Heads Up On Your Body | Elaine's Pilates Blog

HardTail Leggings Are In!

2012-01-07T07:43:00.003-05:00

I've been wearing HardTail Forever pants for pilates and yoga for as long as I can remember. I seriously never want to take them off.

HardTail clothing is durable, flattering, comfortable, and made in the USA. The colors are deep and the fit stays snug, even though multiple washings. Here's a glimpse as to what leggings we're selling at Rhinebeck Pilates. Come in and try on a pair! And yes, you can wear them out the door!

Here's what new from HardTail at Rhinebeck Pilates:

HardTail Fold Over Leggings

These are your number one, go to leggings for all things: pilates, yoga, the gym, life. They are just like Hard Tail pants, but in a leggings style. The waist band can be worn down for a very flattering look around the thing and hip area, or up for tummy control and a different feel.

These leggings come in black and dark heather gray. Sizes small, medium, and large.
$50

Button Ankle Leggings

These are my absolute favorites. Three buttons at the bottom make for something a little different and cuter than a regular pair of leggings.

These come in black and dark heather gray. Sizes small, medium, and large.
$50

Jean Leggings

These leggings have all the pockets and stitching details of a real pair of jeans, in the classical, cotton/lyric blend material of HardTail leggings and pants. They are incredibly comfortable to wear while working out, and then running errands afterward without feeling as though you're wearing workout clothes in public! They also work great as a simple layering piece- with a long shirt or sweater, and a pair of flats or boots, these leggings can go anywhere!

These are available in solid black only. Sizes small, medium, and large.

$50

COMING SOON! PLIE LEGGINGS

The quality of HardTail leggings with an essential skirt that covers up the top half of your thighs. Cute, different, and a must-have! The skirt has a drawstring on the side as a detail and to allow you to scrunch it up as much as you want or don't want.

These will be in stock as of Feb 2012.
Available in black only, and in sizes small, medium, and large.
$50

For More Information on all the HardTail clothing we sell, check here.

Contact Rhinebeck Pilates to buy a pair, or for more info.

On Moms, Backs, and Babes

2012-01-07T07:08:00.001-05:00

Check out my article in the latest About Town Newspaper, "On Moms, Backs, and Babes"- its all about my Mama with Baby Pilates classes!

I am a mom of a toddler, and I have been teaching Pilates for 12 years. Before I had my daughter, I thought I could teach a Mama with Baby Pilates class. Now that I have her, I understand so much more clearly what new moms need.

Here are some of those things:

1. Breastfeeding or bottle feeding is a time moms and babies share a special, beautiful bond, but until I became a mom I didn’t realize how much neck and upper back tension is created by the simple position of sitting and feeding a baby! A new mom spends a lot of time sitting and feeding with the baby’s weight pulling her neck and shoulders forward. Moms need to stretch the front of their shoulders and lengthen their spines to find relief.

2. Babies are so little, yet feel so heavy. Moms are constantly picking up babies and putting them down. To prevent low back strain, they need to build core abdominal strength to support the back. They also need to learn more effective methods of using the whole body to pick up a baby, such as squatting rather than bending down.

3. Even months after delivery, a new mom’s body is so different! Sometimes it feels almost impossible to contract the abdominal muscles at all. To build strength in the whole body that will truly last, a new mom has to begin an exercise practice such as Pilates slowly and precisely.

4. Building arm strength and learning correct posture for the upper body is incredibly important during and after pregnancy. Babies like to be held and carried in all kinds of positions, and the arms need to be strong and ready, or else the lower back will take the brunt of the work. Before I had my daughter, I had absolutely no idea how much work it is to carry a baby around, or how often I would be doing it.

5. Being a new mom can be stressful and can really try your patience. Deep breathing and learning how to take full, complete breaths into the upper back can really release tension and relax a new mom through those midnight diaper changes and 3 am feedings.

And here are some ways my Pilates training helped me personally during this time:

1. I have never had a lower backache. That’s very unusual. I credit it to my Pilates practice. My body knows how to lift my daughter, carry her,hold her up, and get down on the floor with her—all using my core muscles and correct posture instead of my lower back.

2. Practicing countless squats and lunges helps me tremendously. By strengthening the hamstrings, glutes, and proper spinal alignment, I can move through the day with my daughter without muscle strain.

3. Every exercise in Pilates focuses on using core muscles to initiate a movement. This translates perfectly to motherhood. Every up and down, side to side, and back and forth movement I do with my daughter is initiated from my core. This core strength gives me the endurance I need to get through the day, and be prepared for the possibility of being up all night.

Three things students in my class have taught me:

1. That I’m not alone. Of course we all know that we are never truly alone, but it’s comforting to spend time with other new moms and realize I’m not the only one with insecurities about my new “mom-body,”that other women also find these exercises and stretches so beneficial.

2. That I can be vulnerable. When I started teaching this class over a year ago, it was the first time I had ever taught a Mama with Baby Pilates class. I was worried the class wouldn’t be hard enough, babies would start crying, someone would get injured... basically, I was worried that the class wouldn’t be perfect. As it turns out, the class isn’t perfect. But that’s what makes it so great. We can all be moms in this class. Babies sometimes cry. Sometimes we have to get up, stop exercising, and feed the baby. Sometimes my daughter wants me to hold her hand throughout the entire class!These women taught me that I can be a mom as well as teach Pilates. Their warmth, kindness, and gratitude is much more valuable than teaching a perfect class.

3. The moms in my class have taught me that even on days when it seems so hard, I can get out the door, make time for myself, and include my daughter in it. On cold winter mornings, they come to class with the baby all bundled up. On days when their baby has skipped naptime, they come anyway. If the baby is teething and cranky, they come. These women realize how important their time in class is, not just physically but mentally. They are such an inspiration to me! If they can do it, I can do it. Thanks to their example, I have brought my daughter to many new places where we’ve had fun experiences together.

Check out the full article in About Town!

Facebook Check-In Deals- Updates and News!

2011-09-14T07:54:00.001-04:00

As of this morning, there have been 197 check-ins to the Rhinebeck Pilates Facebook page! How cool is that? And that's a lot of classes! I have a few updates for everyone who is already participating in the deal. In case you are not familiar with our check-in deal and how it works, read below and please take advantage of it to earn complimentary classes.

UPDATES:
-Some people have noticed changes on their Facebook Check-in app after downloading updates to their phone. If you notice changes (such as the check-in punch card not showing up on your phone anymore), please let your instructor know. We have actual cards we can keep on file for you to keep track of your check-ins.

-If you'd like to see how many times you have checked-in to the studio, go to the Rhinebeck Pilates Facebook page. On either the right side or left side column, you will see a message telling you how many times you have checked-in. If you have not received a free class and have 10 or 20 check-ins, please tell your instructor so we can give you that free class!

-While on the Rhinebeck Pilates Facebook page, you'll see a box in the right side column that says, "Recommendations". If you feel so inclined.... please write a short recommendation for Rhinebeck Pilates or the teachers! We would be so thrilled, and of course, grateful for your recommendation!

Want to Participate in Our Check-in Deals?
Click Here for more info!

Fall News at Rhinebeck Pilates!

2011-09-14T07:26:00.001-04:00

Hard to believe that it’s time to say good-bye to summer and welcome in autumn- it went by way too fast! We had so much fun teaching all our summer visitors this year at the studio! And, we welcome back all those who have now returned from summer vacations! Just like pilates exercises- the energetic flow of our students coming and going at the studio is what keeps things interesting and it’s never the same day twice.

Shari Berkowitz is coming back, by popular demand!
Sunday, October 2
Group classes at 10 am, 11 am, 12 pm
Instructor Observation: All day
Workshop: Creative Spine Corrector: 2-5pm

My teacher, Shari Berkowitz, has told me that she is especially excited to come back to Rhinebeck to teach us more pilates! A session with Shari is not only always fun, but also always a lesson in technique, form, pilates history, and a FULL body workout!
Find out more about Shari and her Classes.

Pilates and Yoga for Teen Girls
4 Tuesdays, Sept 20-Oct 11
3-4pm
$20/single class, $70/all 4 classes, $50/Come-with-a-friend (discount each person)

I will be co-teaching this class for teen girls with my friend, Elizabeth Peters. Elizabeth is a student of pilates and yoga for 20 years- as well as a certified yoga instructor and working artist. Together, we will teach the benefits of both pilates and yoga- postural changes, confidence building, deep breathing, meditation, whole-body strengthening, and of course, fun!
Find out more about this Class

Mama with Baby Pilates AND Prenatal Pilates is back!
6 Sundays, Sept 25-Nov 6, 10-10:45am
$15/1 class, $75/all 6 classes
FREE TRIAL CLASS! SEPT 18 ONLY! (Open to both new and experienced mamas with babies!)

After a summer hiatus from teaching this class, I can’t wait to get started again and see all my mama-friends and their adorable kiddos in my Mama with Baby Pilates class! This class is also open to prenatal mamas-to-be. More than just an exercise class, this class is a great way to meet like-minded mamas, socialize and make friends for your little one, and learn ideal ways of moving throughout your day with your kids- without injuring your back. Pilates exercises will focus on abdominal/core work, inner/outer thigh toning, and whole body strength and flexibility. This class is not taught at the studio. It is at Waddle n Swaddle, directly across the parking lot in Rhinebeck.
Find out more about this Class.

New Mat Class on The Schedule!
Tuesdays- 6pm, with Elaine
Its been a long time coming- but we finally added another mat class to the schedule! Join us!
Find out more about Mat Classes.

Thank You...
To all our students at Rhinebeck Pilates… thank you for making the studio an amazing place to work and learn. Your dedication to the pilates method and our studio is a true inspiration and joy each day!

Shari Berkowitz is Coming to Rhinebeck Pilates!

2011-05-20T08:32:00.000-04:00

Master Teacher, Shari Berkowitz, is coming to Rhinebeck Pilates for a fun mat class and two amazing workshops!

Each year, Rhinebeck Pilates is happy to offer the pilates community workshops and classes with special guest teachers. This year, we are so excited and fortunate to have Shari Berkowitz! She is a warm and friendly instructor with a deep wealth of pilates and anatomy knowledge. This is not to be missed!

Thematic Mat Class
June 12, 9am-10am
Group Mat Class, open to: Beginner-Advanced students and instructors
$30

What will the theme of this mat class be? Only Shari knows! She will pick a theme at the start of the class that will be focused on and sought after in each exercise. There will be a strong through-line of that theme. Everyone will leave class with a new set of muscles and an awareness of something special that wasn't there an hour ago!

Workshop: Archival Mat and Standing Exericses
June 12, 10:15-1:15
PMA credits will be issued
Workshop, open to: Pilates instructors and serious students
$120

There are many more versions of Mr. Pilates’ exercises than we see today. Variations, modifications, combinations of multiple exercises in one! Fascinating, challenging and all the rest! These versions should not just live in the memories of those of us who had access to them years ago. They ought to be living, breathing exercises for those who need the modification or challenge! Experience this material, then teach it so we never lose track of these great exercises!

The World of The Chairs: High Chair and Wunda Chair - Your Body's Best Friends!
June 12, 2-5pm
PMA credits will be issued
Open to: pilates instructors and serious students
$120

You didn't know if you should invest in a high chair, but you did...and you hardly use it. Or maybe you haven't bought one and wonder if you ought to. It's an amazing tool! You deserve to learn how to use it to it's fullest for you and your clients - from Session 1 to Session 4001. Then there's the wunda chair, The Home Reformer. So many exercises, it's almost overwhelming to pick and choose...and you pick the same 3 or 4 over and over again. Let's open the doors to the World of The Chairs! Let's work to understand the purpose of each exercise on each chair and make it come alive for you and your clients!

About Shair Berkowitz

Shari Berkowitz is the owner of The Vertical Workshop in New York and Los Angeles. Shari writes The Pilates Teacher Blog reaching out to teachers across the world to continue education each day. Originally certified by Romana Kryzanowska and formerly Power Pilates’ lead teacher trainer and Director of West Coast education, Shari’s varied background from her successful career as a professional dancer/singer/actress and extensive work with doctors and physical therapists gives her a rich base from which to teach. Shari travels extensively presenting at all of the major Pilates conferences including Power Pilates, Pilates Method Alliance, Pilates Style, Body Mind Spirit Expo, Pilates On Tour and IDEA. Internationally, Shari presents in Japan, Croatia, Italy, Spain and beyond. She works to raise funds and awareness for children’s health organizations among which are St. Jude Children’s Research Hospital and CoachArt. In addition to The Vertical Workshop, Shari owns and designs for her jewelry line, shari b jewelry.

Additional Information
-PMA credits will be issued for both workshops.
-If you'd like to either workshop or the class, please contact Rhinebeck Pilates to register. You must prepay with a credit card, or mail a check, to hold your place in the workshop or class.
-There is a 48hr cancellation policy on each workshop and the class.
-Arrangements will be made to pick up and drop off anyone arriving at the Amtrak train station (The Rhinecliff Station is about 2 miles away from the studio). If you need transportation assistance, please contact me.

Info on Rhinebeck Pilates
-Location, rates, instructor bios, news, and more about my studio.
-To register, ask questions, or contact me about the Shari's class and workshops:
Call: 845-876-5686
Email: elaine@rhinebeckpilates.com

Mother's Day Specials at Rhinebeck Pilates!

2011-04-15T06:34:00.002-04:00

Mother’s Day Specials!

Treat your mom to pilates classes this year! If she already does pilates, she will truly enjoy this special treat. If she has never taken a pilates class, a gift certificate is just what she needs to get started!

