend that anyone who teaches any sort of movement treat yourself to some Franklin Method. You won't regret it. I learned a lot about how my body actually works, how much my thoughts can affect and change my movements, and how to better cue movement for myself and my clients. I came out of the weekend very inspired and also very overwhelmed. How do I take all of this new insight into my Pilates teachings?

Franklin Method is based on four steps:

1. Feedback - Check in on how and where you are now. What do you like? What do you not like? (Try to focus on the positive, as it really does change the outcome. For instance: If you notice your shoulders are tense, instead of focusing on the tension think about the openness and lightness you would like to feel in them.)
2. Make a plan - What are you going to work on changing and how are you going to go about it? (I am going to send breath into my shoulders and imagine my shoulder blades sliding downward like a chocolate fondue fountain)
3. Feed Forward - Put the plan into action.
4. Compare New Status Quo to the Old - Was there a positive change? Even if it is the littlest bit.

It is a cycle. So repeat until the desired affect occurs. Maybe a new plan is necessary.

What I realized during this weekend was how important it is to really know what is happening in the body during movement. I know my anatomy and the cuing of movement within Pilates. However, many times the cuing contradicted what was actually happening with the bone rhythms. Once I could imagine the movement of the bones in certain actions I could facilitate movement in a much more organic way. 

"Embodying function, Improves function".

I realized that I had been tricking my body into performing certain movements with contraction instead of treating my body to efficient movement with ease. As Gini says:

"If your muscles are tense, they are contracted. If your muscles are contracted, they aren't available for movement."

Give your body a treat and incorporate some Franklin Method into your body and teaching.

Here is a link to a video of Eric Franklin releasing Shoulder Tension.
And just added here is a podcast of Gini discussing Franklin Method on air with Karena Lineback. 

Xtend Barre

Bar classes are all the rage from Bar Method, Dailey Method, Barre Bee Fit, etc. Everyone from Drew Barrymore to Madonna with Barre3 are taking Bar style classes.

I've taken these Bar Style classes at few different locations now. With my background in Pilates and Yoga I find some of the cuing and exercises in most of these Bar style classes to overuse certain muscle groups and place the body is some poor postural patterns of movement.  Also many of these schools of Bar lack the proper training to instructors and teach a choreography that is repetitive with very little anatomical knowledge.

Xtend Barre is not one of these. "The Xtend workout combines the amazing results of dance with the principles of strength and safety in Pilates." In order to take the training course to teach Xtend you must already hold a Pilates Certification and the classes can only be held in a licensed studio or workout facility.

Out of the many styles of Bar classes I found this style to be the most thorough class. The class moved through all parts of the body from light arm weights, plies, Pilates style ab work, thigh work, and stretching. The cuing was precise and form driven. It was a small class (only 6 people at the location I took class) versus the 20-30 people that are usually in a Bar class. This Bar style also seemed to have a little more of the dance class feel to it instead of the aerobic class feel.


I found Xtend Barre at Harmony Mind Body Fitness in Lincoln Park neighborhood. Definitely the best Bar style class I have found yet. Try it for yourself and Xtend your Bar horizons.

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.

On The Ball

The resistance ball is a fabulous piece of apparatus that is fairly affordable and doesn't take up a lot of space. Adding a resistance ball to your Pilates exercises will add a sense of balance and instability to kick up the intensity of your Matwork.  It can also be used to mimic many of the exercises on the Reformer, Cadillac, or chair.

When picking a resistance ball, the size of the ball will be dependent on your height and leg length. The best way to know is to sit on the ball like sitting in a chair. Your knees should line up with your hips with your feet placed firmly on the floor. If the angle is greater the ball is too big, and smaller the ball is too big. I am 5'2" and use a 55cm ball. Also be sure to fill the ball to firmness.

Here are a few of my favorites on the Resistance ball to add to your workout. For more workouts like these be sure to visit and subscribe to piLALAtes YouTube channel.

Teaser: The Holy Grail of Pilates

Teaser is defined as:

"an advertising or promotional device intended to arouse interest or curiosity especially in something to follow."

"a puzzling problem." 

Pilates' Teaser is just that. Both "intended to arouse curiosity", "I want to be able to do that". "Look at how beautiful, graceful and strong the body looks in this position" and "a puzzling problem", "That is harder than it looks" and "How is the body capable of that?".

