According to an article in the Huffington Post, the American College of Sports Medicine (ACSM) has ranked the top 20 fitness trends for 2012.  A survey was completed by 2,620 ACSM certified fitness professionals.  While some things have remained the same, Pilates is off the list for the second year in a row.  But let’s take a look at the list…  Then help decide if you think Pilates should still be considered a player in the top 20 trends.

ACSM’s Top 20 Fitness Trends for 2012

OK, Pilates teachers & students…what do you think about this list?

As I look at it – and think about what I do when working with my clients to improve their whole-body health with Pilates, I see Pilates as a key fitness player in at least the following categories:

Patient Referrals – many doctors, chiropractors, physical therapists, and massage therapists are referring their patients to Pilates.

Sport-Specific Training – I know that I’m working with runners, tri-athletes, dancers, equestrians, football players, soccer players, swimmers, cyclists, and other athletes who are using Pilates to help them stay safe, injury-free, and improve their sports performance.

Functional Fitness – Pilates is the tool I use to help my clients understand how their body is designed to move.  Everything in Pilates IS functional fitness!

Group Personal Training – Yes, we teach Pilates as a group personal training experience with duets, trios, quartets…

Core Training – Pilates is primarily thought of as a “core training” experience.  Of course it’s much more, but with every exercise we are working the core.

Personal Training – In my opinion, the very best way to start as a Pilates student is with one-on-one Pilates personal training.  Pilates teachers ARE in the Personal Training business.

Fitness Programs for Older Adults – What is “older” anyway?  Isn’t 60 the new 30?  I find that many “older” adults are embracing Pilates because it is a life-time fitness activity that is much gentler on their bodies, and provides great benefits without the additional stress or strain from activities they enjoyed in their youth.

Strength Training – Pilates IS a combination of strength and flexibility with every exercise.  Pilates is strength with length, a great combination for a sleek physique.

Certified & Educated Fitness Professionals – Well to be a Pilates Teacher requires a great education!  A well-qualified Pilates Teacher has put in the time to develop their professional skills, has completed a comprehensive Pilates Teacher-Training program, and has the opportunity to sit for a nationally recognized Pilates Teacher Certification Exam through the Pilates Method Alliance.

So by my count….out of the top 20 fitness trends for 2012 – at least NINE of them can be achieved through Pilates!

Who says Pilates isn’t still on trend?  Perhaps now Pilates has moved beyond “trendy” and into the mainstream consciousness of intelligent people looking for an efficient and effective way to improve their fitness and whole-body health.

Let’s bust this fitness “trend” list
and show the world how many benefits Pilates has to offer!

• What was your reason to start enjoying the benefits of Pilates?
• What has Pilates done for you?
• If you are a Pilates Teacher, How many of your clients use Pilates as their primary method of exercise for fitness & wellness?

Do you agree with the ACSM’s Top 20 Fitness Trends for 2012, or do you think Pilates should still be on this list?

Voice your opinion, and let’s keep Pilates relevant in the fitness industry as one of most participated activities for strength, flexibility, and a healthy mind, body, and Spirit.

Have you ever thought about what your tongue is doing during exercise?

If you or your Pilates clients are interested in:  Better breathing habits, reducing neck pain / neck tension, improving the execution of exercises that articulate the spine, freeing up the whole body for flow and ease of functional movement.  Then I recommend that you play with, introduce, and think about what the tongue is doing in your mouth during a workout.

This may not be something to add into the mix for a beginner Pilates student who is still getting in touch with basic body awareness and just figuring out how to execute the exercises. But for intermediate Pilates students who are focused more on fine-tuning their exercise technique, the tongue can be one more thing to pay attention to that will help enhance and improve performance.  And, if where your tongue is in your mouth and what it’s doing improves performance for Pilates – Imagine all the other sports, and daily life activities that paying attention to your tongue could be a valuable asset for helping improve overall wellness, functional movement, and improved athletic performance!

The tongue is a pretty large & powerful muscle sitting up there in your head. It shares a common nerve root with the Diaphragm.  So what the tongue is doing in your mouth can dramatically affect how well the diaphragm is working, and your ability to move higher volumes of air (oxygen) into and out of the body.

If you are familiar with Eastern concepts and Meridians, the tongue placement on the roof of the mouth closes the circuit for the Central & Governing Meridians.  This is used during circular breathing and Cosmic Egg meditation techniques, but during these meditation techniques, on the exhale the tongue remains on the roof of the mouth.

During Pilates workouts we are doing more vigorous exercises, and a part of our breathing goal is to transfer as much oxygen as possible into and out of the lungs.  To accomplish this we must change the tongue position in the mouth, allowing it to drop to the floor of the mouth on the exhale, to cue the diaphragm to release, lifting and pushing air out of the body as quickly as possible for the “forced exhale” that Joseph Pilates encouraged during exercise.

How To Use Your Tongue Effectively During Pilates & Exercise

• When you inhale, the tip of the tongue should be lightly placed on the roof of the mouth right behind the front teeth.  The tongue placement here cues the diaphragm to drop on the inhale so the lungs can fill with air.
• When you exhale, the tongue should drop to the floor of the mouth. This cues the diaphragm to lift up and assists in emptying the lungs.

