Rhinebeck Pilates is Voted Best in the Hudson Valley!

I'm so excited to say that my pilates studio, Rhinebeck Pilates, won Best in the Hudson Valley by Hudson Valley Magazine!

In the upcoming, and annual, Hudson Valley Magazine, "Best of the Hudson Valley Issue", Rhinebeck Pilates was voted Best Way to Spice Up Your Workout.

Thanks so much to everyone who voted for us!

Check out our main site,
http://www.rhinebeckpilates.com/, for studio news, discount specials, and info about our new fitness apparel!

Here are the links to the Hudson Valley Magazine main site, and the Best of the Hudson Valley issue:
http://www.hvmag.com/Hudson-Valley-Magazine/Hudson-Valley-Resources/Best-of-Hudson-Valley/index.php?category=Health&listing=15628

http://www.hvmag.com/Hudson-Valley-Magazine/ Read more!

Working Out at Work

One of the original reasons why I decided to become a pilates instructor was because I can't stand the idea of sitting at a desk all day long, cramed into a tiny little space, hunched over a computer. I've always had, and liked, jobs that keep me moving. Maybe if the Walkstation had been around when I was deciding what to do with my life, I would have followed a completely different career path!

A recent article in the New York Times, I Put in 5 Miles at The Office, describes Dr. James Levine's invention of a work station/treadmill that can be used in the office. The Workstation is pictured below. Millions of people are overweight and over worked, and its actually surprising that something like this has taken so long to be invented.

This is a great idea, though it is expensive ($4000), which may deter some companies from buying these for their employees. But, studies have shown that people who exercise regularly tend to be more focused on their goals in general, more productive at work, and more confidence. Since these are aspects that most every employer wants in their employees, and since many people work as much as 10 hours a day and have almost no time or energy left over to get to the gym, it just may be worth the price.

This type of thing totally appeals to me, the constant multitasker! A small problem with it, however, is that its designed for slow-paced walking, which means that no one is going to get the benefits of a truly challenging cardio workout. Of course, a challenging cardio workout wouldn't really be possible in an office setting anyway, especially during a conference call.

The Walkstation is good for anyone who would otherwise not exercise at all. Its an ideal way for a sedentary person to get into exercise- no time is lost and no gym fees are paid. This introduces exercise into daily life, and shows people how much better they'll feel if they do exercise.

So if you want to start exercising but feel like you don't have the time, convince your boss to install a few of these babies into your office!

Check out the NY Times article for a lot more info on the Walkstation and for a number of blogs about walking while working.

Here is the NY Times article:
http://www.nytimes.com/2008/09/18/health/nutrition/18fitness.html?_r=3&adxnnl=1&oref=slogin&ref=fashion&adxnnlx=1222190855-unsU3AX9wUTpxPUH2mfpmA&oref=slogin

Here is a previous post which includes a study about how exercise can boost your business:
http://headsuponyourbody.blogspot.com/2008/02/exercise-success.html Read more!

Amazing Footwear

I can't tell you how much time I spend on my feet all day and how much I've been craving arch support for months now! I've had a problem finding good looking, extremely comfortable, arch-supportive, casual shoes for a long time. Until now.

I found these Dr. Scholl's shoes at DSW and as soon as I put one on my foot to try it on, I knew my quest for comfort was over.

When these shoes are on my feet, it feels like my arch is constantly getting a massage, when I'm walking and even when I'm just sitting here at the computer. The insides of the shoe feel as though they instantly molded to the shape of my foot, in order to support it perfectly!

It even feels like my foot's inner arch is finally being lifted up to where it should be. My entire leg feels like its being supported in a whole new way.

According to the Dr. Scholl's website, Dr. William Mathias Scholl was actually a bit similar to Joseph Pilates. He was born in 1882 and worked in the shoe business in his young life, where he learned of the constant and common complaints about painful shoes and foot problems. He ultimately graduated from college as a doctor, and dedicated his life to "the science of foot relief".

Like Joseph Pilates, Dr. Scholl was a genius and inventor. He invented all kinds of orthopedics and foot products that are still used today. In fact, not only does Dr. Scholl's make shoes and comfortable shoe inserts, but they have a very wide variety of foot care products for just about every foot problem imaginable.

You can check out their websites below for more information on Dr. Scholl himself, and the products. You can also search under such catagories as Back Pain, Heel Pain, Arch Pain, Knee Pain, Shoe Rubbing and Friction, and many others- to find out what products can help.

www.drscholls.com
www.drschollsshoes.com/
Read more!

FREE PILATES CLASSES!

Have you always wanted to try a pilates mat class or tower class, but you just haven't gotten around to doing it yet? Maybe you just need that extra incentive to try out a class?