Privates Sessions: 2/$160, 5/$325, 10/$650
Tower Classes: 2/$55, 5/$125, 10/$250
Mat Classes: 10/$100

Gift certificates come with a great Rhinebeck Pilates canvas tote bag. To purchase a gift certificate, contact Rhinebeck Pilates and arrange a time to come in and pick it up, or have one mailed to you or your mom.

Mama with Baby Pilates Classes
Calling all new moms! Want to take a pilates class and bring your little one along?! Join Elaine in her newest class- Mama with Baby Pilates!

In this class, we will learn exercises that will help build the core strength, endurance, and upper body strength that new moms need to keep up with their children each and every day. In addition to strengthening, pilates exercises also tone and lengthen the whole body and require little to no equipment!

Toddlers and babies ages 6 weeks-18 months are most welcome to this class. Please bring toys and books to occupy the little ones while we workout, and plan to include them in some of the exercises. Most exercises will be easy to repeat at home on your own, while the kids are playing nearby.

Each student receives a theraband for home use, as well as a list of exercises from class that can be done at home. Students may opt to bring 1-2lbs weights for arm work. Please bring your own mat. Moms should not have any serious injuries.

Sundays: March 27 - June 5 (no class 4/24, 5/8, 5/29)
10-10:45am
$15/drop-in, $100/8 class package

Mondays: April 4 - May 23
2:30-3:15pm
$15/drop-in, $100/8 class package

Please note that this class is NOT taught at Rhinebeck Pilates. It is at Waddle n Swaddle, directly across from the studio in Rhinebeck.

A convenient Paypal button can be found on Waddle n Swaddle’s website if you’d like to pay online. Or, to register, pay in person, or for more information, stop in at Waddle n Swaddle or contact Elaine.

Check-In to Facebook at Rhinebeck Pilates to Earn Complimentary Classes!

2011-03-12T07:33:00.004-05:00

This weekend, our first Facebook Check-in Deal goes into effect!

How it works:

1. In order to participate, you must have a mobile phone, a Facebook account, and "Like" Rhinebeck Pilates.

2. Each time you enter the studio, open up the Facebook app on your phone.

3. On the main screen, click on the "Places" icon.
4. You will have a list of local businesses that you can "Check-in" to. Select Rhinebeck Pilates, and click "Check-in".
5. Show your instructor the phone screen and that you've checked-in. She will punch a Check-in card that we'll save for you behind the desk.
6. Once you've checked-in, your status on Facebook will update to: "(Your name) is at Rhinebeck Pilates."

Check-in 10 times for 1 complimentary mat class! Check-in 20 times for a complimentary tower class! How fun is that?!

This deal will be in effect for the rest of 2011. View it right here on Facebook!

Helpful links for those who want to participate:
-Not on Facebook, but you want to participate in our deal? Sign up for Facebook now, its free and FUN!
-You don't have a Facebook app on your phone? Get it here.
-Your phone won't let you check-in to places at all? It could be an easy fix with your phone settings.
Try this.

See you on Facebook...

Benefits of Mommy with Baby Pilates Classes

2011-02-08T21:35:00.001-05:00

Recently, I began teaching a new class I call Mommy with Baby Pilates. Not only is this class so much fun to teach, but I see so many benefits to the new moms AND the babies.

As a new mom myself, I know there are a number of factors holding us back from fitting exercise into our lives post-partum. These are real and legitimate issues- not laziness or lack of desire. Most new moms I know would love an opportunity to get out of the house and take some time for themselves. Some roadblocks to exercise for new moms are:

-guilt for leaving the baby while mom goes to exercise
-who to leave the baby with, often times a paid babysitter while mom exercises feels like a luxury that cannot be afforded
-a fussy baby, or a baby who becomes sick and mom can't leave
-being completely exhausted from the effort it takes to raise a baby, if mom has any time to herself it seems as though resting or chores that need to be done take top priority.
-low back and neck pain from carrying the baby everywhere can prevent new moms from exercising because they don't want to hurt themselves more
-working moms already feel the guilt of leaving the baby all day, and find it hard to justify leaving for a longer period of time to fit exercise into their day
-more than one little kid in the house can make exercising nearly impossible!

Benefits to Moms
My class, Mommy with Baby Pilates, offers a fantastic solution to moms facing any of these dilemmas. In this class, moms do pilates while their babies play or sit next to them on the floor. There are other styles of teaching where the baby is included in each exercise. From my own experience as a mom and a pilates instructor, that method doesn't usually work well for mom or baby. Changing positions and the uncertainty of what's going on can make for a fussy baby. Trying to maneuver a baby AND exercise at the same time does little to improve mom's core or the proper form necessary to benefit from pilates.

Therefore, the majority of exercises done in my class are sans baby. Of course, moms stop working out whenever necessary to take care of a fussy baby, which is completely fine. No one gets annoyed when a baby starts to cry- we've all been there! Its a very supportive and welcoming environment!

The class itself is 45 minutes, and there are reasons for this. The extra 15 minutes in the hour are great for settling into the classroom, and for packing up, changing the baby, nursing, etc before we all leave. 45 minutes is a good length of time to exercise, and just the right amount of time a baby can tolerate being in the class!

Of course, there are some exercises that we do include the baby in, because we all do want interactions with them and they want to feel included and want to do what mom does. The best exercises to include the babies are squats and lunges- standing up and holding the baby or putting the baby in a carrier. Great core work, upper back, and arms. Not only that, but great practice for how to move around the house while carrying a baby- the squats and lunges keep the torso upright and the legs to the work to lower and lift moms body up and down. Practice movement like this- instead of bending down to pick things/baby up from the floor- to save yourself lower back strain.

Benefits to Baby

One thing that has surprised me most about teaching this class, is the benefits to the babies. Socializing a baby can be a challenge, especially during the winter in upstate NY. All of the babies in class watch each other, or if they're old enough, play together.

The greatest benefit to baby is seeing mom exercise, take care of herself, and take time for herself. The moms in my class are setting such a valuable and amazing example to their little ones by doing this.

One reason why most babies in class are so quiet, attentive, and not fussy is because they are seeing something totally new to their eyes- people on mats, moving around! A teacher talking and walking around the room, with music playing. These new sights are stimulating to babies, and apparently quite entertaining!

In my next blog post, I will give a rundown of some of the exercises we're doing in the class. We're not following the exact order of pilates matwork exercises. Many are skipped, with other exercises inserted in their place. There are good reasons for this, so stay tuned!

Calling All Pilates Instructors!

2011-02-02T21:12:00.001-05:00

I'm working on a new blog post- The Best Pilates Lessons I Ever Learned. If you're a pilates instructor and would like to contribute, please email me! I'm looking for cues, visuals, ideas, theories, observations about the exercises or how the equipment works, anything- that your own teacher taught you that really brought pilates to the next level for you.

I will compile them in a blog post, and we'll have a nice list of great teaching cues to work with and learn from each other. If you have your own blog site or studio, please send me links in your email so I can include them in the post.

Thanks! Looking forward to hearing from everyone....

UPDATE! Thanks so much to all the pilates teachers (from around the world!) who have emailed me their favorite teaching cues! There's still room for more, so send them my way! I will have the post written in a few weeks, so there's still plenty of time.

Guest Blogger Post: The Twinkie Diet

2011-02-02T08:14:00.000-05:00

The following post was guest-written by my pilates student- and my friend- Heather Buehl.

I am delighted to write for Heads Up On Your Body. About 2 years ago, I was 15 pounds overweight, in an unsatisfying career, and had very low energy. By making step-by-step, easy to incorporate changes that were right for my body and lifestyle, I was able to achieve my goal – to live a happy healthy life full of authenticity! My own health journey left me inspired to help others achieve their goals – and to achieve happiness. Happiness, to me, is internal and external contentment. Only you can measure what that is for you. I look forward to chatting with you through Elaine’s blog and sharing some food for thought (no pun intended – ha-ha!) around health and lifestyle.

The Twinkie Diet

There are so many opinions of what measures good health. Calorie counting is one. The Twinkie Diet brings this measure to a whole new level. In recent health news, Professor Mark Haub from Kansas State University underwent a 10 week study of calorie restriction. Prepackaged overly processed “food” made up 2/3 of his diet. He did supplement with a multi-vitamin, assorted veggies (eaten only in front of his children so as not to set a bad example – ha!) and a protein shake. His reasoning was in weight loss, pure calorie counting is what matters most - not the nutritional value of the food. Both CNN and ABC News covered his research.

As a health coach, I believe in bio-individuality. No one diet is right for everyone because our bodies, lives and needs are very different. Believing this, I still cannot help but state this study just doesn’t sit right with me. I feel torn because I don’t want to draw any more attention to this study, but my fear is that the media will distort it and people will listen. Prime example is the news reporter in the ABC video clip. She states that people feel if they are eating healthy food, then they can eat more of it, but consequently gain weight. She goes on to say how important calorie restriction is. I feel the body does need to be treated like a laboratory and certain foods whether healthy or not, do need to be tested by an individual for as the saying goes, “One person’s feast is another person’s poison.” But dieting is only a temporary fix. Where is the quality in this diet? Sure Professor Haub lost 27 pounds in 10 weeks, but what other parts of his health were affected? Let’s face it, putting on weight or developing health conditions like high cholesterol or diabetes, does not happen overnight. Why do we expect weight loss or living happy, healthy lives to happen overnight? Read on, there’s more.

Mentioned repeatedly throughout both links were statements not recommending this diet long term. There was also uncertainty as to the effects of doing this diet long term. Haub’s bad cholesterol levels did decrease by 20% while his good cholesterol did increase by 20%. But as stated by a dietitian within the CNN article, any significant weight reduction will improve certain health markers, like cholesterol, but not all. Should Haub have stayed on this diet long term, I have no doubt in my mind that nutritional deficiencies and cravings would start to outweigh the initial benefits he saw.

Throughout this diet study, Haub does emphasize calorie restriction rather than moderation as a key to weight loss. Calorie restriction is such an empty term in my opinion. It brings up the good and the evil, the guilty feelings, the disregard for quality. A great teacher of mine, Dr. Joshua Rosenthal, founder of the Institute for Integrative Nutrition has a 90/10 rule. Ninety percent of the time, eat whole foods that are right for your body. Include exercise. Live true to who you are. Ten percent of your life can include a Twinkie. This helps people sustain a long term healthy weight and life.

On his Facebook page, Professor Haub remarks that his family threw away fruits and vegetables due to spoilage. He feels this demonstrates people could save so much money if they bought extended shelf life, packaged foods – like Twinkies. He feels these types of foods would be more realistic for those living remotely. All I can comment on here is be empowered to take control of your health and your life. Grow a garden or visit a local farmer or farmer’s market for fresh food. Buy less vegetables and fruits initially to see how much your family is eating and note what your family seems to enjoy the most. Then shop accordingly.

Oh, but then there is the argument that this diet may help people fit into social situations. It may seem that eating any food at a party is liberating as long as you stay within the allotted daily caloric intake. I would imagine the effect would be quite the opposite. I don’t want to be worried about whether I have gone over the caloric limit or embarrass myself by asking the hostess if he used full fat or low fat sour cream in a dip. Let’s look at the party as your 10%. Maybe you can bring a dish of your own and expose your friends and family to something new and healthy. Live authentically; there is nothing wrong with honoring your body and eating well. We are not meant to be carbon copies of one another.

In United States, Americans look for quick fixes to their problems. Yes, losing weight is an awesome thing, perhaps calorie counting helps to do that. I truly believe if you are to lose weight and keep it off, a lifestyle change needs to happen. Eating healthy has to become part of your life. The foods we put into our body become every cell, thought, and feeling we have – that is some powerful stuff when you truly stop to think about it. ALL areas of our life need to be in balance though too. Weight is not just put on because we eat poorly. An unsatisfying career, a difficult relationship, low self-esteem can put weight on your bones too. So ask yourself, have short term fixes worked for you in the past? Or are you ready to make that change that will give you vibrancy? Dr. David Katz says, "One of the things I hope people recognize is that the diets we choose need to be more than just losing weight as fast as possible. We also want to find health and it's combining those two goals that should dictate the kinds of diets we try and the kinds we professionals recommend.”

Would you like to have more energy, feel less stressed, lose weight or have a deeper understanding of food and lifestyle choice that work best for you? Contact me for a free wellness breakthrough consultation. I would love to hear from you at heatherbuehl@mhcable.com. If you are interested in learning more about my approach, please visit my website.

Heather is a board certified health coach. She studied at the Institute for Integrative Nutrition in NYC.

Exercise of the Month- Variations!

2011-02-01T13:45:00.003-05:00

This month, we are going to have some fun. Coming from a pilates instructor, that statement might seem scary. Don't worry. The exercise of the month is Variations.

What is a Variation?

A variation of a pilates exercise is usually a version of the exercise that is not "classical"- in that its not exactly as Joe taught it originally. There is usually an additional coordination element or more complex movement to the exericse. Variations can also be the same exercise done on a different piece of equipment, such as Knee Stretches with the Trapeze bar, as shown in the photo above. Variations are just meant to keep things fun and interesting for both the student and the teacher!

Some examples of variations that we'll be playing with are: Bicycle Teaser (my fave!), Rolling Like a Ball "Hang 10" (Ellie Herman showed us this one when she came to Rhinebeck Pilates as a guest teacher), Variations on Push Ups (one armed push-ups, anyone?).... and more.

Variations can be done on every piece of equipment, and with every exercise. EVERY exercise has a variation!

Rules for Variations

-A variation of an exercise should never be given to a student before they learn and basically master the original exercise.