Any exercise that the neck and head are involved with can benefit from paying attention to the tongue during exercise.  If your goal is to facilitate better breathing, reduce neck tension, improve neck mobility, and assist better articulation of the entire spine for flexion, extension, side bending and rotation, spend a couple of workouts focusing on what your tongue is doing in your mouth during your Pilates workouts.  Discover how being aware of what your tongue is doing affects the freedom and ease of spine articulation and your overall movement experience.

Pilates Exercises To Practice with This Tongue Technique

On every exercise there is the opportunity to train the tongue to better support your breathing and movement.  But on some exercises you may find this particularly helpful.

Play with the Tongue Placement on the following Pilates Exercises:

For Improving Spine Flexion / Bending Forward

• The Roll Up
• Spine Stretch Forward
• Neck Pull
• Rolling Like a Ball
• Short-Spine Massage
• Long Spine Massage
• Elephant-Round
• Kneeling Knees – Round/Off
• The Roll Down w/Bar
• Parakeet
• Tower
• Teaser

For Improving Spine Extension / Arching Backwards

• Swan prep
• Pull Straps & T
• Down Stretch
• Short Box – Round to Arch
• Swan w/Push Through Bar
• Spread Eagle
• Back Bend over Barrels

For Improving Lateral Flexion / Side Bending

Hint for Side Bending:  When you side bend, allow the tongue to drop to the floor of your mouth, and go towards the side you are bending to.  (Side bend  to the right – the tip of the tongue will be on the roof during the inhale, and it will lay on the right side of the teeth on the exhale.)  If you side bend right, and the tongue goes left it is counter-balancing the bend and will restrict your neck and head from moving in the correct direction causing more neck strain and eliminates the body’s ability to sequentially articulate through the spine sideways.

• Mermaids
• Short Box Side Bends
• Seated Side Bend
• Standing Side Bend

For Improving Spine Rotation / Twisting

• Seated Simple Twist
• Saw
• Stomach Massage Twist
• Short Box Twist
• Snake/Twist

This is by no means a full list of exercises to play with tongue support on!  But hopefully a good starter-list with a few of the exercises I have used with my clients to introduce this concept with to discover the benefits that tongue placement has to offer for improving form, function, and exercise technique.

As with any new concept – add this thought in to simple, more basic exercises first, where technique and body awareness is already in place so clients don’t have a million and one things to pay attention to, but can maintain their body placement and can put their primary focus on feeling what the tongue is doing and how it affects their movement.  Then progress to incorporating this “Tongue Technique” with the intermediate and advanced Pilates repertoire.

I would love to hear from you about what discoveries you have made as a Pilates student, or Pilates teacher with incorporating a little emphasis on working and releasing the tongue muscle on your inhale & exhale during exercise.

• Can you notice a difference in the ease of your movement? 
• Is your neck more relaxed? 
• Does this help you get through your sticky-spots on exercises like the Roll Up & Neck Pull? 
• Is it easier to roll down out of Short-Spine?

Play with this, share it with your friends, and then please drop me a comment and update me on what interesting things you’ve discovered while paying attention to your tongue during your Pilates exercises and any other health & fitness workouts.

Have a Fit & Fabulous Day!

The ever important pelvic floor muscles are key to executing Pilates exercises correctly. 

Becoming more aware of where your pelvic floor is, how to contract these important little muscles, and practicing using them during your Pilates workouts – in time will carry over into your daily life & sex life.

Whether your postpartum, post 50, or any age younger or older, Pilates can benefit YOU!  (And improving your sex life is a BONUS to enjoy better health!)

Read more in the Huffington Post article -  Pilates: Sex And Health Benefits For Midlife by Debra Ollivier.

Are your current breathing habits helping you stay healthy, or potentially causing back pain, shoulder pain or neck pain?  Is your current breath pattern helping improve your posture with every breath you take?

Breathing is something we take for granted.  It happens automatically to keep us alive.  Inhaling is the first thing we do when we’re born, and exhaling is the last things we do when we die.  Every minute, of every day  for our entire life, our heart beats to pump life nourishing blood through our system, and our lungs and diaphragm work to provide oxygen to our blood & cells.

It’s nice to know that we don’t have to think really hard to keep breathing and stay alive, but better breathing habits definitely have added benefits to improve our health. 

These Pilates Breathing Tips Can Help:

My dear friend and Pilates mentor, Dianne Miller, made this comment to me about breathing – and it was a revolutionary thought  that has stuck in my brain and helped focus on breathing to improve posture,  assist with the natural action of breathing for compression/decompression of the spine, improve Pilates exercise technique, and help reduce both lower back pain, and neck pain.

“Breathing elongates the natural curves of the spine.”

This is a KEY principle in allowing the breath to assist the body for improved posture & functional movement!

“Breathing elongates the natural curves of the spine.”

There Are 3 Distinct Curves of the Spine: 

1. Lumbar Curve – An arch in the lower back.  (Ideally with the apex of the curve at L3 – at the belly button.)
2. Thoracic Curve – A rounded, flexed upper back.  (So the curve of the shoulder blades can rest on the curve of the ribcage, that is attached to the curve of the spine.)
3. Cervical Curve – An arch in the neck.  (Which should mirror the arch in the Lumbar spine.)

These curves work as a balance, and shock-absorbing system as we sit, stand, walk, and run – fighting gravity all day.

What happens if your curves are not bending at the right spots? 