The Teaser is as synonymous to Pilates as Hundreds. Yet Teaser is truly an Intermediate/Advanced exercise that is meant to connect the previous teachings into utilizing your skills all in one exercise. Easier said than done. Teaser combines the knowledge of rolling and unrolling the spine, pelvic stabilization, core connection, supporting the leverage of long extensions of both arms and legs, breath, and control.  One could (and many do) rely on pure momentum to throw themselves up into this beautiful shape. However, Teaser like most of the Pilates repertoire, is about the journey and not the destination. Many times when teaching this exercise I will slow down the movement to take the momentum idea out. I also like having my clients close their eyes and visualize in their head the movement rather than focus on the external image. In class situations, especially, Teaser can become one of those competitive moments for a student. Closing your eyes takes the compete out of the exercise. 

Teaser is like finding the holy grail in Pilates, "available to all, but only fully realized by those who prepare themselves". Only when you let go of the preconceived ideas and focus on building the foundation do you realize that is right there within your reach. And one day you find yourself in Teaser with grace, ease, and strength from all the hard work you have done before.  Until then it is arousing your curiosity and puzzling you just as it is named to do.

Qualtiy over Quantity

With principles like control, precision, concentration, and centering, it is no wonder that Pilates is all about quality of movement.

Many forms of movement work off of sets and repetitions like 3 sets of 12 repetitions with increase in weight load.  These quantities of exercises are meant to exhaust or fatigue the muscle groups being used.  This is also why when lifting weights many trainers will work on one part of the body, i.e. Upper back, Chest and Arms.  Then the next day a different body part grouping, alternating the muscle groups but never focusing on full body development.

Pilates works on uniform body development. Working the entire body and all muscle groups in each session. The most amount of repetitions done for one specific exercise never exceeds 10 repetitions. There is no such thing as a set in Pilates, instead each exercise in the series flows from one to the next encouraging the entire body to become active, engaged, and developed.  The attention to form and quality is what allows Pilates to produce grand results without a lot of repetition and exhausting of the muscles. It also means that there does not need to be a rest period between workouts. When leaving a Pilates session many students comment on how "open", "tall", "free", and "strong" they feel.  There is not that feeling of not being able to move the next day that comes from other types of exercise.  Although you may feel an internal soreness from the deep connections of the work.  You can and should incorporate some amount of Pilates into your everyday routine.  This superior style of movement will allow you to lead a life full of quality and quantity.

My job is a pain in the __________ !

Whether your job entails you sitting at a computer all day, playing chauffeur to your kids activities/running a household, or hauling products on sales pitch meetings; your job could be and probably is causing your body a lot of pain.  Many of the activities involved in our jobs are done under stress and create undesirable movement patterns. Since movement patterns develop over time and repetition the 7-12 hours (or more) on your job is doing you more harm than you may think.  Your good intentions of working out at the gym, pilates, yoga, or your personal trainer 1-2 hours a day, 5-6 days a week is a good start. However, in the grand scheme of things these good movement patterns are not enough to negate the undesirable patterns being reinforced in a greater time frame.

So if you are not fortunate enough to work in a field like mine, what are you to do?

First of all be aware. Notice how you are sitting at your desk, in your car, carrying your bags. Notice what happens to your body when you start to think about how you are sitting, where your shoulders and head are in space, the side of your body that is carrying your heavy bag.  Just the awareness will allow you to notice your posture, habits and notice where you are carrying your tension.  Become aware throughout your day. Not only when you are at work, but preparing dinner, bathing your children, washing the dishes, even reading or watching television.  I have caught myself several times sitting on the couch reading with my head and neck completely tensed up and forward. Awareness is the first step in breaking any pattern.

Second, try to send the positive movement patterns from yoga, pilates, your personal trainer into your workday.  Sit up tall lifting out of your hips. Create space between your vertebrae. Allow your shoulders to hang and rest gently on the spine.  Root down through your feet and lengthen out through the crown of your head.  Creating this internal conversation with your body throughout the day can create a lot of positive changes.  This is also a good time to reevaluate your work environment. Is your chair at the proper height for your computer? Is the position of the back of the chair causing you to slouch or enabling you sit up tall? I am a huge proponent of sitting on a large resistance ball when at my computer, forcing me to sit up tall.  There are many stores that sell ball and ball-like products for exactly this purpose.  Relax the back has stores all over the country, as well as being able to order online.  Make sure the angle of your computer and keyboard is ergonomic and not causing you to strain to see the screen or drop the wrists to type.  These small patterns may seem trivial, but you are doing this pattern for the majority of your day and these small movement patterns are becoming more and more ingrained into your body with every key stroke and email.

Lastly, take a desk break.  I like the ratio of 15 minutes of break for every 45 minutes of work.  Take the time to stand up from your seat or get out of your car. Take a short little walk down to the water fountain or a little stair work in your office. Stretch. Bend. Move. Try to counteract the movement patterns that you are in the most at your job.  Close the door and breath or meditate even for 5 minutes. This will allow you to continue to be aware, send positive messages to your body, and reverse the undesirable patterns.  It will break up the pattern and restart you each hour.