-Variations should not be given to beginner students, only those with pilates experience and who know how to properly engage their core for stability in exercises (see below).

-Before teaching a variation, the instructor should have practiced it him/herself to make sure that its doable and safe. Ideally, the variation was learned in a continuing education workshop, or taught to the instructor by a master trainer, and it has already been deamed safe. Simple variations (such as Open Leg Rocker without holding the ankles with the hands, but instead with the arms reaching up) are obviously safe.

-Students should be warey of more complicated "variations" that involve combining pieces of equipment. The idea behind a variation is to subtley challenge the student somewhat within their comfort zone, not to rearrange their world of pilates! I actually once had an instructor show me an exercise that combined the reformer WITH the tower at the same time. Needless to say, I was not excited or impressed, but actually wanted to leave!

Variations vs. Modifications

Variations are typically only given to intermediate to advanced students, for the obvious reason that pilates is complicated enough. When students are first learning pilates, there is enough going on that variations are totally unnecessary, and just become confusing. To these beginners, we are more likely to give a modification instead of a variation- modifications make an exercise easier to access for beginners and strengthen the body to learn how to do the full exercise. For example, variation on the Hundred might be to lower the legs on the inhale, and lift the legs on the exhale. A modification on the Hundred might be to keep the feet flat on the mat with the knees bent.

Are variations and modifications even necessary in the pilates method?

In my opinion, the answer is yes and no. Pilates never gets boring, and there are so many classical pilates exercises created by Joe that adding in variations sometimes seems excessive and distracting from true pilates. However, adding a variation in here and there keeps students on their toes, challenges the mind-body connection, and challenges the core by "surprising" the body with something it didn't expect to come next in the order of exercises.

Some teachers argue that modifications should not be given in pilates. If the student is not ready or strong enough for an exercise, then they are just not ready. In my teaching, I use modifications to a point- with a very beginner student, when introducing a new, complicated exercise to a more advanced student, or for someone who has an injury that really prevents them from doing a lot of different movements typically found in pilates.

History of Variations
When Joe Pilates was in the process of creating his method, he taught to each individual, unique person. Therefore, he would teach the same exercises to different people in slightly different ways, depending on their physical needs and strengths. This fact has caused some controversy over the years as to how an exericise was "really" taught by Joe. Many different people claim that they are the only ones who know how an exercise should be taught, because Joe showed it to them. In the end, a conversation like this is mostly about egos because we know that he taught differently from person to person. So in this sense, Joe did invent the idea of there being variations to his exercises.

Over time, some of Joe's dancer students changed or added exercises that had a more dancerly element than some of Joe's original exercises. As these students went out to teach on their own, they taught Joe's versions- and their own versions- of exercises. As this continued, and still continues today, a sense of what original pilates was like begins to become muddled by some.

This is why its so important to keep variations few and far between, and to be selective about what variations you give and why. Keeping with the integrity of classical pilates is most important, adding in variations is just the icing on the cake.

All You Need to Know About Posture

2011-01-17T22:33:00.000-05:00

Miss Ratherly Stern tells it like it is!

Exercise of the Month- The Roll Over!

2011-01-01T20:33:00.004-05:00

We are starting the new year with a challenging move in pilates- The Roll Over!

Inversions are found everywhere in pilates. Practicing inversions is as important as strengthening your core. This monrth, we will work on how to do pilates inversions safely and effectively.

Benefits of the Roll Over

-Spinal flexibility and articulation
-Hamstring stretch
-Spinal lengthening
-Chest opening
-Back strengthening

-Opposition to "forward" movements in pilates, and in life

The Roll Over Relates to the Following Exercises:

-Short Spine

-Overhead

-Long Spine

-Trapeze work

-Corkscrew

-Boomerang

-Tower

-Control Balance

History of the Roll Over
In the traditional matwork order, the Roll Over comes as the third exercise in the series, after The Hundred and The Roll Up. It is placed at the beginning of the matwork routine because helps to warm up the spine: first the Roll Up to articulate the spine in one direction, then the Roll Over to articulate in the other direction.

A few small changes have been made to the Roll Over over time, though the original exercise is still taught today. Joe had "legs spread as far apart as possible"- now we usually open only to about hip, or mat, distance apart.

Another change for the average pilates student is the height at which we take the legs overhead. Joe asked that the feet go all the way back to touch the floor. These days, a safer height for the legs overhead is 45 degrees. This higher height creates less neck compression, and does not give the core an opportunity to "give up" on holding the legs up and supporting the back. However, more advanced pilates students may not have a problem with the original version and can easily bring the legs all the way over to touch the floor behind them.

An interesting fact about Overhead on the reformer (a similar exercise to the Roll Over, with the addition of leather straps and movement of the carriage) is that Joe would have clients take their legs all the way overhead, until their feet touched down on the back edge of the reformer frame! These days, reformers are made longer than he made them (even Gratz makes them longer!), so this is unfortunately not possible.

Inversions

The definition of inversion is: "An interchange of position of adjacent objects in a sequence, a change in normal order". In the case of inversions in pilates, the sequence of objects is the spine stacking from bottom to top, instead of top to bottom. Its also the sequence of the body in general- the head is no longer above the feet, and instead everything is in reverse order.

Practicing inversions is so beneficial for so many reasons. Blood flow to the head is increased. The mind is challenged to keep the body under careful control through movements it is not generally used to. Muscles are worked in new directions, and balance out from doing the forward curling of abdominal work.

Safety with Inversions

There are wrong ways to do inversions, and injuries can occur. For most people, the body must be sufficiently warmed up before taking it into an inversion. This is not the type of movement to do alone on a mat, before class starts, to warm up. Doing this will almost guarantee a back spasm, especially in older or inexperienced students. Roll Overs and inversions in general should not be done by people with disk problems, neck problems, sciatica, hamstring pain, or while pregnant (unless the pregnant woman is very advanced in pilates).

There are a few other safety concerns with the Roll Over, which we will address this month at the studio! Of course, if you have any questions, feel free to comment below and we'll discuss on this blog.

This month at Rhinebeck Pilates, we will focus on the Roll Over on the mat, and exercises similar to Roll Over on the equipment. Modifications will be made for those with low back or neck issues. Where are your eyes looking while you take your legs over head? What are your shoulders, wrists, and hands doing? Do you feel a hamstring stretch? Are you articulating the spine at the same pace all the way up and all the way down?

This should be a fun month. See you at the studio!

Year End Wrap Up and a Look Ahead!

2011-01-01T18:04:00.001-05:00

Here's to another fabulous year for Rhinebeck Pilates and Heads Up on Your Body blog!

As always, I'm so proud of all my pilates students and instructors for their hard work and dedication to the pilates method. We had a great year at the studio... here's just a few highlights from 2010!

-We've moved beyond the tower and the mat in group Pilates Curcuit classes to include reformer and chair (and if you're lucky, the ped-o-pul and trapeze bar, too!).

-We launched our Exercise of the Month series. Each month, a different exercise was the focus at the studio. Not only did we focus on the featured exercise, but we also used information about that exercise to enhance and more deeply understand other exercises that were similar.

-One of my instructors, Jessie Zalla, came for some classes and a killer workshop, Matwork From the Inside Out.

-Hardtail Workout Jeans hit the Rhinebeck scene!

-We welcomed Tammy Ogletree, our newest pilates instructor, to Rhinebeck Pilates. I'm so proud of my team of instructors, I think we just might have the best team going right now! Its all about balance, right? At Rhinebeck Pilates we are a balance of knowledge, humor, kindness, encouragement, and curiosity to continue learning everyday from both our students and continuing education. Now that's what I want in a pilates studio!

-We also welcomed Judith Muir, Alexander Technique teacher with 30 years of teaching experience and an incredible wealth of knowledge.

-We built our retail section of the studio up to sell Hardtail pants, foam rollers, foam roller covers, water bottles, Alycea Ungaro's Real Alignment Mats, canvas tote bags, tank tops, and t-shirts.

-We had a few fun events and classes, such as hosting the Rhinebeck Jewish Center's monthly women's group for a Kabbilates class. I also taught a Functional Pilates class at a Rhinebeck Holistic Mom's Group meeting.

-We had our second Open House event, lots of a great energy and new pilates students around the studio! This year, Holistic Heath Coach, Heather Buehl, was also part of the event, offering complimentary health coaching services those in attendance.

What's to Come in 2011....

-We're now on Facebook and Twitter! Join us for discussions, and find shared articles and videos of interesting and breaking news in the pilates and fitness world! Facebook and Twitter are quite fun, they help to bring pilates instructors and students together from around the local community and around the globe. Also a great way to find out last minute if there's room in a class or duet session at the studio.

-We have two new classes in the works, These classes are especially exciting their content is so valuable and so refreshing! They are:

Group Alexander Technique Classes

Group classes in the Alexander Technique are a rare find, so naturally we're very excited to offer them at Rhinebeck Pilates! Taught by Judith Muir on Wednesdays and Sundays, these classes offer an affordable way to practice and learn the Alexander Technique. Benefits include: improved posture, improved biomechanics, relief from pain-causing habits, and an increase in mind-body coordination. This is a must-come class!

Mommy with Baby Pilates
This class is for moms with babies up to 18mos. Finally- a class where you can bring the baby and workout with other moms! One of the beauties of this class is that the babies will be playing nearby, and occassionally included in the exercises. This class will be on Thursdays at 10am, and is NOT held in the studio. It is across the parking lot from Rhinebeck Pilates, at Waddle n Swaddle, a baby boutique.

-New website design! I can't wait for the debut of our new Rhinebeck Pilates website! Its been in the works for a looonngggg time. Anyone who's ever waited for a website to go live knows how long it actually takes! Our new site features fantastic new photos, an easy-to-navigate class schedule with class descriptions, and is full of pilates and Alexander Technique information.

-Workshops! We have a few fun and interesting workshops planned for both instructors and students. At Rhinebeck Pilates, we like to keep things interesting and offer workshops not typically found elsewhere. One sneak peak I can give you for the workshops is that Judith Muir is planning an excellent sounding workshop on stretching.

-We will continue with our Exercise of the Month series. In 2011, the monthly exercises expand a bit from classical pilates exercises to include focuses such as Balance, Coordination, Breathing, and opposition.

-What else will 2011 bring? Even I don't know for sure... the studio and pilates have a way of inviting new and exciting things into my life that I never expected! Join us for a class, come take a private, or just come visit the studio to see what its all about.

Holiday Gift Certificates and Extra Specials!

2010-12-19T19:19:00.000-05:00

Its hard to believe that its already holiday gift-giving season again... now is the best time of year to give the gift of health and wellness of the mind, body, and spirit!

This year, we have our popular Holiday Gift Certificate Specials, plus a few extra specials on gadgets and apparel... plus an extra, extra special gift for you when you purchase a certificate for someone else!

Holiday Gift Certificate Specials
Privates Sessions
2 Privates: $160
5 Privates: $325
10 Privates: $650

Tower Classes
2 Classes- $55
5 Classes: $125
10 Classes $250

Mat Classes
10 Mat Classes: $100

Add to the Gift Certificate
Each gift certificate comes with a Rhinebeck Pilates canvas tote bag. Gift Certificates may be purchased in certificate form or as smaller, "Stocking Stuffer" coupons. Add a Real Alignment mat and a Rhinebeck Pilates water bottle to any gift certificate for an extra $30 and you have a fabulous gift to give!

Other Gift Ideas...
Alycea Ungaro's Real Alignment Mat
A great mat for pilates or yoga, with a nice design on it to help with proper alignment in exercises.
$25 (regularly $35)

Hardtail Apparel
$5 off ANY Hardtail clothing

Additional Info
-Holiday Specials run from Nov 1 to Dec 25, 2010

-The best way to make your purchases is to call the studio in advance. You can pay over the phone with a credit card and arrange a time to come pick up your items, or you can make a date to come in and pay with cash or check. Walk-ins are always welcome, though we are not at the studio 24/7 and it is much better to make an appointment to come in.

-Gift Certificates may also be mailed or emailed, please contact the studio to arrange.

-All gift certificates have a one year expiration date from Dec 25, 2010.

View our regular class package rates and descriptions.

View the class schedule.

Mommy With Baby Pilates Classes!

2010-12-19T19:18:00.002-05:00

January 2011 marks the start of a new class I'm offering called Mommy With Baby Pilates.

In this 8 week class, we will learn exercises that will help build the core strength, endurance, and upper body strength that new moms need to remain able to keep up with their babies and toddlers each and every day. In addition to strengthening, pilates exercises also tone and lengthen the whole body and require little to no equipment!

Toddlers and babies are most welcome to this class. Please bring toys and books to occupy the little ones while we workout, and plan to include them in some of the exercises. Most exercises will be easy to repeat at home on your own, while the kids are playing nearby.

Each student receives a theraband for home use, as well as a list of exercises from class that can be done at home. Please bring your own mat to class. Students may opt to bring 1-2lb weights for arm work. Pilates Magic Circles and foam rollers may occassionally be provided for class.

Moms must be at least 6 weeks post-partum with no serious injuries. Toddlers up to 18mos or so are welcome. Please call with any questions you have regarding yourself or your baby!

PLEASE NOTE: This class is taught at Waddle n Swaddle, directly across the parking lot from Rhinebeck Pilates!

Mommy With Baby Pilates
Taught by: Elaine Ewing
$100/ All 8 sessions
$15/ Single Class

Begins January 20, 2011
Thursdays at 10am
60 minutes

Alexander Technique Group Classes

2010-12-19T18:56:00.002-05:00

Coming in January, we will be offering our first set of Alexander Technique Group Classes at Rhinebeck Pilates!