Balance is off, and there will be undue stress placed in other parts of the torso, neck,  and back.

For Example:

I used to be a gymnast & dancer.  Big arch in my lumbar spine, (spanned my lumbar & ½ of my thoracic curve.)  This long, over-extended arch put a lot of additional strain on my lower back.  My abs could never pull in enough or work hard enough to keep my back from hurting.  And because my thoracic curve was not in flexion, but in extension it restricted my ability to get air to the bottom of my lungs – which made me a very shallow, high-chest breather.

With this posture position, I had chronic low back pain, chronic neck pain, tight shoulders, and usually by Friday afternoons a whopping headache from trying to hold things together with tension and tight muscles in the wrong places.  In addition to this, I experienced a voice injury – because I held my head forward on my neck and there wasn’t enough free air-flow through my windpipe as I spoke for me to project my voice without strain.  But I am not alone…many people have a similar posture position to this!

• Any posture that deviates from the 3 natural curves, balanced, and changing directions at the appropriate points will have an increased risk of back pain and neck pain.
• Any posture that does not “Ride the Breath” to elongate the natural curves of the spine on an inhale, and allows the back bones  to naturally come closer together on an exhale, is missing out on the benefits of breathing for better health.

Become Aware of Your Breathing Habits:

Stand in front of a mirror and watch yourself breathe.

Where does the air go inside your body as you inhale?

• Into the Belly?
• Into the Back, Lower Ribs?
• Into the Chest?

If when you inhale air is going into the belly – you are losing the support in the front of your Lumbar Curve, and your inhale is pulling your lower back into more extension, and causing the back bones to come closer together.  Resulting in compression on your inhale AND more compression on the exhale.  Not a happy feeling for your spine!

If when you inhale air is going into your chest – you are increasing the extension of your thoracic curve.  This means your whole back is arching more, creating more tension in the mid-to-low back and eliminating the opportunity for you to fully fill your lungs with air.  Breathing will be quick and shallow.  The back muscles will be over working, and it will be difficult to get the abdominals to function for better balance and support.  The shoulders will also more-than-likely, be elevated with an increase in neck & shoulder tension, and the head forward, out of balance on the spine.

Learning to inhale and fill the Back, bottom ribs first, then continuing to fill the lungs up through the back of the torso is optimal.

In Pilates we call this Posterio-Lateral Breathing.  You are breathing into the back and sides of the ribcage.  Since the ribs are attached to the spine, if you start filling at the bottom first – the ribs will lift and separate as you fill with air.  When the ribs come apart, it gently pulls each segment of the spine apart also – opening the space between each joint and providing a natural moment of decompression. 

This Posterio-Lateral / Back Rib breathing technique will lift the ribcage up off the hips, while maintaining  and elongating the natural curves of the spine.  The result:  Better posture, reduced back pain, and an improved range of motion for functional movement.

Let’s take a look at your shoulders, neck, and head while you breathe.

Stand back in front of your mirror, and look at what your neck is doing as you breathe in.

• Do you see the front of the neck grip and tighten as you inhale?
• Do your shoulders actively hike up around your ears on your inhale?
• Does your head get closer to your shoulders as you inhale?
• Does your neck & head lengthen up and away from your shoulders?

If you see any of the first three happening as you inhale, neck muscles tighten, shoulders rise, head gets closer to your torso… you are jamming your head into your body with every breath!

Strive to carry the inhale up the spine with a relaxed neck, and continue lifting all the way up to the base of the skull.  You should feel like your head is a helium balloon floating up to the sky on your inhale.  Done well, the shoulders will rise a little, but only because you are filling with air, not because they are actively lifting.  I almost feel my shoulders go down, the farther up I fill my spine with air.

The shoulders dropping (or pulling down from the bottom tips of the shoulder blades) can be a great anchor point for leverage to ensure the lifting and elongation of the spine on your inhale. This counter-leverage may stretch your neck muscles a bit.  By keeping  your head up lighter at the top of your spine, and doing less gripping with your shoulders and neck muscles when you inhale, you will begin to notice a significant reduction in neck pain.  For me, figuring this out with my neck meant my Friday afternoon headaches went completely away!

Learning to elongate the natural curves of the spine on your inhale, and maintaining good core support on your exhale will help improve your posture, and keep your neck and back healthy.

Ideally this Posterio-Lateral Pilates breathing technique should be your everyday breathing style.

It probably won’t happen overnight!  But throughout your day, pause and take 5-10 breaths focused on feeling the lengthening of your spine, and support of your belly, with your shoulders relaxed down and your neck and head floating up.  In time, you will begin to notice that your body is naturally doing this a bit more as you are reinforcing better habits for whole-body health.

Practice this new breathing habit standing still or seated first, then apply it to everything you do for movement and exercise.  Pilates, Yoga, walking, running, dance, weight lifting, swimming, cycling, cleaning the house, mowing the yard… with everything you do – learning to breathe better is your best-friend for a healthy life!

If you’re participating in Matwork classes and doing Private or Group Training on the Pilates equipment, there are many  Pilates equipment exercises that can help you find the right muscles and improve your technique to make your Roll Up easier.  But what if you’re only doing Matwork?

