Head and neck placement

One, Two, Buckle My shoe

One, Two, Buckle My shoe

Three, Four, Shut the door

Five, Six, Pick up sticks

Seven, Eight, Don’t be late

Nine, Ten, Do it over again!

There are two questions I tend to get asked by new Pilates clients…

1)  How many classes a week do I need to take to FEEL a difference?

2)  How long until I SEE a difference?

If you have looked up some basic information about Pilates you might have seen a quote by Joseph Pilates himself….

“In 10 sessions, you’ll feel the difference. In 20 sessions, you’ll see the difference. In 30 sessions, others will see the difference.”  

Joseph was emphatic about being consistent. Regular practice can do more than just tone and lean out one’s body. It begins in those initial Pilates workouts. 

First 10 sessions:You will develop a greater awareness of your body. Your posture begins to improve, which elongates your silhouette, your breath will become more focused and you might start to alleviate muscle soreness and back pain.  With continued practice, you will see increased muscle tone and definition, and will feel different in the way you move in everyday activities. 

Second 10 sessions:  You will definitely feel stronger and maybe even see some physical differences in your shape. However, if your goal is to lose weight, you need to take into consideration that diet is about 70-80% responsible for weight loss and physical physique. Meaning, no matter how much Pilates you do, if you aren’t mindful of your diet, weight loss might elude you.  That being said, if your diet is well-balanced, I would expect 3–4 sessions of dedicated practice weekly to follow Pilates’ rule of thumb about when you’ll see results. Give it a couple of weeks, and you’ll really start to feel consistently better (usually that “feel better” feeling occurs immediately after a session…after a few sessions, you’ll see those feel good moments will start to stick). If you do other activities, you might even start to see the effects of Pilates seep through there (better golf score, hitting the volleyball harder, running faster, deeper Yoga practice). And if you have special conditions or chronic aches and pains, you might reap the benefits of Pilates there first.

Third 10 sessions:How often you practice Pilates also contributes to how fast you see and feel a change in your body, as well as the intensity of your workouts. When you focus on form and breath, challenge yourself with each session, and integrate the six principles of Pilates each time you exercise, you’ll see changes faster than if you approach it with less intensity and take lots of breaks. What I hear most from Pilates clients is that if they take a break from Pilates classes, THAT is when they feel how much Pilates had been doing for them. The old pre-Pilates complaints of back pain, loss of balance, weakness all come back.  Whether or not someone sees physical differences in you, they will most certainly see a difference in your attitude and confidence in your body and the way it moves. 

Therefore, there is no need to “count” how many sessions you have done. The results are conclusive that no matter how many or how often, YOU will feel better, move better, and look better when you practice Pilates!

 

Hickory, dickory, dock!

Hickory, dickory, dock

The mouse ran up the clock

The clock struck one;  the mouse ran down,

Hickory, dickory, dock!

 

Every day the clock controls my life. I wake up to the sound of the alarm, and then for the rest of the day, I am constantly checking the time to make sure I’m getting all my “stuff” done.  There are many days I struggle to get a workout in. That means I have to workout as efficiently as possible. If I have only a limited amount of time, I always choose moving through a Pilates routine. And I will tell you why…

At about the age of thirty, man and women begin to lose muscle tissue all over the body.  We need that muscle for balance and strength as it is the best way to prevent injury.  Aerobic exercise generally does not build muscle tissue.  To build it, we need to fatigue our muscles using weight and resistance. THAT is the goal in every Pilates class.  Because your Pilates instructor knows the "good news" – we can counteract the natural decline of muscle tissue with strength training, especially around the joints.

Here is a list of other benefits of strength training:

  • Provides relief from joint pain as effective as medication
  • Lowers blood pressure
  • Increases energy and elevates our mood
  • Increases bone density
  • Improves how we look with lean and taut muscles

So, I will battle that daily clock, and the clock that is ticking since I passed 30 years old a long time ago!  It doesn’t take too much time for me to move through a complete Pilates routine.  I’m confident in the promise of Joseph Pilates who said, “When all your muscles are properly developed you will, as a matter of course, perform your work with minimum effort and maximum pleasure.” 