These classes offer a multitude of benefits. Some of them are:

-improve posture and biomechanics
-decrease chronic neck and back pain
-improve posture while dressage riding
-improve your quality of movement in pilates and yoga
-discover true, whole body awareness and movement

It is quite a treat to offer Alexander Technique in a group class setting, as lessons in the technique are most often taught privately. These classes will remain small (4-6 people) to allow attention to detail for each student.

This is a great opportunity to try something new, with or without intentions to continue with private lessons once the 4 week class is over. It is always a good idea to challenge the mind-body connection, and Alexander Technique will most definitely do that. From personal experience, I know that the practice of Alexander Technique can literally, completely, and perminantly change the way you move your body and the way you move through life. So this is a do-not-miss class!

The first of our 4-week classes is called Level 1, an introduction to Alexander Technique. Following this class, there will be a second 4-week class, Level 2. This class will build off the theories learned in Level 1.

In Febuary, we will run another Level 1 class. See below for details on all classes.

Alexander Technique Group Class- Level 1
This four week class is designed as an introduction to the principles of the Alexander Technique and will show you some simple and easy ways to improve your movement, increase the quality of your pilates exercises, and reduce stress and strain. Please wear comfortable loose fitting clothing.

$75/ all four classes

4 Wednesdays: Jan 5-26, 2011
9-10am

or

4 Sundays: Feb 6-27, 2011

12-1pm

Alexander Technique Group Class- Level 2

This four week class builds off of the Level 1 Group Alexander class, incorporating more complex techniques and movements.

$75/ all four classes

4 Wednesdays: Feb 2-23, 2011

9-10am

More info on Alexander Technique.

More info on Judith Muir.

Demystifying the Pilates Equipment

2010-12-07T21:39:00.002-05:00

The following post was written for Betterfly.

Chances are that you’ve peered into the windows of a Pilates studio or even been inside to take a Pilates mat class. If this is true, then you’ve also probably seen some strange looking contraptions with springs and straps dangling from metal poles. Interesting and mysterious, Pilates is unique not only because it restores balance throughout the whole body, but also because it lends to a full-body workout that is impossible to recreate elsewhere. This article will hopefully encourage anyone who is interested in trying Pilates but feels too intimidated by the unknown pieces of equipment to try it. After reading this, you can go ahead and book a lesson with the confidence that you know a bit more about what goes on inside a Pilates studio.

Before we Get Started…

Why is Pilates called “Pilates”? Joseph H. Pilates, inventor and creator of this amazing exercise system, originally called his method “Contrology.” This name was chosen because of the control necessary to complete each movement. Throughout time, his method has simply become known as “Pilates.”

One of the most common mistakes made by beginner Pilates students is calling the equipment “machines.” They are not machines—they are apparatuses. A machine can work by itself or it can work you. An apparatus needs a body to work with it in order to function properly and get the most out of a workout.

Below is a rundown of the most common pieces of equipment likely to be found in a Pilates studio.

1. The Reformer
The Reformer always seems to intimidate beginner Pilates students more than any other apparatus, which is probably due to its no-nonsense name promising to “reform” the body. Joseph Pilates called it his “Universal Reformer.” The Reformer is like a bed frame with a padded mat inside that can slide back and forth within the frame. Four springs are attached between the mat (called the carriage) and the frame to create resistance on back-and-forth movements, with the option to unhook or re-hook springs to add or subtract weight depending on the exercise and resistance desired.

You might lie down on the carriage, and place your head on the headrest and feet on the footbar. Extending and bending the legs will slide the carriage back and forth, but this is just one way to move with the reformer. There are countless positions and ways to use the reformer, such as standing on it, lying on a box, sitting on a box, using the arms to move the carriage and laying on the side of the body. The Universal Reformer offers endless possibilities.

More info on The Reformer.

2. The CadillacWhy would a piece of exercise equipment be called a Cadillac? As the story goes, Joseph Pilates created this giant piece of equipment and placed it in his New York City studio. When a student walked in and saw it for the first time he said, “Wow, now that’s a real Cadillac!”

The Cadillac is indeed very large and, like the Reformer, looks like a bed with a raised and padded mat, but has an additional elevated frame of metal poles above it. Attached to the poles are a series of springs, wooden bars, loops and fuzzy straps that allow for a wide range of exercise and stretching movements. Most fun of all is the Trapeze Bar hanging from above, which allows you to hang from the trapeze, do pull ups through the bars, or twist the body into fantastic stretches while up in the air.

More info on The Cadillac.

3. The TowerThe Tower is very similar to the Cadillac, only smaller. It was originally created as a way to offer more students the opportunity to use the elements of the Cadillac in group classes without such large pieces of equipment all over the studio. The Tower is, in effect, a one-sided Cadillac with a lower bed (also called a mat). Tower classes can be found at just about any Pilates studio that offers equipment classes.

As a student of Joe’s, exercising on his original Cadillac would have been a true test of endurance as the “mat” was not a mat at all, but a flat piece of wood. Not the most comfortable base to lie down on! However, he also went to the other extreme and had towers attached to actual beds. There are films and photos of Joe teaching on both the Cadillac and the Tower, which are quite beautiful to watch.

More info on The Tower.

4. The Chairs

The Chairs have a fascinating history behind them. As part of his vision that everyone would have access to his exercise system in their own homes, Joseph Pilates created the Wunda Chair with the intention of it being a smaller version of the Reformer. In fact, the Chair is known as one of the first pieces of home exercise equipment ever made. Even more interestingly, his chair functions like an actual one that you could sit in when not exercising, making it a perfect space-saver!

Today in a studio, students are able to do many Reformer exercises on the Chair, as well as exercises unique to the chair. It is typically one of the most challenging pieces of equipment because it’s small and is capable of using light spring resistance, which means less assistance and a greater challenge to the user. To the eye, the Chair appears to be a little square with a simple pedal and only two springs. Common exercises include one armed push-ups and triceps dips, as well as using the deep abdominals to lift the pedal off the floor.

The Electric Chair, or High Chair, probably ties with the Reformer as “most intimidating,” due to its uncanny resemblance to an actual electric chair! In reality, the Electric Chair is easier to use than almost any other apparatus. The high back of the chair allows for just a little more assistance during exercises, which is good for students practicing before completing movements on the Wunda Chair without help.

More info on The Chairs.

5. The Barrels
The Barrels come in a number of sizes. The largest are called Ladder Barrels and are used for stretching and a handful of other exercises. Smaller barrels can be seen scattered around studios and are usually used in Tower classes as additional pieces of equipment. Then of course there is also the Spine Corrector—a medium-sized barrel with a foot on one side to allow for even more exercises.

There is a story that Joe Pilates took an empty beer barrel, cut it in half, turned it round-side-up, elevated it and attached a small ladder, thereby creating the Ladder Barrel. He was truly a genius inventor.

More info on The Barrels.

6. The Small Extras
There are other, small pieces of equipment used in studios to either add extra challenge to an exercise or to create entirely new exercises in themselves. The Magic Circle, the Foot Corrector, the Ped-o-Pul, the Sand Bag Set and Push-up Bars were all invented by Joe Pilates as ways of creating balance and strength throughout the whole body. Pilates students who have the opportunity to use push-up bars are in for a treat—not only are they beautiful to look at, but they are also quite large and thus allow for a great range of motion in exercising.

Interestingly, each of these additional pieces of equipment seems to isolate a particular body part at first glance. For example, the inner thighs squeeze the Magic Circle, the foot presses on the Foot Corrector and the arms move the springs of the Ped-o-Pul. However, that assumption could not be further from the truth: for each of these small pieces of equipment, the entire body must work incredibly hard and with deep focus in order to complete each movement properly.

More info on...
Push Up Bars
Foot Corrector

7. The Rare ExtrasJoe Pilates invented hundreds of equipment pieces and furniture to bring whole-body fitness to everyone’s daily lives. Many things that he invented are no longer seen today, though some studios do have rare pieces of his equipment. The Guillotine, The Baby Chair, the Breathacizer and the Toe Corrector are some examples and give even more ways to exercise and help to work on specific imbalances within the body.

Additional information and details about Joe’s visions and intensions, his original exercises, and photos of his equipment and furniture can be found in the two books he wrote, Return to Life Through Contrology, and Your Health. For even more information, and a firsthand experience with his amazing equipment and method, check out your local Pilates studio today!

Exercise of the Month- Swan!

2010-12-04T07:07:00.001-05:00

Another one of my favorite exercises, The Swan, can be done on any piece of equipment and offer so many benefits to your body.

Purpose and Benefits of the Swan
-Spinal extension
-Abdominal stretch
-opposition
-chest opening

Can Be Done on the Following Pieces of Equipment:
-Tower
-Reformer
-Barrels
-Chair
-Mat
-Ball
-Magic Circle

Prepares the Body for the Following Exercises:
-Trapeze work
-Downstretch
-Waterskiier
-Semi-Circle
-Snake

History of The Swan
The Swan, as an exercise of its own, was not included in Joseph Pilates' original 34 mat exercises. Instead, he included Swandive- an exercise that we now consider to be an advanced form of Swan. Joseph Pilates included quite a few very challenging exercises like this in his basic routine. Did he just assume everyone could, or should, be able to do any exercise? Not sure... but he did insist that each exercise be mastered before moving on to the next, so we have to assume there was a method to his madness.

There are also a few differences in Joe's Swandive than the way we teach it now. His arm movement to start the exercise really reminds us of the wing movement of a bird flying up out of the water. Its so nice. This month, we'll practice Joe's version of Swandive and see how it feels compared to the Classical version that we do today.

These days, before teaching Swandive, we teach modified Swan, then the full version of Swan, as well as many variations. Once we are sure the spine is flexible enough, and is capable of that much extension, and there are no back problems present to begin with, we can enjoy the great fun of the Swandive!

One of my favorite places for Swandive is on the Wunda Chair. Very satisfying, a little scarey, an abdominal stretch and core work at the same time- PERFECT!

Swan is most commonly taught on the mat, and least commonly taught on the reformer. If you think Horseback on the Long Box is bad.... remind me to teach you Swan on the Long Box, on the reformer, next time you come in.

Common Issues with Swan

Do you feel your low back working, tensing, or shortening while doing Swan?Well, you shouldn't! This month, we will focus on lifting and lengthening the spine, rather than shortening the low back, while coming up into Swan.
Are you trying to come up into Swan as high as possible? Should you be?What are your shoulders doing? Do you have heels together, or legs wide apart? When you do pilates at home on your own, do you include Swan in your routine, or do you leave it out because you want to focus working your abs?

This month, we'll find the answers to these questions, and find the beauty and multiple benefits the Swan offers to your pilates routine.

About Rhinebeck Pilates

2010-11-20T06:33:00.015-05:00

This post describes Rhinebeck Pilates, my pilates studio located in Rhinebeck, NY.

About Rhinebeck PilatesRhinebeck Pilates is a fully equiped, classical pilates studio located in the center of historic Rhinebeck, NY.
All pilates sessions at Rhinebeck Pilates are taught on Gratz equipment. Gratz equipment has incredibly smooth gliding movements, strong springs and sturdy bases AND is authentic to Joseph Pilates specifications and original designs. The Gratz equipment at Rhinebeck Pilates includes the Cadillac, Reformer, Chair, Barrel and Ped-o-pul.

We also have the "wall of cubbies", which are full of fun pilates props either designed by Joseph Pilates or that are just really useful or challenging. Along the wall you will find Magic Circles, Foot Correctors, the Sandbag Set, Joseph Pilates designed Push Up Bars, weights, balls of all different sizes and textures, ankle weights, and bars of various weights and lengths. We like to keep things interesting

So, clearly, by saying we are "fully equiped", we mean that we have lots of different pieces of pilates and exercise equipment to use during pilates sessions. However, that's not all. When Joseph Pilates created his method, he not only created exercises but many different pieces of equipment to challenge the body in a multitude of ways. A complete understanding of pilates, in both the mind and the body, as well as a full workout, includes working on each piece of pilates equipment. If we were to offer only some of the equipment designed by Joe, students would only be getting SOME pilates! At Rhinebeck Pilates, we are the whole package!What do we mean by "classical pilates"? Similar to yoga, there are a number of different styles of pilates. Classical Pilates adheres as close as possible Joseph Pilates original intentions and exercises, with modern day knowledge of safety and proper biomechanics. Students of Classical Pilates benefit from knowing that they're doing "real" pilates, safely.The studio is full of natural light, it's spacious, and clean. Many people tell me that the atmosphere in the studio is both energizing and calming, and I'm so glad! While designing the studio, I chose colors and fixtures that compliment the pilates equipment, to create a seamless, flowing feel around the whole space. We used wide-plank, bamboo flooring throughout the whole studio for its incredible smoothness and durability, not to mention the fact that its a renewable, natural resource.

With all the pilates equipment available to us, we're able to offer a variety of pilates classes to fit everyone's budget and needs. Not only do we offer individual sessions, but we also offer group classes on the towers, as well as our newest, popular "Curcuit Classes", which use all the equipment in a group setting. Of course, we also have mat classes- these classes are small to provide each student with proper attention.

Rhinebeck Pilates InstructorsAnother great thing about my studio is my fantastic staff of knowledgeable, friendly, and enthusastic instructors! Having a variety of instructors is such a benefit to our students for a number of reasons. Though we all teach the same body of exercises, each instructor has their own unique vocabulary in describing how to do a movement. Sometimes just hearing someone describe an exercise differently than we're used to hearing can completely enhance or even change how we do the movements to make them BETTER! Taking classes with different teachers keeps working out from feeling boring or repeatative.