Here are 5 quick Pilates Training Tips To Help You Work On Improving Your Roll Up Exercise During Your At-Home Workouts, In Pilates Class At the Gym, Or Anywhere You’re Practicing Pilates:

1. Instead of bending your arms & legs to get through the sticky spots.  Keep your arms & legs strong & straight.  Slide your arms along the sides of your thighs while rolling back and up.  If your elbows stay straight, your back will bend more, the abs will work harder, and you will articulate more sequentially through the whole spine.
2. Use a Theraband looped across the soles of your feet to provide assistance & resistance to Roll Up and Back one vertebra at a time.  Remember:  Safety first!  Be careful that your band does not slip off your feet and whack you in the face.
3. Practice ½ Sit Backs on an Incline Board.  If you have a step aerobics bench, tilt it so that one end is high and one end is low.  Or if you’re at the gym, use the Decline Sit-Up Bench.  Only put your head at the high end with your feet on the floor and practice your sit ups.  (Start you’re your hands reaching along your thighs, progress to hands behind the head like Neck Pull.)  Being on an incline bench can help you feel your pelvis, low back, and bottom ribs get to the mat first for better bending through the spine.
4.  Relax your Chest & Look at your Belly.  Getting your eyes in the right spot cues the whole back to bend.  Relaxing your chest will help you use more abdominals and less arms, and a relaxed chest also helps your upper and mid-back to bend more  easily – aiding in the sequential articulation of the spine.
5. BREATHE!  Good Breathing is key!   Inhaling should lengthening the spine for good joint space so you can move more easily.   A strong exhale is what is needed when the going gets tough.  This forced exhale more strongly activates your abdominals to help curl you up and control your movement rolling back to the mat.  If you hold your breath when you get to a stuck spot, you will be holding your body still in that spot.  “Riding” the breath will help you ride the movement for good flow and a smooth articulation of the spine.

BONUS TIP:  Practice with hand weights, a weighted stick, ball, or Magic Circle in your hands with your arms straight, (elbows unlocked) and shoulders relaxed and down.   Actively pull your abs up, in, and away from your arms the whole time you are rolling up and rolling back to the mat.  The extra weight of a toy in your hands will give you a little extra boost to work through your challenge spots.

By applying at least one of these technique tips to your Pilates Roll Up exercise, (as well as any other similar exercises in your workout routine) with a little practice, and continued focus on your goal of easily articulating through your spine with good abdominal support, you’ll be doing great Roll Ups before you know it!

If you’ve found this information helpful, drop me a comment – I’d love to hear which one of these five Pilates training tips made the most different to you  to improve your Roll Up exercise technique!

Have a Fit & Fabulous Day!

Ask Yourself the Following Questions About Your Exercise Habits:

• Are you consistent with your fitness workouts?
• Do you have the discipline, and stick-to-it-ness to set fitness goals and follow through to achieve them?
• Do you exercise because you love it, or because you feel like you have to?
• How seriously do you take taking care of your health & wellness?
• Do you have a consistent pattern of inconsistent action to reach goals?

Is What You Want Congruent with the ACTION You Are Taking To Reach Your Target Objectives?

Regardless of whether it’s a health & fitness goal, exercise, diet & nutrition, something related to work, family, chores, lifestyle, charity… every area of our life should have track-able, measurable goals in place to help with accountability for achieving health, wealth, and happiness.

Resolution Question:

We’re now a couple of weeks into a New Year.  What did you tell yourself you were going to commit to starting January first?  Are you still committed and taking action to follow through to stay consistent with the promises and resolutions you made to yourself?   Do it!  You’re worth it!

I recently posted  a Motivation Tip on my Facebook page – http://www.Facebook.com/centerworks that said, 

“In the long run, consistency is better than one quick moment of brilliance!
Overcome distractions, stop procrastinating, and commit to consistency to reap big rewards.
What one thing are you going to commit to being consistent with?”

Take a moment and think about what ONE thing you are committed to being consistent with that will benefit your improved health & wellness. 

• What is it?
• What benefits will you reap through the action of being consistent?
• How can you measure what you’re doing, so you know it’s working?

I’m all about improving the health of our mind, body, and spirit.  It’s all connected.  For us to Be Fit, Be Centered, and Be Well it’s important to BE AWARE of what we’re doing.  One of the best ways to increase awareness about your daily habits is to write things down.

My desire to keep track of my own efforts for improved wellness, as well as having an inspiring tool to share with my friends & clients, led me to create the Be Fit Journal book.  This handy book is designed to help keep you accountable for five years of fitness, with daily tracking for your wellness workouts.

Be Fit Journal – 5 Years of Fitness,

Daily Tracking for Your Wellness Workouts

A Daily Journal to Keep You Inspired, Active, and Fit to Achieve Wellness Success!

• Document daily workouts to stay on-track with healthy habits to reach your fitness goals.
• Have fun comparing your data from year-to-year.
• Stay motivated to maintain and improve your health for five fabulous years of fitness!

Discipline and consistency are key components in the achievement of any worthwhile goal.  Looking out for #1 (That’s YOU!) should always be a top priority.

One of the great benefits with the Be Fit Journal is you can see a quick snapshot of the consistency of your fitness workouts for a full five years!  A great way to compare what you’ve done in the past to what you’re doing today.  Use your fitness journal as the motivational fuel to keep at it, or make any changes needed to achieve better results for your future wellness success.