On September 21, 2008, you can try either a mat class or tower class for free at my studio, Rhinebeck Pilates! Here are the details:

When: Sunday, Sept 21, 2008

Free mat class: 10am
Free tower class: 11am

Limit 5 people per class

Where: Rhinebeck Pilates
2 East Market St, Suite 1
Rhinebeck, NY

Who: Open to anyone who has yet to try a class out at Rhinebeck Pilates!

What: Mat class- Pilates exercises done in a sequence on the mat, with various props.
Tower class- Pilates exercises done with pilates equipment known as the tower.

If you'd like to join one of the classes, or if you have any questions, please call or email me. Because class size is limited to 5 people per class, you must reserve your space ahead of time.

If you can't make it to either of these classes, but you're interested in joining free classes in the future, just send me an email and I'll tell you about the other free classes we have planned for the fall and winter.

Call: 845-876-5686
Email: elaine@headsuponyourbody.com Read more!

Proper Form During Side-Lying Exercises

Most of us love side-lying exercises. In pilates, we have a whole series of leg exercises called the Side-Kick Series. When we lay there on our side, with our heads resting on our arm, we almost think of it as a rest period during class! Just kick the leg back and forth, lift it up and down... But did you know that there some very common mistakes, as far as your form is concerned, during side-lying exercises? Here are some common mistakes that you may not even be aware of. Fixing these mistakes will help you feel your WHOLE body working out, and make the leg work even more quality.

The Side-Kick Position
Anytime you're laying in a side position, you can either prop your head up on your hand, or rest your head down on your arm. Your top arm is bent, and the top hand is placed on the mat in front of your ribs. Your back is against the back side of your mat, and your feet are at the front side of your mat, so your legs are angled forward in front of your body. You can do all kinds of leg exercises in this position- kicks front and back, circles, leg lifts, etc. You can even add a Magic Circle between your ankles like I have in the photo. Now, onto your form...

Your Legs
Sure, you feel your outer thigh burning when you lift your top leg up and down, but what about the bottom leg? It shouldn't just be hanging out, doing nothing. Of course, make sure your bottom leg is straight, not bent. Then, try externally rotating your bottom leg, so your pinky toe is tilted down into the mat and your heel is slightly lifted off the mat. Now your bottom leg works more like a kick-stand and will help your body balance when you try to make circles with the top leg, or kick the top leg forward and back.


With the top leg, lift it about two inches off of the bottom leg, and try to gently lengthen it a bit longer than the bottom leg. This little bit of extra length will actually bring your hips into alignment, or a neutral position, so the top hip is stacked right above the bottom hip. In fact, this bit of extra length should relieve some of the burning you tend to feel in the top leg during these side-lying leg exercises. Be sure to keep your waist lengthened and hips stacked during all leg exercises.

Your Feet
Do you get foot cramps when trying to do leg work? Its probably because you're lifting, kicking, and circling from your FOOT, not your leg. Conduct all movements from the upper leg, or try imagining the inner thigh, moving your leg instead of making your little foot, or your toes, do all the work. Think, "neutral toes"!

Your Hips
Once you lengthen the top leg a little longer than the bottom leg, your hips will align. Try to do all your leg work in this hip position. Its quite a challenge. Even when you lift your leg up, don't allow the top hip to tilt into your waist. If you see that your top hip does tilt in, shortening your waist, only lift your leg to the height that you can while maintaining length.

Your Abdominals
As in every pilates exercise, draw your abdominals in! There is actually ab work during Side-Kick exercises. Anytime you have to kick your top leg back, or when you circle your top leg, your abs should draw in and stablize your torso, not allowing it to rock back and forth or move around.

You can use your abs to stabilize your body, and you can also use the lower leg, the "kick stand", to help!

Your Ribs
Your ribs can work in a way similar to your abs. Keep the front ribs inside your body, don't allow them to fall forward or rock back and forth as you move your leg. Drawing the ribs and abs in will give you core work and help keep you stable.

Your Shoulders
Your shoulders are going to want to do all kinds of things during side-kicks, in an effort to take some work out of your core. Make sure there is always space the size of an orange between your top shoulder and your ear. Try to keep your collar bones wide and open, north to south, and definitely don't let your top should roll forward. The less weight you put in your front hand on the mat, the more likely your shoulder is stable on your back. Keeping your top shoulder in place, on your back, away from your ear, will again bring more work into your core.

Your Head, Your Upper Back, and Your Gaze
Its so tempting to look down at your legs, but if you do, your missing out on a whole lot of length in your upper back. Try to look straight ahead, and feel how just lifting your gaze will also lift and lengthen your upper back and your chest. Imagine your head stretching out and away from your body in one direction, and your legs stretching out and away in the other direction.

And, if you're tempted to prop yourself up like this lovely lady in the picture above, please don't. Your bottom shoulder will end up in your ear, your neck and waist will be crunched, and it just isn't pilates! But it is a funny picture that I couldn't resist using.

Even tweaking your form in just one of these ways should improve your side-kicks! Of course, ideally, you can do all of these things at once, work your legs, work your whole body, and BREATHE! Read more!