Not only are Rhinebeck Pilates instructors trained on each and every piece of pilates equipment in the beginner, intermediate, advanced, and super-advanced levels of pilates, but we all frequently attend pilates Continuing Education classes and pilates seminars to keep our minds fresh and our "mental tool boxes" full. We all also mantain our own weekly pilates workouts, as well as remain physically active in other disciplines, to keep the knowledge not only in our minds, but in our bodies as well. Below is a list of our instructors and their credentials.

Elaine Ewing- Studio Owner, Certified Pilates Instructor,
Certified Walk-ilates InstructorElaine began practicing pilates to suppliement her yoga practice in 1998 while living in New York City as an art student at the School of Visual Arts. She has since become a fully certified pilates instructor through the Ellie Herman certification program, taught by Erica Essner and Jessie Zalla in NYC. Since then, she has studied and practiced pilates extensively through workshops and classes taught by master teachers Bob Liekens, Alycea Ungaro, Irene Dowd, Jennifer DeLuca, Caitlin Cook, Michael and Ton, and Juliet Harvey, to name a few.

In June 2008, she attended the Mount Sinai’s FAMI workshop, a renowned workshop about functional anatomy for movement and injuries (FAMI), taught
by anatomists, physicians, and expert pilates and yoga instructors.

In 2009, Elaine became a certified Walk-ilates instructor. Improper walking and running biomechanics are the main causes of aches, pains, and injuries. Walk-ilates incorporates special releases and stretches using the foam roller, Pilates exercises, standing balances, and gait analysis. Lower back, neck, knee, foot,
and hip strains can drastically improve just by learning how to walk and carry
the body properly.

Elaine’s style of teaching is not only influenced by her studies with pilates teachers, it is also heavily influenced by the Alexander Technique, which she
has practiced extensively for eight years with Hope Gillerman, Joan Arnold, and Judith Muir.

Prior to owning Rhinebeck Pilates, Elaine taught at various studios in Brooklyn, Manhattan, the Hamptons, and the Hudson Valley. She continues to teach pilates mat classes at Columbia-Greene Community College, in Hudson, NY. When she is not teaching or doing pilates, Elaine enjoys running, hiking, taking yoga classes, gardening, and writing this blog. Besides staying active, she enjoys creating art in her home studio and spending time with her family.

Shannon Flynn-Boenig- Certified Pilates Instructor
Shannon Flynn-Boenig graduated from DeSales University with a BA in Dance and a BS in Psychology. After experiencing the benefits of regularly attending Pilates classes, Shannon's curiosity grew. This interest led her to study the Pilates Method in depth for her final senior project. Shannon had the privilege of studying the classical system under Bob Leikens, Phoebe Higgins, Susan Moran and many other senior instructors at Power Pilates. Shannon is a certified teacher through Power Pilates in New York City.

Terianne Gogg- Certified Pilates Instructor
Terianne graduated from SUNY Brockport with a B.S. in Studio Art: ceramics concentration and minors in dance and art history. As a dancer, Terianne was exposed early on to pilates as a dance conditioning resource. After graduation, Terianne began her personal study of the pilates method, taking classes with a variety of teachers in the Hudson Valley area, as well as voluntary class observation. Shortly after, Terianne received her Power Pilates Beginner Mat Certification in NYC with Susan Moran-Perich and the Power Pilates Comprehensive Teaching Certification with Julie Harvey in Beacon, NY.

Terianne loves moving, finding time to run, hike and dance around whenever possible.

Tammy Ogletree- Certified Pilates InstructorTammy began practicing Pilates as a way to strengthen her yoga practice of more than 10 years. Through the Pilates Method, she learned so much about her own body, and bodies in general, that she’s been hooked ever since. She began her training as a teacher to share her passion for Pilates and to help others. Tammy was first introduced to the Pilates Method by to her teacher and mentor, Elise Bacon in New Paltz, NY in 2006. She studied the classical system under Juliet Harvey in Beacon, NY, and is certified to teach through Power Pilates.

A former dancer, Tammy has been moving all of her life. She loves yoga, hiking, dancing, running, skydiving, swimming, and having fun. She tries to connect with nature every day in this ever-changing, fast-paced lifestyle of today.

Alexander Technique at Rhinebeck PilatesWe are now so thrilled to have Alexander Technique teacher, Judith Muir, available at the studio. She is currently available for private sessions, and will be teaching Alexander group classes in January of 2011. Stay tuned or contact me for further details on the classes!

Judith Muir- MM M.AmSAT DipIMH
ALEXANDER TECHNIQUE TEACHERJudith’s first exposure to Alexander’s work came in 1972 while studying clarinet, piano and voice at the Coventry School of Music. The benefits to her music were immediate; her clarinet playing actually became easier. She went on to attend the Royal Academy of Music where she was awarded the Drapers Scholarship for Advanced Clarinet Studies. Later Judith completed her Masters in Music in clarinet performance at the Manhattan School of Music. Much in demand as a soloist and chamber musician, Judith has appeared at numerous venues including Wigmore Hall in London and Carnegie Hall in New York City.

After training as an Alexander teacher in 1983 with Walter Carrington at the Constructive Teaching Center in London, she was invited to teach in Cape Town, South Africa for three months. Upon relocating to New York a year later, she served as Vice Chair of ACAT New York and was a founding member of the North American Society for Teachers of the Alexander Technique (now AmSAT). While in Manhattan, Judith maintained a large teaching practice, and served on the faculty of the Actors Movement Studio for eight years. She has been guest instructor in the music, dance and drama departments of Universities in Michigan, New Jersey and Georgia and has appeared numerous times on radio and television.

A longstanding interest and involvement in healing and the power of music led to a degree in music therapy, and in 1997, after working with children with special needs, Judith began her study with Dr. John Diamond, a leading authority on the use of music and the creative arts as methods of life enhancement and healing.

Judith also teaches the Alexander Technique in the Theatre Department of Bard College, and she is the co-founder, with her husband Peter Muir, Dip. IMH Ph.D., of Music for Life, a program based upon the work of John Diamond, M.D. She is one of a handful of people in the world certified to teach the Diamond-Dart Meridian Sequence.

For more info on Alexander Technique, and how it can help and enhance pilates.

For more info on Rhinebeck Pilates, or to book your class.

Exercise of the Month- The Saw

2010-10-31T07:00:00.008-04:00

This month's Exercise of the Month is The Saw. One of Joe Pilates original 24 mat exercises, The Saw is an amazing exercise, though it keeps a relatively low profile.

Purpose of the Saw
While doing the exercise, one can tell that an obvious purpose of The Saw is to gain flexibility in the hamstrings and spine. The "wringing out of the waist" has a cleansing effect on the whole body and the breath. This is also an excellent exercise for gaining spinal rotation, coordination, and full body awareness. Read further to find additional details on the benefits of doing the Saw.

Exercises related to The Saw
Push Through Twist (as shown in the top photo)
Stomach Massage
Criss Cross
Spine Twist

Saw Can Be Done with the Following Equipment:
The Mat
The Tower
The Chair
Magic Circle

Why is it Called The Saw?
In Return to Life Through Contrology, Joseph Pilates describes the part of the movement as "Stretching the body forward in three (3) successive slide-reaching 'saw-like' motions as far as possible". Its also important to remember that an actual saw cuts in both directions, forward and back. This month we'll try to find sawing motions in both directions, and see how that changes the exercise.

Challanges of The Saw
When doing the Saw, where is your awareness? If its mostly on the forward motion of the arm over the foot, there are many aspects you're missing out on. What are your feet doing? Is your weight equal on both sitz bones? What is your other arm doing (this is very important!)? What about your back hand, is the palm up or down? And, how can you use the core to initiate movements of The Saw? These are all things we will focus on this month!

Cross Lateral Exercises and the Benefits to the Brain
One of the most exciting benefits of doing The Saw, or any cross lateral exercise, is the specific way the both hemispheres of the brain are stimulated.

Every brain has two hemisphere, and each brain hemisphere controls the opposite side of the body. Connecting the two hemispheres is a fiber bridge known as the corpus callosum. When we intentionally move an opposite arm and leg across the midline, both brain hemispheres fire at the same time. This creates better neural connections over the corpus callosum, and therefore stimulates the whole brain by requiring it to work in an unusual way. Each section of the brain stimulated to improve our whole-body quality of life:

-The cerebellum: automatic movement
-The vestibular system: balance
-The limbic system: emotional balance
-The basal ganglion: intentional movement
-The frontal lobes: reasoning
-Dopamine levels in the brain increase: enhancing our ability to see patterns and to learn faster

Some of the benefits of doing pilates in general are improved coordination and balance, and this cross lateral movement found in some pilates exercises is one perfect example of why.

This type of movement is not only necessary to improve brain function in adults, it is absolutely necessary for infants and children as well. Crawling, one of the first independant movements of babies, is actually cross lateral movement. Next time you watch a baby crawl, notice how the body is actually moving left arm/right leg forward at the same time, and right arm/left leg back, changing back and forth as they go. Repeating that crawling movement over and over again stimulates a baby's brain to learn to read, speak, and write at an earlier age than babies who never crawl. Even if a baby never does crawl, there are cross lateral exercises that can be done with the babies that can be beneficial. Its the crossing of the midline that stimulates a brain to grow and advance.

Here's another great instructional video from Katherine and Kimberley at Pilates on Fifth. The Saw:

Had to post this, too, after talking about babies...

HardTail Workout Jeans are IN!

2010-10-22T20:44:00.010-04:00

Ok, I'm the first person to admit that I get excited about dorky things. Bridging... Bicycle Teasers... Helicopter Leg Springs, Waterskiier.... I'm a pilates dork. So its no surprise that I'm super excited about the new HardTail pants that just arrived at the studio today!

New from HardTail, "Workout Jeans" are a perfect combination of the HardTail pants that you love, and the look of denim jeans. I mean, they really, really do look like jeans- its crazy! They feature everything you'd see on a regular pair of jeans- stitching, hems, belt loops, pockets- but made from the material and with the feel of HardTail pilates and yoga pants.

They're ideal to wear during pilates class due to the flexibility and comfort of HardTail, then can be very easily just worn out the door and on into the rest of your day as "jeans". Sounds awesome? Sounds weird? Come in and try them on for yourself!

We currently have them in black denim and dark denim, sizes small, medium, and large. These were special ordered to come in a bootleg with a slight flare in the leg- just like our regular HardTail pants. $70 a pair, still much less expensive for HardTail than almost anywhere else.
And watch out, I'm working on some choreography, I think these moves are going to be the newest "Exercises of the Month"...

Alexander Technique Lessons at Rhinebeck Pilates

2010-10-18T22:04:00.007-04:00

We are thrilled to announce that Alexander Technique lessons are now available at Rhinebeck Pilates!

Alexander Technique Teacher, Judith Muir, MM M.AmSAT DipIMH, is now available on Wednesdays and Thursdays for appointments.

What is it?
The Alexander Technique is a practical hands-on educational method for life enhancement. Its basic premise is that our natural, innate posture is fundamental to our wellbeing. We all begin with a naturally solid foundation in childhood, but we lose it in response to the stresses and strains of modern life. Alexander called this “misuse” and devised a way to restore his own natural movement so successfully that others begged him to teach them. This result is now known as the Alexander Technique.

How does it work?
Through regular one-on-one lessons, you learn how to observe and gain awareness of patterns of moving and thinking that are counterproductive to your optimal wellbeing. Your teacher uses explanations and guiding touch to demonstrate how unconscious patters of tension get triggered in simple everyday movements and how to change them. This gives you an experience of ease and freedom that leads to an unparalleled long-term improvement in psychological and physical functioning.

Principles behind it:
Alexander observed that the relationship between the head, neck and back was crucial to upright posture and ease of movement. He called this the Primary Control, noting that how well it operates at any given moment affects your wellbeing either positively or negatively. He also observed that what happens when we move is tied entirely to our thought process, leading him to coin the term psychophysical unity – what we now call holism. His genius was not only in this realization, but also in devising a way of teaching this to others.

A course of Alexander lessons trains us to become aware of how our own unconscious thoughts and physical attitudes affect one another, and how they can be transformed. The application of these easily learnt principles has a positive effect on any activity and therefore wellbeing, from something as simple as sitting at your desk to complex athletic activities like horseback riding.
Noted actors, musicians, equestrians, and athletes have used it for over 100 years to enhance performance and stage presence. Among them are Sir Colin Davis, William Hurt, Jeremy Irons, James Earl Jones, Kevin Kline, Paul McCartney, Kelly McGillis, Paul Newman, Lynn Redgrave, Maggie Smith, Mary Steenbergen, Sting, Robin Williams, Joanne Woodward and members of the New York Philharmonic Orchestra.

About Judith Muir:
Judith’s first exposure to Alexander’s work came in 1972 while studying clarinet, piano and voice at the Coventry School of Music. The benefits to her music were immediate; her clarinet playing actually became easier. She went on to attend the Royal Academy of Music where she was awarded the Drapers Scholarship for Advanced Clarinet Studies. Later Judith completed her Masters in Music in clarinet performance at the Manhattan School of Music. Much in demand as a soloist and chamber musician, Judith has appeared at numerous venues including Wigmore Hall in London and Carnegie Hall in New York City.

After training as an Alexander teacher in 1983 with Walter Carrington at the Constructive Teaching Center in London, she was invited to teach in Cape Town, South Africa for three months. Upon relocating to New York a year later, she served as Vice Chair of ACAT New York and was a founding member of the North American Society for Teachers of the Alexander Technique (now AmSAT). While in Manhattan, Judith maintained a large teaching practice, and served on the faculty of the Actors Movement Studio for eight years. She has been guest instructor in the music, dance and drama departments of Universities in Michigan, New Jersey and Georgia and has appeared numerous times on radio and television.