It’s like having your own personal accountability coach to help keep you consistent with your exercise habits to achieve your health & wellness goals.

If you’re ready to be consistent with your fitness program and track your Pilates, Yoga, Weights, Cardio, Swimming, Sports – Everything you do to stay active and healthy… Start documenting your action steps to achieve Wellness Success.

Get your Be Fit Journal TODAY!

Be Fit – Be Centered – Be Well!

Joseph H. Pilates

As I was chatting with a gal in my triathlon training program today, she began asking me questions about Pilates, and the difference between Pilates and Yoga.  As a triathlete, she made the comment that she runs, bikes, swims, and does some weight training, but had never really worked much on her flexibility, and is now realizing that she needs to do something to improve it.   She wondered which would be better to do for improving flexibility – Yoga or Pilates? 

As a Pilates enthusiast, and a Yoga novice, I see great benefits from both practices, and feel that they complement each other nicely if you have the time to do both.  I also believe that if I had to pick only one Pilates or Yoga, I’d start with Pilates.  During my almost twenty years of teaching Pilates I have had a handful of really great Yoga teachers come to me for Pilates training.  Why did they come…because they got injured in a Yoga class.  Each of these well-qualified Yoga teachers made the comment that Pilates helped them better understand how to support their bodies during their Yoga poses.  But we don’t always have time for both…  Time seems to be a challenge just for getting a workout in.  So for a lot of people this means skipping out on their stretching and missing the benefits of this very important component of their health & wellness program.  Eventually, these overly tight muscles can increase your risk of injury.

I love Joseph Pilates quote above, “True flexibility can be achieved only when all muscles are uniformly developed.” Our body is a system of levers and pulleys.  For one part to lift, another part has to lower.  If one muscle contracts, the opposing muscle has to lengthen and release.  This is a much different concept than the all or none principle which is how some people address their stretching exercises.   

Training efficient body mechanics for functional movement with Pilates develops this work-release system – And that is what helps improve real flexibility.  Our brain is smart enough not to let go and really relax a muscle, unless it can sense that something else is supporting the body structure.  If you were standing upright and “let go” and relaxed all of your muscles what would happen?  You’d fall down!  Stand and strongly engage your leg and core muscles to lift up, and it’s possible to let the shoulder and arm muscles drop and relax.

With proper strength comes length.  The point is not to get into a wild stretching position and tie yourself into a knot – and relax everything while holding this position,  but to smoothly and gracefully flow from one endpoint to the next moving the body with balance and control through as full a range of movement as possible.  Some muscles will work harder, and others will release to allow this movement to happen.

Yes, there are some different types of “Power” Yoga classes that also work on this flow, but to a certain extent – Yoga is about holding poses or postures, and Pilates is about maintaining good posture, balance, support, and control while moving gracefully and efficiently from one position to the next.  I think of Pilates like a game of connect the dots to create a beautiful picture of effortless movement with maximum efficiency of your work-release system.  When this happens you gain true flexibility and have developed not only the strength to push yourself to the limits of your flexibility, but you also have the body awareness and control to safely pull yourself back to center!

Pilates Matwork allows you to work on these concepts against the resistance of gravity.  Pilates equipment work on the Reformer, Chairs, and Cadillac allows you to work against the resistance of springs – which act like the lengthening and recoil action of your muscles.  It would be ideal to optimize the use Pilates for improved flexibility by working the system and doing exercises that utilize both equipment and Matwork.  And Pilates Matwork is something you can learn and do on your own, at home, anytime, anyplace to continue to reinforce proper functioning of your lever/pulley systems.

Both Pilates and Yoga can help improve flexibility.  Both are mind-body methods for health-enhancement.  Both I would also consider forms of meditation.  Yoga is more of a meditation in stillness (you’re holding a still posture or pose and focusing on your breathing.)  Pilates is  more of a moving meditation.  (every bit as focused on riding the breath – but doing it while you’re on the move.)

So, in encouragement of you incorporating a little more Pilates Matwork into your weekly workout routine…  I hope you enjoy this quick Basic/Intermediate 10-Minute Mat Workout designed to inspire you to stay on track and improve your flexibility with Pilates.

Basic/Intermediate Pilates Mat – Focus: “Improving Flexibility”

This may look like too many exercises to accomplish in a short 10 minute workout.  But if you know your exercises, and are riding your breath for flow, you will be able to get this workout completed in approximately 10 minutes.  Getting started it may take you 15-20 minutes.  You will know you are progressing when you can move easily from one exercise to the next using your body’s work-release system to maximize the strength/stretch relationship of your levers & pulleys for efficient movement.

Pilates Matwork is not just about developing core strength!  But it IS this strength that give you the opportunity to develop and improve your flexibility.

Give this Mat workout a try and let me know what you notice.   Joseph Pilates in his book Return to Life recommends doing your mat exercises at least 4 days a week.  If you think about  only four 10-minute workouts a week, it’s not an overwhelming amount of time to be focused on improving your health.

If you’re looking for additional resources to help you with your Pilates Mat exercises, here are some Pilates books, and Pilates Audio Workouts (CD & MP3) that can assist you in learning & doing your Pilates program.

Have fun “riding your breath” and using your Pilates exercises to improve your flexibility!