Link to the first segment of my Podcast Series: Desk Break. This is a 5-10 minute video of exercises specifically chosen to break the negative movements and can be done in your office, using only your desk, and chair. Note: You may want to close your door or better yet, invite your co-workers to join in with you.


Be sure to subscibe to piLALAtes You Tube channel for more Desk Break segments to come.

Pilates saved my life...literally.

Madison hiking in beautiful Aspen.

My motto is that "Pilates is not just an exercise regimen but a way of life". Nothing became more true on November 22, 2006, the day before Thanksgiving.

I was living and working in Aspen, CO. It was a beautiful morning and with the holiday had a light schedule at the studio.  I was planning to go into town to teach and then come back and take my Golden Retriever, Madison, on a nice afternoon hike. Maddie tried several times to jump into the back of my Honda CRV and come to work with me. I kept rationalizing whether or not to let her come with me or leave her at home. Three separate times I pulled her out of the car, deciding (thankfully) to leave her at home. I packed up the car with laundry. Had my morning coffee in hand, NPR on the radio, and headed down the mountain around dawn.

It was a beautiful Colorado morning.  And the road conditions were very clear.  As I was making my way slowly down the mountain to the studio the sun was beginning to come up. I made my way down the windy roads and as I was coming down a section noticed that there was something forming a shadow ahead in my lane.  As I proceeded closer I realized that someone had hit a deer in the middle of the night and left it in the road.  I slowly looked into my rear and side view mirror and proceeded to veer to the right lane to avoid the carcass. I thought that I had cleared the animal, when all of a sudden I felt my car tip towards the right, lifting the driver side of my car off the pavement. Calmly I leaned my weight gently to the left, hoping to plant the car back down on the road safely.  Unfortunately, what I did not realize was that the animal was a buck and it's antlers had popped my front, left tire as I was changing lanes. So, when I dropped the car down by leaning my weight there was no air in that tire.  My car began to roll over and spin. It flipped three times. I know this as I counted "floor, sky" as the car flipped.

I was completely conscious and active as the car flipped and spun seemingly around me.  Once I realized the car was flipping my Pilates immediately kicked in instinctively. I locked my arms out on the steering wheel with my hands at 3 and 9. Drawing my shoulder blades and pelvis into the seat. With those stabilized and the wheel locked out I drew into my center pulling my core and body into the seat and breathed.  The car literally felt like it was moving around me.  I was fully conscious. Thinking that "if this was my time to go I had no regrets, couldn't have asked for a more beautiful day or place to spend my last minutes, and hoping that my parents would take good care of Madison."  Then the car came to a stop, upright. I took a deep breath. "Did I make it? Was I alive? Or was I having an out of body experience and was looking back on myself?"  I took another deep breath, put the car in park, unbuckled my seat belt, and opened the door to step out.

Two onlookers on the other side of the road where running across the median at this point and stopped dead in their tracks when they saw me step out of the vehicle. I was shaky, but coherent enough to realize that my laundry, skivvies and all were strewn across the highway and immediately began gathering them up. The onlookers were now at my side telling me to sit down. It was at that moment that I saw my car for the first time. The front window and roof had separated, the side door was dented in, and the glass from all the back windows and hatch were completely blown out.  I had not a scratch or cut on me! And miraculously NO INJURIES! And someone had to have been looking out for Madison as there is no way she would have survived that accident.

The principles of Pilates like centering, breathing, concentration, and stabilization kicked in when I needed them most. That feeling of being present and connected to my body and breath just took over immediately. It is because of these that I was able to stay calm and instinctively do what needed to happen to allow me to survive and be able to fully live my life to its best potential to do this day.  Pilates is not just an exercise regimen, it was my way to life that day.

This was written as a guest blog for Pilates Body NYC. 

The Mirror Conspiracy

Yoga and Pilates are both mind/body systems. They focus on how you feel in the posture or pose, alignment and being present in your body.  So how do you feel and react to a class with mirrors? And does it differ for you from one system to the other?

For me it differs from one to the another. In Pilates, I like having a mirror to check in on structural alignment and posture to be sure that what I am feeling and seeing are the same.  I tend to use it more from a side view rather than a frontal view.  And use it as a tool, but not throughout the entire session.  In Yoga, I am completely thrown by a mirror. It messes with my sense of balance in standing postures and I find I am not able to stay inside with my breath and postures but taken into a place of judgement by the visual. The absolute reverse effect of what I am looking for in my Yoga practice.

I am always amused by people who throughout a class or workout are so drawn in by their reflection in the mirror.  Yoga and Pilates are about connecting internally. The external results that happen are just a cherry on top of the sundae.  So next time you are in a class with mirrors take notice of how much you notice your reflection.  Are you using it for vanity or growth? Are you able to only see externally or internally as well? Is visual your strongest sense of self?  Challenge yourself to look inward, rather than outward and your reflection of yourself might just surprise you.