A longstanding interest and involvement in healing and the power of music led to a degree in music therapy, and in 1997, after working with children with special needs, Judith began her study with Dr. John Diamond, a leading authority on the use of music and the creative arts as methods of life enhancement and healing.

Judith also teaches the Alexander Technique in the Theatre Department of Bard College, and she is the co-founder, with her husband Peter Muir, Dip. IMH Ph.D., of Music for Life, a program based upon the work of John Diamond, M.D. She is one of a handful of people in the world certified to teach the Diamond-Dart Meridian Sequence.

I have written a number of blog posts on the amazing benefits of Alexander Technique, so I am of course very excited for this addition to the studio! Alexander Techinque changed and improved the quality of my life, and this opportunity to share it is wonderful!

Judith is available at Rhinebeck Pilates on Wednesdays and Thursdays. Lessons are $90/55 minutes. Please contact the studio for more information or to book a lesson.

For more information on Judith Muir and Alexander Technique, visit her website.

For more information on Alexander Technique and Pilates, check out this site.

Exercise of the Month- The Shoulder Bridge

2010-09-28T20:45:00.014-04:00

Bridging is one of the simplest seeming movements in pilates, though when practiced correctly, can be quite challenging.

Purpose of The Shoulder Bridge
This is a wonderful exercise to relieve lower back tension, warm up the spine, and to prepare the body for more complex pilates exercises. The movement of bridging is also a really great way to practice how the core muscles can move and control the bones of your body.

Benefits of Bridging
-chest opening
-spinal articulation
-hamstring strengthening

Bridging Prepares the Body For:
-Rolling Stomach Massage
-Long Spine
-High Bicycle and High Scissors
-Flying Leg Springs and Airplane
-Chest Expansion

Bridging Can Be Done on the Following Pieces of Equipment:
-The Mat
-The Tower
-The Chair (as shown in the photo above)
-The Small Barrel
-The Reformer
-Magic Circle and Stability Ball

When Joe Pilates originally created this mat exercise, his instructions were to place the hands under the hips, to help lift the pelvis higher and to support it. This version of the bridge is not commonly taught today, for the main reason that it's not exactly comfortable on the wrists to prop the pelvis up (though its not so bad if you're really lifting from your core), and the height of the pelvis can be a little too high for those with low back issues. However, it is important to practice Joe's Shoulder Bridge if you'd like to advance in the mat work and move on to much more challenging exercises.

Another fun fact is that there is an archival version of the bridge on the Wunda Chair- with the spine arched backward over the seat, the head toward the pedal, while the arms pushed the pedal up and down. Not a common sight in pilates studios these days... but if you have the spinal flexibility it could be a nice neck release!

The Bridge has its own unique challenges, just like all pilates exercises. One most common challenge is being able to truly articulate through the spine, one bone at a time, while lifting and lowering the bridge. Many times, the lower back lifts in one piece, and one of the greatest benefits of the bridge is lost- the spinal massage. Another big challenge is finding the mind-body connection of allowing the core muscles to peel the spine up and down the mat while relaxing, not gripping, the back and gluteal muscles. Interestingly, both of these challenges are common for people with lower back pain and tension, though if the bridge was done correctly, it could really help allievate the pain!

This month, we'll work with the spinal articulation of the bridge, add in fun "extra credit moves", and take it to new levels by working our way up to more advanced exercises such as High Bicycle and High Scissors.... and maybe even the Control Balance if anyone is up for it!

How high should the pelvis be in the bridge? Do your hamstrings cramp up when lifting or lowering? Are your arms actively engaged, and why is that important? Where should your eyes be looking during the exercise? These are all questions we'll find answers for this month while we focus on the Shoulder Bridge!

Here's a great video showing Joe's Shoulder Bridge, can't wait to do this in class!

And here's a good example of how the Bridge is more commonly practiced today:

Very nice example of spinal articulation, not to mention one of my favorite/most evil ways of bridging- using the Stability Ball-

Rhinebeck Pilates Studio Open House!

2010-09-05T07:04:00.009-04:00

Everyone- from the complete pilates novice to advanced students- is welcome to attend our Studio Open House!Here's a sampling of what we'll offer....

Complimentary Pilates Sessions- Free 20 minute, private pilates sessions will be offered, with special discount class packages available only to those who attend. This is a great opportunity for anyone to check out Rhinebeck Pilates, take a pilates class, use p...ilates equipment, and meet the Rhinebeck Pilates community. Classes will be taught by certified pilates instructors.

During the pilates sessions, students will learn the important fundamentals of classical pilates, and learn how pilates improves core strength and quality of life. Students will have the opportunity to work on pilates equipment, which uses springs, bars, and straps for resistance and assistance during exercises.

This is also a great opportunity for students who come to group classes regularly to have a mini-private session and work on different pieces of equipment, or work on exercises they choose to focus on.

Complimentary Holistic Health Counseling- will also be available at the Open House, with Certified Health Coach, Heather Buehl. Heather studied at the Institute for Integrative Nutrition in New York City, and is a member of the American Association of Drugless Practitioners (AADP). Heather practices a holistic approach to health and wellness, looking at how all areas of life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? At this open house, Heather will use interactive and fun techniques to show how all parts of life affect health as a whole.

Additionally, a plentiful gift basket will be raffled off, containing items such as complimentary pilates classes and health counseling sessions, health foods, and fitness items.
How to Sign Up- Walk-ins are welcome to take pilates and health counseling sessions on a first come, first serve basis. However, reserving a time slot is strongly encouraged. To reserve a session, or for more information, contact Rhinebeck Pilates:

845-876-5686
www.rhinebeckpilates.com
elaine@rhinebeckpilates.com

Functional Pilates at Rhinebeck Holistic Moms Group!

2010-09-01T15:43:00.005-04:00

Functional Pilates

SEPTEMBER 21st 6:30 PM

Elaine Ewing will teach selected, functional pilates exercises that can help teach the body how to work from the core during everyday, common tasks such as carrying and lifting children, standing up from a seated position, bending over to pick things up, sitting at a desk, and more. Find out how pilates can improve your quality of life and allow you to enjoy the things you love to do for years to come!

ALL Dutchess County Holistic Moms Network meetings are FREE and are held at the Starr Library: 68 West Market St, Rhinebeck, NY

For more information contact Holistic Moms Network at hmndutchess@gmail.com
or visit their website at www.holisticmoms.org.

Or, contact Elaine at Rhinebeck Pilates: elaine@rhinebeckpilates.com, or visit www.rhinebeckpilates.com.

Please note that this class is held at the Starr Library, and not at the Rhinebeck Pilates studio! Hope to see you there, it should be fun and I'm looking forward to teaching it!

5 Ways to Improve Your Home Pilates Routine

2010-09-01T15:19:00.003-04:00

The following post was recently featured on Betterfly- a website about ways to become better at the things you love to do! Check out Betterfly- http://www.betterfly.com/, to find instructors and instructions on how to do thousands of activities. Here is the article- and stay tuned for my additional pilates posts on Betterfly in the future!

If you are one of the many Pilates students who practice Pilates mat exercises at home, you are doing a great job at taking responsibility for your physical and mental fitness! These days, anyone can do Pilates at home with a book, dvd, or podcast. While finding a way to do Pilates at home has gotten easier in the past few years, doing Pilates properly without a live instructor will always be a challenge. Here are five tips on how to get the most out of your Pilates mat workout at home.

1. Take at least one private lesson at a Pilates studio. The most important aspect of Pilates, and the way to guarantee results from the exercises, is to do the exercises properly. Correct form, correct breathing, and the correct order of exercises are very important. Visiting a Pilates studio and taking a private lesson with a certified Pilates instructor can really help propel your home Pilates practice. Call your local Pilates studio and let them know that you want a private lesson on the mat exercises. An experienced instructor can take you through each exercise in the mat routine, make sure you’re doing each exercise properly, and offer you some helpful tips specifically for your unique body- that’s something you can’t get from a book or video.

2. Slow Down. Rushing through Pilates is one of the worst things you can do, as it can compromise your back or your neck, and the quality of your movements. Honor each and every position of the exercises, feel every muscle in your body work in unison, keep your core muscles engaged, and take the time to fully inhale and exhale as you go. The difference will amaze you!

3. No Pain, No Gain? If this is your mantra for Pilates, you need a new mantra! In Pilates, there should never be pain during any exercise, especially not in the back or neck. Pain could be due to spinal problems, disk problems, improper form, or weak core muscles. Pain can also result if you are trying to advance too quickly through the exercises before your body is ready. If you are aware of a spinal problem that you do have, there are certain Pilates exercises that you should not do. If you are experiencing pain during your Pilates routine, a visit to a Pilates studio could make all the difference in the world. An instructor can help you figure out which exercises to avoid, and give you different exercises to do in their place.

4. Give yourself space. If space is an issue at your house, take some extra time before your Pilates routine to make adequate room around your mat. One of the fundamental aspects of Pilates is “lengthening” the whole body. Quite difficult to do if your arms wack the coffee table every time you circle them around! Lay your mat out on the floor and lay down. Reach your arms back behind you, then circle them out to the sides. They should not hit any furniture, and should move freely. Next, lay on your side, and reach both legs straight out in front your body. They should be able to straighten and not feel hindered by anything in their way. Make sure you have room on both sides. Giving yourself room all around your body will change the way you move and feel during and after your Pilates workout.

5. Hit All Major Muscle Groups. Pilates exercises are famous for working the whole body, while each exercise targets a particular area of the body. It is very important to work your way through each and every muscle group, making sure not to skip any exercises. Many Pilates students who practice at home make the mistake of skipping exercises they don’t like or don’t understand. Another common mistake is focusing on the abdominal exercises in Pilates and skipping other that are just as important- such as the standing exercises, or exercises laying on the stomach. One of the most important elements of Pilates is balance. Focusing on the abdominals, but not exercising the back muscles will create an imbalance throughout the whole body. If stomach-laying exercises hurt your back, consult a Pilates instructor for assistance, or add a few extra standing exercises into your routine so you’re sure to work your back and your arms adequately.

Exercise of the Month- Side Kicks!

2010-08-29T07:41:00.007-04:00

One of my favorite series of exercises in the pilates method is the Side Kicks Series. This month, we will focus on balance, control, and coordination during these exercises, and work our way into more advanced versions of Side Kicks and exercises like them.

Benefits of Side Kicks:
-balance
-core control in a side-lying position
-coordinated movement of one leg at a time
-lengthening
-toning
-upper body stability
-great for during pregnancy

Side Kicks Relates to the Following Exercises:
-Single Leg Circles
-Leg Springs on the Tower
-Star on the Reformer
-Side Lying Swan (on the Wunda Chair)

Side Kicks Can Be Done on the Following Equipment:
-the Mat
-Tower
-Reformer
-Magic Circle
-physioball

Side Kicks is the type of exercise that is both challenging and highly satisfying at the same time! Total balance must be found within the whole body in order to do the exercises properly- if there is an imbalance, the body will rock back and forth while the leg moves. This month, we will explore the different ways to find balance during Side Kicks- which includes using your core, elbows, toes, shoulder position, and leg rotation.

We will also have fun with the many, many variations and possibility with leg movements in the Side Kick Series- such as the kicks, circles, lifts, bicycles, ron de jambe, scissors... the list goes on and on and on.

Not only will we work with the Side Lying Kicks this month, but we will also work with the Kneeling Side Kicks- a much more advanced version of the exercise.

In actuality, Joseph Pilates' original Side Kicks exercise included ONLY the Kicks, the circles and everything else was added in later. He also included the Kneeling Side Kicks as number 27 in his original 34 mat exercises. This is a great example of how, as pilates exercises advance, the required amount of upper body strength and stability increases. By practicing Kneeling Side Kicks, one really prepares the body for advanced work on the reformer and the chair.

There are many common challenges to Side Kicks, and the good news is that these challenges are quite often easy to fix with a few adjustments here and there to the alignment of the body. What if you angled your elbows forward, or back? Do you feel your neck working? Where should your ribs be? Can you keep a neutral pelvis while lying on your side? Which leg is the "working" leg? Are your shoulders involved in Side Kicks? Should they be?? This month, we will explore all of these questions, and find the proper position for Side Kicks and Kneeling Side Kicks for every body.

Here is a video of Ellie Herman doing a Side Kicks series with some fun variations:

Exercise of the Month- Roll Ups!

2010-07-13T21:58:00.008-04:00

Thought we'd take a break from all those push-ups to focus on Roll Ups...

The Roll Up feels like it could be one of the easiest exercises in pilates, but it can actually be quite challenging if done correctly!

Benefits of the Roll Up
-spinal flexibility
-lengthens and stretches the whole body
-control

Practicing the Roll Up Helps Improve:
-Snake
-Upstretch
-Rolling Like a Ball
-Neck Pull
-Short Box: Rounding

Roll Ups Can be Done with the Following Pieces of Equipment:
-The Mat
-The Tower
-Small Barrel
-Magic Circle

The Roll Up presents many challenges, the obvious of which is not being able to roll up off the mat! Reasons you may find yourself glued to the mat can range from stiffness in the low back, short stature, weak abdominals, or tight hamstrings. Or, you may find Roll Ups to be really easy- until you learn that you are actually throwing yourself forward over your arms or neck in one "heave, ho"! Do you need the strap over your ankles to roll up? And what's up with that strap, is it considered cheating to use it? You hear your instructors telling you to roll up "one bone at a time", but which bones are they talking about exactly?