The Pilates world lost a great Elder yesterday!  Ron Fletcher was an amazing man and visionary teacher.  I feel so blessed to have been in several of his workshops, and listened to him share his life stories, experiences, and words of wisdom.  Below is obituary info that I received from Kyria Sabin, fletcherpilates.com, one of Ron’s dear friends and teachers.  Please enjoy celebrating Ron Fletcher’s life and death with a prayer and blessing!  His work and life’s passion will live on in the amazing teachers he has mentored.

************************

The Pilates world lost one of its great visionaries with the passing  of
Ron Fletcher.

Born in 1921, in tiny Dogtown on the Missouri-Arkansas border, from the very beginning Ron’s sights were set on the far horizon. Late in his teens, with little formal education and nothing more than a few dollars, a beat-up suitcase and a heart full of dreams, he left the rural south for the lights – and the promise – of New York City.

At first, he found work writing ad copy and taking odd jobs. But a chance attendance at a Martha Graham dance concert changed his life’s trajectory and led him to the first of his major callings – dance. With zero formal dance training, but with equal parts certainty, confidence and determination, Ron was able to persuade the indomitable Martha Graham to accept him into her dance company. Working with her – and later with the great visionary choreographer, Yeichi Nimura – Ron found two of the major creative influences in his life. During this period, a nagging knee injury led him to the third – Joseph and Clara Pilates.

Through an illustrious 30-year professional career at the highest levels of the entertainment industry, which included choreography for major Broadway productions, Hollywood movies, the International Ice Capades and nightclubs and cabarets from Chicago to Paris to New Orleans, Ron’s work with Joseph and Clara Pilates was a constant to which he returned year after year. Through the travails and vicissitudes of the entertainment industry, as well as through the intense personal challenges of alcoholism, Ron Fletcher continued to work with and learn from the Pilateses. They were his teachers and mentors and he their disciple and protege. From 1968 to 1971 – following Joseph Pilates’ death – Ron studied with Clara Pilates as he began to forge the idea that would engage him for the rest of his life – the  development, evolution and dissemination of the Pilates method.

In 1971, in a move largely credited with preserving Pilates for the world to experience, Ron opened the first Pilates studio on the west coast, in Beverly Hills, California. Once there, he was hailed by the local and national press as a fitness guru and the publicity he received upon opening his studio was nothing short of phenomenal. In 1978, he published his now-famous book, “Every Body is Beautiful” to rave reviews. And, as Clara Pilates had encouraged him to do, he continued to develop the Pilates method, incorporating into it revolutionary concepts and techniques such as Percussive Breathing, Fletcher Towelwork, Floorwork and Barrework.

In 2003, Ron authorized and endorsed The Ron Fletcher Program of Study, a comprehensive curriculum and school developed to disseminate his unique vision of the Pilates method. The Program of Study received formal state licensure in 2007 and is currently taught at 5 campuses in the United States, as well as in 8 countries around the world.

Ron Fletcher was a generous and spirited teacher, a hands-on mentor, a gifted soul with the heart of a lion, and a master teacher uniquely guided by the graces of his divine higher power. As he was loved by others, so too did he love deeply in return. His clear blue eyes never ceased to twinkle, his sharp mind never failed him and he was alert and articulate to the very end. We who knew and loved him best will miss him deeply and we wish him godspeed and good graces on the side to which he now has passed.

A memorial service is planned for May 5, 2012 in Tucson, Arizona. Per Ron’s request, donations can be made, in his memory, to your favorite animal charity or cause.

Photo by Dan Borris

Do you or your Pilates clients ever struggle with shoulder pain or limited range of motion to lift the arms overhead?  Is it a challenge to keep the back or ribs from popping up off the mat when the arms go overhead on exercises like Ribcage Arms, or the Roll Up in Pilates Matwork?  Are you interested in discovering an amazingly simple cue/secret to help reduce shoulder pain and increase your range of motion to more easily lift the arms overhead? 

I know the video demonstration of this Pec Release concept says I discovered this great tip a couple of weeks ago…but it was actually March – and I’m just now getting around to editing my video footage!  I’ve  been practicing and applying this Pec Release concept to my own workouts as well as with my Pilates Mat class and Personal Training clients for about 7 months.  So far, everyone that has learned to release their Pecs during overhead arm lifting exercises has found this Pilates exercise tip a great asset to their functional shoulder movement and exercise technique.  I can’t wait to hear what you think, and for my fellow Pilates teachers out there – what kind of results your clients achieve by adding this thought for Abs and Back work with Pec release to your arm & shoulder workouts!

Pilates Exercise Tip:
To Help Improve Arm & Shoulder Movement on Overhead Arm Exercises

Click here to view the embedded video.

When lying on your back to lift the arms overhead for the Pilates Mat exercise the Roll Up, (or just a prep exercise like Ribcage Arms) IF the back arches off the mat and the ribs pop out there’s a really good chance that you’re holding your chest muscles too tightly while trying to take the arms overhead.  A tight Pec muscle will hold the arm forward in front of the body – the only way the arm can continue overhead when the chest muscles are engaged is to arch the back, because the relationship angle of the arm to the body isn’t going to change until the Pec releases.