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ABCD's

A, B, C, D, E, F, G....

....Next time won't you sing with me?!

When I was in training to become a Stott Pilates instructor, I made friends with an amazing girl named Tina.  She had been taking Pilates on the Reformer for a few years as a client 

and had decided to take the instructor training, so that she could exercise more efficiently and with more understanding.  I was so suprised! She wasn't spending all this time and money so that she could teach....she just wanted to be able to understand what it was that she was actually doing in her Pilates class. She wanted to know WHY we focus on breathing and WHY we stabilize the spine, and she even wanted to know all the names of all the muscles we were contracting and enlongating.  So, we quickly became study buddies and learned the ABC's of Pilates together.  I found it very inspirational to study with her. I developed a love for knowledge with her. It WAS fascinating to learn how to engage certain muscles, how to create a class that balanced out the body, and especially, how to work with those that had injuries or concerns with their health.  

Knowing the theory of Pilates helped me to recognize details and patterns for my own workout, in my own body.  I approached the classes I took from other instructors with so much more

appreciation for the control and the challenge that Pilates brings.  Even in a non-Pilates workout, I found myself applying the knowledge of core strength, breathing, stability in the joints, etc. In Pilates, your muscles are working to lift against gravity and the resistance of the springs or bands, with the ultimate goal of strengthening and isolating the right muscles. Our goal should be to take our time with the exercises, focus on the task at hand, and connect to our breath. We don't want to speed past the details and try to execute the maneuvers too quickly. 

I knew what I was learning as an instructor was valuable. I know how special it is to me, and I simply want everyone else to learn it and see the value in it too. Growing from client to student to teacher, I realize, of course, that not everyone picks up on the same aspects of anything, but I try as an instructor now to pass this information on to my clients.  I hope they retain the connection they learn in Pilates and apply it to their non-Pilates activities. I am forever grateful to all the instructors I have had the opportunity to learn from. They are my inspiration for continual learning and singing the praises of Pilates!

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Jack fell down and broke his crown

…Jack fell down and broke his crown….

 

So what about our “crown”? Do we actually work it out? Well, no, but in Pilates, we are very concerned with the placement of our head and the strength of the vertebrae that lead up to it. How many hours a day do YOU spend hunched over reading texts and emails? I know I can spend several hours some days.

 

We joke about having texting thumb problems or trigger finger issues from using a mouse, but an actual serious condition these days is text neck syndrome which is caused by looking down at a screen.  When the head is brought forward and the neck bends, the weight on the cervical spine increases. Just a 15 degree forward angle adds 27 pounds to the spine!  Over time, adopting this posture, we places stress on the back of the neck leading to premature wear and tear.  We can joke about how “text neck” sounds like a silly ailment, but the effects of having it are not silly. It causes headaches, spasms down the arms and back, and even spinal disc compression. Not to mention that it isn’t attractive!  In this society, we are going to use our phones, tablets, and computers, so we can’t eliminate the problem completely, but we CAN do all we can to keep our cervical spine healthy. 

 

It reminds me a little of being frozen in a “walk like an Egyptian” move. When we look at ourselves head-on, we might not notice how far forward our head sticks out in front of our shoulders.  Ask your Pilates instructor to look at your posture the next time you go in and come up with a plan to correct damage that is done by screen use. 

 

In the meantime, try holding a neutral spine by keeping your shoulders relaxed and your ears in line with your shoulders. I do this while I’m driving. It’s a great time to stay alert and hold my head in proper alignment.  Also, remember to take breaks when you participate in screen time. Slowly rotate your head back and forth, and up and down; Drop tension from your shoulders.  When you get to the Pilates studio, all the exercises that work your scapula, especially the long box arm series will help pull those shoulders back along with your cervical spine and your “crown” will be right where it belongs!