We recently hosted a workshop with one of my teachers, Jessie Zalla, called, "Matwork From the Inside Out". In our discussion about Roll Ups, Jessie shared some really interesting pilates info with us. It turns out that Joseph Pilates actually invented a pair of metal shoes to wear during the Roll Ups, to keep weight at the end of the body so the upper body can roll up smoothly. She described them as metal soles with laces that wrap around the feet. Fascinating! As far as I know, those shoes are not being made by anyone now. However, the same effect can be achieved by wearing ankle weights.

This month, we will learn why its called the "Roll UP"- what happened to your "up" in the Roll Up? We will practice spinal articulation with abdominal control, and of course we'll also add some fun props- ping pong balls, anyone?- into the mix to keep things even more interesting!

Here's a YouTube video demonstrating the Roll Up:

Real Alignment Mats are IN

2010-07-12T20:05:00.005-04:00

We just got our first shipment of Alycea Ungaro's Real Alignment Mats and they are GREAT!

Some info on these mats...

-These are yoga mats, with the thickness of about 1.5-2 mats put together, making them perfect for pilates.

-The texture of the mat is just the right amount of "sticky", so you won't slip.

-The image on the mat can be used to help with your alignment in both pilates and yoga exercises, or just contemplate the circles and the spirals while you're working out! The back of the mat is just green, so you can even opt out of the image if you like.

-These make an excellent gift, for yourself and your friends- at only $35 each!

We're looking forward to using these at the studio. If you'd like one for yourself, come in and pick one up!

Special Event! Kabbilates

2010-06-12T06:39:00.014-04:00

We're having an upcoming special event at Rhinebeck Pilates- Kabbilates!

What is Kabbilates? This will be a 45 minute, beginner level mat class. Tvizie Hecht, head of the Rhinebeck Jewish Center, will open class with a short talk on Kabbalah and how its teachings relate to the fundamental aspects of pilates. Elaine Ewing will also talk a bit about the history of Joseph Pilates and the pilates method. Healthy refreshments will be served after class.

This will be a fun class that will really get you moving and thinking!

People of all religions are welcome to this class. You don't even have to know anything about Kabbalah to come! Before Tzivie approached me about doing the class, I had absolutely no knowledge of what Kabbalah is at all. She briefly explained some things about it, and about her idea of a class that blends Kabbalah with pilates. I was instantly intrigued. The most amazing thing is, the two are quite similiar in theories! Both pilates and Kabbalah focus on balance between the mind, body, and spirit.

About the Rhinebeck Jewish Center
Kabbilates will be part of the Rhinebeck Jewish Center's "Soup, Salad, and Soul" series. On the 3rd Sunday each month, the Jewish women of Dutchess County come together and, led by Rebbetzin Tzivie Hecht, they delve into the meaning of being a jewish woman in today's modern world. While enjoying a delicious brunch, they examine the lives of the Jewish women who have come before us and take lessons from their strength, modesty, wisdom, and courage. Each month, the brunch is hosted by a different member of the community. In July, the brunch will be hosted by Rhinebeck Pilates!

About Kabbilates
When
July 11, 2010 at 11:30am
The class and discussion will last about one hour, refreshments served after.

Rates
The cost for this class is a $10 donation to Rhinebeck Jewish Center.

How to Sign Up
Contact the Rhinebeck Jewish Center: call 876-7666
Or email Sharon: woolly1@frontiernet.net
For more info on the center: http://www.rhinebeckjewishcenter.com/

Where
Rhinebeck Pilates
23D East Market St
Rhinebeck, NY 12572

845-876-5686
http://www.rhinebeckpilates.com/
elaine@rhinebeckpilates.com

Come nourish your body and your soul!

Father's Day Specials!!

2010-06-04T07:16:00.000-04:00

Surprise Dad with something totally different this year- the gift of pilates!

Pilates is an excellent form of exercise for men, mainly because it conditions the body for so many things we do in our daily lives or for fun. Pilates improves a golf game, improves cardiovascular exercise such as running, helps sore backs and tight hamstrings, and improves posture. If you have a dad in your life who you think could use some help in any of these departments, a pilates gift certificate would be perfect for him!

And, if your dad thinks that pilates is exercise just for woman, remind him that pilates was created by a man- Joseph Pilates. In fact, he originally created his method of body conditioning to rehabilitate injured soliders during World War II. After moving to the United States, he teaching pilates as a method of training for boxers and other athletes.

Father's Day gift certificate specials:
Intro to Pilates: $100
2 Privates: $150
5 Tower classes: $125
10 Mat classes: $100

And as always, dad gets a great Rhinebeck Pilates tote bag to go along with his gift certificate!

For class descriptions, check out our web site:
http://www.rhinebeckpilates.com/descriptions.html

Call or email the studio to let us know that you'd like to come in and pick up your gift certificate!

-Special ends on June 14, 2010

Happy Father's Day!!

Exercise of the Month- Push Ups

2010-06-01T01:00:00.002-04:00

This month of June we have a new, much anticipated exercise of the month! PUSH UPS!

I realize that this is probably a dreaded exercise, especially when we're planning to focus on it for a whole month! But, take a moment and consider how important push-ups are, especially when done properly.

Students of pilates realize that most of the more advanced pilates exercises require upper arm strength. In most cases, these exercises are completely impossible to do without the proper upper arm strength and arm positioning- they are un-cheatable. Cases in point on the reformer: Balance Control Front, Balance Control Back, Twist, Snake, Tendon Stretch variations, Star, etc. Or, on the Tower: Airplane, Flying Leg Springs, Rolling Stomach Massage, etc. And of course most of the Wunda Chair exercises require upper arm strength to balance the body on top of that small surface.

So, increasing upper arm strength leads to advancement in pilates. Which, leads to a more rigorous workout. Which makes you stronger and looking more awesome! What's not to love about push ups.

And, of course there is the fact that we're heading into the summer months and we all want to rock the tank tops and bathing suits sans bingo arms.

Our focus this month will be on how to do push-ups properly. One of the reasons why push-ups are so commonly detested is that there are so many things that can and do go wrong during a push-up. Tension in the neck or lower back, wrist pain, and shoulder pain are common. Even if you don't experience these issues, your push-ups could most likely use some work.

And yes, push-ups are part of the pilates mat routine designed by Joseph Pilates! In fact, there is what we call a "Pilates Push-Up". Pilates Push-Ups include bending the elbows close to the body rather than out to the sides. Also included is the journey from a standing position out to a plank position (walking the hands forward on the mat in only 4 counts), and the journey back up to standing again after the push-ups are complete. Pilates push-ups are considered to be more challenging than a typical wide-elbowed push ups.

Pilates Push-Up Bars
In his lifetime, Joseph Pilates invented many different pieces of exercise and lifestyle equipment- many, many more than we commonly use in studios today. One unusual piece of equipment that he invented, and that we have at Rhinebeck Pilates, was his version of classic push-up bars! As seen in the photo at the top of this post. Joe's bars are much larger than most push-up bars, not to mention way cooler looking, too! His bars are unique in that they can also be used for tricep dips. While using these bars for push-ups, be careful to not lower the upper body below the height of the bent elbows- that is a good way to pull a back muscle.

Benefits of Push-Ups
-helps us advance in pilates and yoga
-improves posture
-improves back and core strength
-push ups are a full body exercise
-improves alignment awareness
-in older adults, upper body strength is helpful in preventing broken bones from falls

Push-Ups Prepare the Body for the Following Pilates Exercises:
-Longstretch
-Snake and Twist
-Most Chair exercises
-Airplane

Push Ups Work the Following Areas of the Body:
-upper arms
-upper back
-midline/core

Here's a video of an instructor teaching a pilates push-up:

Here's a great video of Jack LaLanne showing off his push-up moves. Remember, ladies-don't try this at home, but have your husbands try it!

Workshops and Classes with Jessie Zalla

2010-05-17T18:18:00.003-04:00

This summer at Rhinebeck Pilates, we are so thrilled to offer a fantastic workshop taught by Jessie Zalla-

Matwork From the Inside Out.

And... Jessie will also being teaching a mat class and tower class!

Jessie is one of the best instructors I have ever had, not to mention one of the instructors who certified me! Its an honor to host her at the studio and to share her pilates and anatomy knowledge.

On July 18, Jessie will teach a mat class, tower class, and workshop. See below for details.

Mat Class
Simultaneously strengthen and lengthen in this rigorous mat class. You will be challenged to find more flexibility in your spine, to breathe more fully and tease gravity while you perform the old school mat exercises. Standing work, breath work, visualization and props will be incorporated into the class.
July 18, 2010
11am-12
$25 /12 people max

Tower Class
Put your mat work into action on the Tower machine. Let the machine help you to find
stability while you perform your leg springs, arm springs, mat work and Tower work. The
Tower gives your body the proper amount of resistance needed to feel more thoroughly your way through the exercises. Standing work, breath work, visualization and props will be incorporated into the class.
July 18, 2010
12-1pm
$40/5 people max

Matwork From the Inside Out
Cues, tips and challenges to help deepen and understand your mat work from your true core, your spine. How to use the mat work exercises to develop your body uniformly, correct wrong posture, restore physical vitality and invigorate your mind.

This workshop is for Pilates teachers or serious students who want to deepen their understanding of mat work, the original exercises of Joseph Pilates. Jessie will guide you through both classical Pilates exercises and modifications of the exercises to learn how to systematically and progressively strengthen both your understanding of the exercises and your structure within them.

You will leave with a new understanding of how we do the mat work, why it works, and how to advance into the work called Pilates.
July 18, 2010
2-5pm
$100/3 hr workshop

About Jessie Zalla
Jessie Zalla is a master level Pilates teacher described by students and colleagues as warm, intelligent and genuine. She is a highly trained, intuitive teacher who has studied with several of the Pilates elders including Kathy grant, Ron Fletcher and Mary Bowen. She has also studied with and has been highly influenced by Pat Guyton’s teaching and guidance.

Jessie’s teaching draws from her study of Physiology and her back round as a professional dancer and yoga teacher. For Jessie, Pilates is as much about a new self awareness as it is about movement and exercise. Jessie cultivates in her students the ability to perceive, identify, and direct their own bodies with precision, subtlety and grace.

She currently teaches out of her studio, Jessie Zalla Pilates, in Greenpoint, Brooklyn. She also teaches Anatomy at Abhyasa Yoga Center in Williamsburg Brooklyn and offers summer Catskill mountain weekend retreats with Pilates, hiking, evening yoga and farm fresh cuisine in Stone Ridge, New York.

http://www.jessiezallapilates.com/

For more information, or to sign up for Jessie's classes and workshops, contact Elaine at Rhinebeck Pilates:
845-876-5686
elaine@rhinebeckpilates.com
http://www.rhinebeckpilates.com/

New Beginner Tower Class with Special Rate

2010-05-14T06:14:00.008-04:00

If you are new to pilates or would like to try a few classes, we have a Beginner Tower Class on the schedule with a special beginner rate to help you get started!

This beginner tower class is perfect for anyone who wants to learn the fundamentals and beginning exercises in pilates matwork and tower. Learn about neutral pelvis, how to properly connect into the “core”, how to use the pilates equipment and change the springs, Joseph Pilates original order of exercises, and more. As you advance through this beginner class, you will feel comfortable joining other tower classes as well.

The pilates tower is one of the most awesome pieces of equipment to work out on. The tower uses springs to create resistance (as well as assistance) in each exercise. Adding weighted springs to the controlled movements of pilates creates and challenging and powerful workout.

In addition, the using the springs, bars, and straps of the tower brings the body into proper alignment while exercising. It is nearly impossible to hold the body in misalignment while under the watchful eye of one of our pilates instructors in a tower class. This provides a wonderful way of working out for anyone with misalignment issues, recovering from an injury, back problems, or a weak core.

Beginner Tower Class
Wednesdays, 5-6pm
$280/10 classes, $35/single class

Contact Rhinebeck Pilates to sign up and reserve your space in class!

Exercise of the Month- The Teaser

2010-05-01T06:01:00.000-04:00

This month is May... time for spring, time for flowers, time for sunshine- time to work on our teasers!

The teaser is one of the hardest exercises in pilates. Why? There are actually a number of reasons why many people find the teaser to be a real challenge. My hope is that this month, we will work from the ground up to find a version of teaser that works for everybody!

Purpose of The Teaser
Joe Pilates named this exercise "The Teaser" because it teases gravity. The body must be in balance in order to hold the teaser position. Once that position is found, we can further tease gravity by adding arm and leg movements while still mantaining our balance. The challenge of the teaser increases as we attempt it on each piece of equipment.

Benefits of the Teaser
-improved posture
-strengthens back and core muscles
-stretches hamstrings

Teaser can be done on the following pieces of equipment:
-Reformer
-Tower
-Chair
-Barrels
-The Mat
-Any prop can be added to challenge or modify the teaser

Relates to the Following Exercises:
-Stomach Massage
-Elephant
-Push Through
-Open Leg Rocker

Common challenges of the teaser that we will work on this month:
The Legs Won't Straigten
Are the legs supposed to be bent or straight in the teaser? The most advanced version of the teaser is with straight legs. However, the straight leg position does not work for every body. It usually takes lots and lots of practice to get to that point. People with low back issues may chose to always keep their legs bent and not work towards the goal of straight legs. Tight hamstrings also affect one's ability to straighten legs.

The Back's Position
Is the back rounded, or straight, in the teaser? There are pictures of Joe doing the teaser with a rounded back and leg straight. However, rounding the back in teaser often puts pressure in the low back. Therefore, we now teach teaser with a straight, or neutral, back. At the same time, most students with very long legs need to slightly round their backs, or lean back more, in order to straighten the legs completely.