Ribcage Arm Exercise to Practice Pec Release:

• Lay on your back, legs together & straight.
• Begin with the arms by your sides reaching down to your legs
• Inhale and lift the arms to the ceiling
• Exhale, pull the Abs in, Shoulders down, Release the Pecs and move the arms overhead
• ONLY TAKE THE ARMS AS FAR AS YOU CAN GO IN A PAIN-FREE RANGE OF MOTION.
• If you feel the back start to arch off the mat…hold your arms where they’re at, take another inhale, exhale and pull your abs in more to help press the back to the mat, then strive to release the chest even more and feel the back work to lift the upper arms overhead towards the floor.
• Inhale to lift the arms up to the ceiling / Exhale to pull the abs in, shoulders down, and lower the arms back to the starting position along the sides of your legs.
• Repeat 5-10 times, and/or incorporate this into any other exercise that involves lifting the arms overhead.

The Goal:  

To freely move the arms all the way to the floor overhead with the back stabilized on the mat, and return them to the starting position – maintaining core support, using your back to move the arms, and keeping the chest / Pecs more relaxed while moving the arms.

The Benefits of Learning to Release the Pecs When Lifting the Arms Overhead:

• Improves Core Support
• Improves Stability of the Spine & Ribcage
• Frees the Arm & Shoulder for Increased Flexibility
• Enhances Efficient Shoulder Mechanics
• Improves Shoulder Strength
• Reduces Shoulder Pain / Impingement Issues
• Increases Body Awareness for Work & Release of Opposing Muscles (Chest / Upper Back)

Since I discovered how beneficial cueing the Pec release is to my clients on an overhead arm lift, I’ve incorporated this concept into multiple other exercises with great results!

Give this Pec Release cue a little thought the next time you’re doing your Pilates Matwork.  Play with the concept of releasing the Pecs to lift the arms, and let me know what you think.  How does it feel when you do it right vs. holding the chest tight and trying to move the arms? 

If you find this little cue of value to improve your Pilates exercise technique for stronger, freer arms and shoulders please tell a friend – and drop me a comment to share how this has benefited your workout program.  I’m looking forward to hearing how the Pec Release is benefiting YOU!

Wonderful questions I received this week about Joseph Pilates book Return to Life, and other Pilates Matwork book & DVD resources for Pilates teachers and students

THE QUESTIONS:

Dear Aliesa,

On your website you have a copy of RETURN TO LIFE and a product with a man who demonstrates all the MAT EXERCISES. I have two questions for you:

1. I have a copy of the MILLENNIUM Edition of the book and I am disappointed with quality and limited number of photo-images, plus, the description of how to perform the exercises is not good really. Is the book you sell any better please? Would be nice to have one of the originals that Sean Gallagher owns, but, the cost is far beyond my means!
2. May I ask you what is difference between the Mat DVD demonstrated by Peter Fiasca’s  www.classicalpilates.com, Your DVD demonstration of Pilates Matwork,  and old archival footage as seen on the internet?

I look forward to your reply with much anticipation.

MY COMMENTS & REPLY:

Hi, Thanks for your questions about Return to Life & Pilates Matwork DVD’s.  Seems like I have multiple copies of Return to Life and Joe’s other book, Your Health somewhere in my library.  At the moment, they’ve acquired legs – so I’m writing this from my experience, not having my books sitting in front of me to compare.

Return to Life by Joseph H. Pilates

I do agree that the quality of the photos is poor in my Joseph Pilates books published by Presentation Dynamics. The photos could have been lightened a bit, but when you’re working with historical footage it’s never going to be as clear and crisp as the HD photos we’re taking today.

The version of Return to Life that is for sale on my website was published by the Pilates Method Alliance (PMA).  I don’t think the text is any different between the different republished versions of this book.  I’ve never actually sat down with my two different copies of Return to Life and compared the text.  Because this is the actual book that Joseph Pilates wrote, the descriptions for the exercises in this book were written by Joe!  If you’re disappointed with the amount of detail in these descriptions, it’s not the publishers fault…this is what Joe felt was important for you to know to execute the Matwork exercises.

It seems to me that the photos in the PMA’s republished version of Return to Life are of a better quality.  But they are still historical photos of Joe executing the exercises – so don’t expect a HD photo!

I agree, it would be wonderful to own an original copy of Return to Life!  But the information contained in the original, the Millennium edition you own, and the PMA’s edition is the exactly the same.  So from a content standpoint, you’ve got the information that Joseph Pilates intended you to have to be able to read, understand, and execute the exercises.

Centerworks Pilates Matwork Resources:

You also mentioned a man who’s demonstrating  the Mat exercises in products on my site.  I believe the products you’re referencing are two of my Pilates Matwork Audio CD/MP3 workouts.  Beginer-intermediate Pilates Matwork with Flow – 23 exercises, and Intermediate Pilates Matwork -35 exercises.  These are actual Mat workouts, but are AUDIO recordings I have created for people who are familiar with the exercises to use and listen to for their at-home Pilates workouts.  Because these are audio products, there are no pictures or descriptions of the exercises (as in books or videos).  The man on the cover of these CD’s  was a client in my studio – and I wanted  men and women to know they can participate in Pilates!  Thought a male cover model might help encourage men to purchase this workout!  Real Men Do Pilates too!

I believe that every vendor for Pilates Teacher-Training Programs has some sort of reference materials for the repertoire of Pilates exercises in their program.  For the Centerworks program, my reference materials are in book form.  For Pilates Matwork, Centerworks has 3 separate training manuals basic, intermediate, and advanced.  Again – these were created before the slick HD cameras were available, so picture quality is OK, but not HD!