Taking your Practice on the Road

Taking your Practice on the road doesn't mean you have to sacrifice your workout. Why not pack some props in your suitcase to keep your workout going.

If you are taking a beach vacation, why not pack a mat and practice on the sand. Manduka is my absolute favorite mat provider. Eco friendly, thick, slip-resistant, recyclable. They also carry towel like mats which are super easy to pack, wash, and wipe the sweat off with when you're done. Thick enough to roll your spine on for Pilates. Non-slippery for even the hottest of yoga practices. These mats are well worth the investment and my mat of choice for life.

Resistance bands are super easy to pack and use wherever you are. They come in various resistance and options. I like Thera-bands. Use them for arm work and leg work, on your own or hooked onto a desk, bed or door in your hotel. Tubing with handles or without and/or Exercise Bands (I prefer latex free). These can help take your matwork to the next level and mimic exercises done on the Cadillac and Reformer. STOTT Pilates has many DVDs using resistance bands to choose from or have an instructor lay down a personally tailored workout for you to download onto your mobile like pi-LALA-tes : Pilates without Borders (Insert shameless plug here).

Magic Circles are a great small prop as well. A little more awkward, heavy, and space consuming than the resistance bands. Gaiam has a lightweight circle that comes with a DVD. Children's playground balls can also substitute for a ring and can be found in any toy store, target, and even some grocery stores (depending on time of the year).

These are just a few suggestions to take your practice on the go. You really don't need much to get a great workout wherever your life may take you.

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.

Pilates without Borders

Recently I started looking at my business from outside the box.

Being a Pilates Instructor is a person to person job. I have always felt that this limited me in many ways. I thought "I can only work in the city I live in, I can only touch so many people in a day, I have to be able to get to my clients or be accessible to them, and if I am travelling I cannot be working." I view teaching Pilates not only about the teaching of movement, but the relationship that forms between myself and my clients. I have been with many of my clients through multiple pregnancies, rehabbing from injuries, and training for marathons. The bonds that I have with them are immeasurable. Why should distance, time, or lack of sitter get in the way?

Technology is great! We are all connected to one another at any given moment. So I started thinking why can't I connect my business like this too? Thus opened up a whole new world of teaching Pilates to me. I have recently added Skype Pilates sessions and am in the process of launching Podcasts. Both of these technology driven projects still hold the personal connection between student and teacher that I hold so dear. Granted I can't put my hands on someone physically, but I can still guide them through movement using my words, imagery, and humor. I can still see the movement and the changes that are made from my words. These sessions are specifically tailored to whatever the client is working on. They can be recorded to reuse. They can be a mat session with or without props or even an equipment session if client has equipment available to them. And they are truly affordable. WOW, my whole idea of what my business could be just opened up and all the negatives I felt about building business disappeared. What freedom technology has really given all of us. What a great way to be able to get Quality Personal Pilates wherever you are!

To find out more about Skype Pilates sessions visit www.pi-lala-tes.com. Hope to be seeing you soon.

The Yoga/Pilates Relationship

This weekend I had an interesting experience. I had to teach a very small segment of Pilates to a room of Yoga Teachers. Now I am an avid yogi myself so am very familiar with yoga poses and principles. I would venture to say that while many of these Yoga Teachers had heard of Pilates, they had never tried it.

I learned a lot from them while teaching this very abbreviated class. While I do believe that Yoga teaches you how to listen to your body, Pilates teaches you how to talk to your body. These instructors struggled to control and focus in on releasing and activating certain muscles as well as move bones in space. Which now makes sense why my yoga instructors have always complimented me on how well I make self adjustments and move subtly within a posture. And don’t get me started on Core...I lead them through the matwork Abdominal Series of Five and they were dying. They were unable to really stabilize the pelvis and shoulder blades and focus on deepening the core. I find sun salutations in Yoga to be an amazing core exercise, as well as vinyasas. So how is it that these ideas are not getting passed along?

I highly recommend Yoga to my students and believe that the two philosophies lend well to one another. Yoga allows one to quiet the mind, dive deeper, flow freer, open up. Pilates awakens the mind, dives deeper to allow you to focus and use the body in the most precise and controlled ways. These two philosophies both stand alone well on their own. The balance of the two is integral, I believe, to a healthy relationship with the human body. Isn’t every relationship about give and take, listening and speaking from the heart, knowing when to hold on and when to let go, strength and flexibility?

I think it’s time to work on the yin and yang of the Yoga and Pilates relationship. The benefits are immeasurable.