• The Centerworks Basic Mat manual includes the beginner Pilates Mat exercises and a 4 week outline with guidelines for teaching/progressing  through the exercises.
• The Centerworks Intermediate Mat manual has photos & descriptions for all the basic and intermediate Pilates Mat exercises.
• The Centerworks Advanced manual only contains photos & descriptions for the advanced exercises – you need to be familiar with the intermediate Matwork, so you can follow the outline for layering  and progressing to the Advanced level.

 On a side note:  People who participate in my workshops, Pilates Teacher-Training Program, workshops, classes, and private training learn much more info, details, variations, and valuable insights for every exercise.  I believe this should be true for any and every Pilates teacher you work with.  Since I am learning new things daily – I feel obliged to pass it on!

Pilates  DVD’s , Videos, and App’s

• The Peter Fiasca Classical Pilates DVD’s are excellent videos of the full New York, Romana lineage, classical Pilates repertoire.  These DVD’s follow a basic, intermediate, and advanced format so you can see the exercises that are designed to be executed at each level.  Repetitions, and tips for execution are included for each exercise.   I believe these are valuable resources if you already know the exercises and have been working with a classically trained instructor.  But there may be numerous exercises (especially when you get to equipment exercises in this DVD series) that are either historical, or advanced beyond what is reasonably safe and beneficial for an average client.  The DVD’s do a pretty good job of pointing some of these exercises out.  I would not encourage someone to purchase these DVD’s  and just begin to follow along for a workout, as there may be some exercises that are unsafe or inappropriate based on personal health history.  The opportunity to modify, break things down to work at an appropriate level, and possibly progress into some of the more intermediate and advanced exercises over time is a part of the benefit of working with a well-qualified Pilates teacher to help you along.
• One of my favorite archival Pilates videos is available from Pilates Elder – Mary Bowen, she usually has copies with her if you’re lucky enough to see her at the PMA conference or other workshop or event.  Otherwise – I recommend contacting Mary directly to order.  Everyone should see this it’s wonderful footage of Joe!
• Michele Larsson has several wonderful videos of Eve Gentry.  One is a workshop with Eve, the other is a documentary, “Eve Gentry and the Power of Pilates” that contains historical footage of Joseph Pilates working with her.  –You’ll find both of these videos on the Core Dynamics Pilates website. 
• Michael Miller is another very good Pilates teacher with resources available on his website. He has also recently created an app for Pilates – “the Michael Miller Pilates Library” available in the iTunes store.
• And I recently saw ads for Pilates Interactive, which for a monthly fee, you can subscribe to resources from the BASI Pilates and Polestar Pilates programs.  I have not become a subscriber for this so cannot give you an opinion on content, but it’s one more in the growing list of available options for Pilates resources.

 Please keep in mind… 

You will never get ALL the information and details you need to learn Pilates from a book or video! 

Books and videos are great reference materials to help remember the exercises, but nothing compares to having an actual teacher looking at your body to give you personal cues for body awareness and improvement.  And keep in mind that different teachers, with different backgrounds, and different levels of experience & expertise can help you see and feel different things to improve your health, fitness, and execution of your Pilates exercises.

I am almost eighteen years into my Pilates teaching career and personal Pilates practice, and I am amazed that I continue to learn new things about each exercise and how the body works DAILY!!!  It’s possible to spend a lifetime continuing to dig into the details of each exercise, and we still probably won’t know all there is to know.  I don’t think there will ever be a single resource on the planet that can comprehensively tell you everything you need to know about Pilates!  It’s a nice thought…but I believe, quite an impossible task.

I feel blessed to be a “Classically” trained Pilates teacher.  AND, I am also conscious of the fact that I have learned tons of non-classical information that has added wonderful layers and depth to my experience & expertise.  At this point in my career – I probably know at least 3-5 different versions of each exercise, plus versions with props, multiple versions to modify each exercise, multiple versions to make exercises more challenging, multiple transitions, many different breath patterns, and lots of options to change the rhythm and dynamics of each exercise.  And this knowledge base continues to grow….  All choices, based on the needs and goals of my clients.

There aren’t “right” and “wrong” versions of the Pilates exercises

– Just “Different” versions. 

Different versions for each Pilates exercise may be
better/worse, safer/more dangerous, help you improve more quickly/ slower.
All of this depends on who you are, your level of fitness, and health history.

You can’t put ALL of this in one book or video – it would only confuse people.  It’s best to have a BASE version that is your primary way to execute each exercise.  Then be aware that there are lots of ways to tweak things to help deepen your body awareness, and body mechanics for better execution, strength, flexibility, and flow.  Different books, and videos from different teachers with different backgrounds, from different lines of Pilates lineages can help layer in some of this information to your knowledge base and expertise.

Hope I’ve provided you with a few new resources, and perhaps some food for thought when analyzing the different choices available to continue growing your Pilates knowledge.

May we all continue to evolve and grow in our depth of understanding for whole-body health, wellness, and personal development – Mind, Body, and Spirit,  for our own bodies and to share with EVERY Body else!  If you have additional resources you feel have been of great benefit to you, don’t keep it a secret – please share!

Have a Fit & Fabulous Day.