Low Back Pain
If you have low back pain in general, certain positions of the teaser may affect you negatively. This is where the "mind-body" part of pilates comes in. Its so important to stay in tune with your body and be aware through an entire teaser series, especially as you near the end of the series and begin to grow tired. Your back can begin to do all the work in holding your legs up, or you could start slumping into your low back. If you do feel low back tension, pressure, or pain during the teaser, you could try any of the following modifications:

-First, talk with your instructor and make sure you're in the correction position
-Make sure you're staying connected in your abs.
-Try bending the knees slightly, or come into Table Top position with your legs
-Place your feet on the mat, knees bent
-Look straight ahead at your toes
-Lift your chest up through your arms, keep the collar bones wide

-Bring your legs into external rotation, keep the heels together and knees apart, like a Frog Leg position. Slightly bend the knees.

Advancing in Teasers
The Teaser has a number of varitions, each becoming progressively harder:

This month, we will work from Teaser Prep all the way up to the most advanced version of Teaser (Shaving the Head in Teaser on the Long Box, anyone?). Like I said, there is a teaser for everyone! This month our goal is to find it, and challenge it.

Here is a good example of Teaser on the Reformer with some added arm movements:

Here's the teaser on the chair, quite challenging! He does some non-pilates arm movements, but you get the idea:

Some advanced teaser work on the mat, with a transition into Hip Circles:

Almost to 100 Fans on Facebook!

2010-04-30T05:50:00.004-04:00

I know, I know... 100 fans isn't a lot compared with some other Facebook pages, but we'd like to try and get there anyway!

Become a fan (or "like" as they now say), of Rhinebeck Pilates on Facebook! I continuously link to a lot of interesting pilates and fitness articles, pilates news, studio news and specials, etc.

For Rhinebeck Pilates clients, joining us on Facebook is a good way to keep up with duet, tower, and mat class openings, as well as new products arriving at the studio for retail, and studio happenings in general.

If you're already a Fan- thanks! And... please suggest our page to your friends!

Mother's Day Specials at Rhinebeck Pilates!!

2010-04-14T14:02:00.009-04:00

This Mother's Day, treat a well-deserving mom in your life with a gift of pilates! Pilates classes are the perfect gift- health of the mind, body, and spirit. Not to mention, its an hour all to herself!

Two-for-One Mother's Day Weekend!
Mothers bring your daughters, daughters bring your mothers! (Sons are welcome, too!)

When: Saturday and Sunday, May 8th and 9th

What: Join us for any group class and bring your mother or daughter for free! Contact us to reserve your spaces because space is limited.

Check out the Rhinebeck Pilates site for the class schedule: http://www.rhinebeckpilates.com/schedule.html

No pilates experience is necessary, so don't worry if one or both of you is a beginner. Pilates classes are a great way to spend time together, and then go out for breakfast and shopping in town afterwards!

Or, take advantage of one of our Mother's Day Specials gift certificates!

Intro to Pilates: $100
2 Privates: $150
5 Tower classes: $125
10 Mat classes: $100

And, as always, you'll get a swanky Rhinebeck Pilates tote bag with your gift certificate to make your gift even sweeter!

Contact us to purchase your gift certificates, sign up for classes, or with any questions you may have.

Exercise of the Month- Transitions

2010-04-02T07:02:00.000-04:00

One of my favorite aspects of a pilates routine is the transitions between exercises. This month, we'll focus on the transitions that blend one exercise into the next to form a seamless workout.

In addition, we'll also focus on transitioning between exercises on the equipment- changing springs efficiently and properly so not waste time and energy and to keep the work out moving!

And yes, lowering the footbar on the reformer with your feet is a transition that we will ALL hopefully have mastered by the end of the month!

Purpose of Transitions
Like I said, the purpose of smooth transitions between the exercises is to keep the workout moving. Even the space between the exercises is exercise. Transitions also keep you focused on what you're doing, and keep pilates the way Joe intended- an full hour of mindful movement.

Benefits of Transitions
There are three main benefits of transitioning smoothly between exercises. On the equipment, when you move smoothly from one exercise to the next, (including changing springs, lowering the footbar, etc) you are essentially training yourself to workout without the help of an instructor. You are self-sufficent, and you can take the self-sufficent workout with you wherever you go- if you visit another studio, you will know exactly what to do.

Another really great benefit of learning your transitions is that you will advance in the pilates method more quickly. Smooth transitions save time, and you'd be surprised how much time is actually left in the hour when transitions are done correctly. I would say there's about 20 minutes left available from smooth transitions! That's plenty of time to learn new exercises. In fact, you won't only advance by learning new exercises, but transitioning will put you so deep into "the zone" that your mental workout will advance as well.

Examples of Transitions
Some transitions we'll work on this month are....

-Changing springs on the reformer
-Getting on/off the reformer, Long Box, and Chair properly
-Transitions between mat exercises
-Transitions between exercises in the Long Stretch Series
-Lowering the Footbar on the reformer for an efficient workout
-The transition from coming into the studio standing, to laying down, to standing again

Here is a lovely video of the reformer repertoire, complete with transitions:

Teaching Pilates During Your Own Pregnancy

2010-03-13T06:07:00.011-05:00

I received this great question the other day and thought it deserved its own blog post:

"Hello, I teach Mat Pilates and recently found out I am about 4 weeks pregnant. I have continued teaching and plan to atleast for a while... Do you have any suggestions for teaching while pregnant?"

As a matter of fact... I do.

Sit on a Ball While Teaching
This is one of the best things you can do while you're teaching. In fact, you can do this at home, too. The more often you sit on a ball, the more your lower back and hips will stay fluid and pain-free. You're never perfectly still on a ball, your deep core muscles are constantly working to keep your balance (its really subtle, but they are working and keeping toned core muscles in pregnancy is so helpful in the long run). While teaching, you can do small pelvic tilts, pelvic circles, little bounces- all of these will help keep low back pain away and keep your posture under control.

Minimize Physically Assisting Clients, Demonstrating, and Changing Springs
Basically, minimize the amount of times you bend over. The added extra weight of assisting a client or changing the reformer springs can go straight to your low back. Since your body is changing every day, and the relaxin is making all your ligaments looser, you may not realize that changing your clients reformer spring is going to throw your back or neck out until its too late. This is a great time to teach clients how to change their own springs.

Demonstrating Exercises is another thing to avoid, for the same reasons.

Avoid Teaching a Exercises That Take a Crazy Amount of Balance
During pregnancy, our sense of balance is off and we can sometimes feel like we're about to fall when we would otherwise normally feel no fear whatsoever. I remember when I was pregnant, standing next to a docked boat bobbing up and down made me feel like I was about to fall into the sea!!

When teaching, avoid teaching a lot of exercises where the clients are in a precarious position, such as Side Splits on the reformer, or Front Splits with both arms in the air. Let's say your balance is thrown off for a second due to watching them- your reaction to feeling like you're going to fall could throw them off, as well. Maybe its different exercises for you that make you feel off balance- whatever it is, it might just be worth avoiding for safety's sake. Its only for 9 months, after all!

Lunge and Squat
Not only will lunging and squatting strengthen your body for childbirth, it will also save your back during pregnancy. Anytime you need to pick up a prop, assist a client on the floor, change a spring (though of course you're keeping these to a minimum anyway)- do so by lunging or squatting so that your upper body remains as upright as possible. In fact, to come up to standing again from a lunge or squat will require your core muscles to work, so that's an added benefit.

Wear MBT Shoes
I wore MBT shoes throughout my whole pregnancy and I think that was one of the best things I could have done to prevent low back pain (of which I had none!). They held me upright in perfect alignment so that my increasing large abdomen didn't pull my lower back forward, I couldn't lock my knees while standing, or inadvertently put my weight in my heels.

Keep Snacks, Water, and Candies on Hand
I know during my pregnancy, I was incredibly nauseas 24/7. One of the only things that helped me get through teaching while feeling extremely ill was to suck on hard candies and stay hydrated. Don't allow yourself to get too hungry, especially to the point where you feel light headed. Either eat a snack right before you start teaching, or keep a snack nearby so you can grab it at the first sign of hunger.

Hope these tips are helpful! Feel free to share your tips for teaching while pregnant, or working in general while pregnant.

Mommy and Me Pilates Class- Starting March 22!

2010-03-04T19:46:00.006-05:00

Rhinebeck Pilates is now offering Mommy and Me Pilates! Mommy and Me Pilates is specially designed for new moms and their babies (from birth to walking). As new moms ourselves, we know how difficult it can be to fit exercise and socializing into our schedules while still taking care of all the baby's needs. Our Mommy and Me Pilates Class is the perfect answer!

This class will help new mothers rejuvenate and tone their post pregnancy bodies, bond with their babes, and meet other new moms, too!

Classes teach Pilates exercises that will gently restore core strength, pelvic floor, and postural alignment. We will work on the mats with various pilates props, including the Magic Circle, Physioball, hand weights, foam rollers, and therabands.

Exercises are safe for moms with diastatis recti & c-section delivery. Moms must be at least 6 weeks post-partum to join class.

Classes are taught by Jill DiGiovanni, certified Pilates Instructor & pre- and post-exercise specialist. To learn more about Jill, check out her fun and informative blog at: http://www.longleanmama.wordpress.com/! And view her complete bio on our studio webpage: www.rhinebeckpilates.com/studio.html.

Mommy and Me Pilates Class
8 week class- March 22-May 3
Mondays, 12:30-1:30pm
$225 for all 8 classes
$35/single class

Bring-a-Friend Discount- Come with a friend and you can both take all 8 classes for $200!

We will begin another series of Mommy and Me Pilates Classes in May, so please help us spread the word!

Pre-Natal Pilates Tower Class- Starting March 22!

2010-03-04T16:23:00.008-05:00

Rhinebeck Pilates is now offering Prenatal Pilates tower classes!

Our Prenatal classes are designed to be a safe and highly effective form of exercise for expecting mothers, which allow them to stay strong and fit throughout their pregnancies. Classes include a combination of mat exercises, the use of tower apparatus and a variety of Pilates props, which assist in safe modifications for all stages of pregnancy.

Benefits of doing Prenatal Pilates:
-Strengthens abdominals, back, and pelvic muscles to assure that pregnancy and labor are more comfortable
-Increases muscular strength and flexibility to relieve pregnancy discomforts
-Improves posture & alignment
-Increases blood circulation throughout the body
-Develops/improves breathing habits
-Develops/improves balance & stability
-Offers safe abdominal strengthening to avoid/repair diastasis recti (abdominal separation)
-Pilates is also famous for helping new moms get their figures back after baby is born!

Our Prenatal Pilates sessions will leave you feeling energized, encouraged and also making new friends!

Prior to starting Prenatal Pilates classes, you will be required to provide a note from your Ob giving medical clearance.

Classes are offered by Jill DiGiovanni, certified pilates instructor, certified personal trainer, and Pre & Post Natal exercise specialist. To learn more about Jill, check out her fun and informative blog at: http://www.longleanmama.wordpress.com/! And view her complete bio on our studio webpage: http://www.rhinebeckpilates.com/studio.html.

Prenatal Pilates Tower Class
8 week class- March 22-May 3
Mondays, 6:30-7:30pm
$225 for all 8 classes
$35/single class

And... we are also offering a Bring-a-Friend discount- come with a friend and all 8 classes are $200!

Contact us to sign up and reserve your place in class, space is limited to 5 students.

We will also be offering this 8-week class again in May, so please help us spread the word!

Exercise of the Month- Rolling

2010-03-03T11:51:00.005-05:00

This month, the Exercise of the Month is Rolling- or more specifically: Rolling Like a Ball, Open Leg Rocker, and Crab. Swan dive and Rocking might find their way into the mix, too.

The rolling exercises in pilates are interesting because they don't really use a neutral pelvis the way most of the other pilates exercises do. Instead, the movements are created by pelvic tilting, along with the abdominals drawing in and spinal flexion to roll the body back and forth.

Purpose:
When Joe Pilates created the rolling exercises, his intention was that they massage the spine. This month at the studio, we'll experiment with different ways to find that masssage element, different ways to find a more round back, and different ways to find the deep core work in rolling!

Benefits of Rolling:
-core work, balance, spinal massage, balanced spinal flexion

Rolling is good practice for other pilates exercises:
-Short box
-Roll ups
-Stomach Massage
-Knee Stretches

It is very easy to do these rolling exercises incorrectly. Some common mistakes are:
-falling back onto the mat instead of rounding the spine
-rolling back onto the head
-rolling up and touching the feet to the mat
-throwing the head back to initate the movement
-thrusting the head or legs forward to roll up again
-not using the breath

So, we'll work with fun techniques for rolling correctly, and play around with cool variations on the rolling exercises, too!

Looking forward to getting things rolling! :)

Here's a good video of Rolling Like a Ball:

Here's Ellie Herman demonstrating a cool version of Rolling Like a Ball with the Rollback Bar:

Here's a bizarre video... and an excellent example of how NOT to do Seal:

Here's an older post I wrote about Open Leg Rocker:
http://headsuponyourbody.blogspot.com/2008/02/open-leg-rocker.html

2010-02-25T06:25:00.006-05:00

SNOW!
Here in Upstate New York, we are finally experiencing just a little snow! Even as a "snow hater" I have to admit that its nice to have some snow up in here, it is winter after all. However pretty it may be, I can't help but feel a bit impatient and trapped in the house. It just feels like I've been doing nothing for days on end!

For everyone else with cabin fever, here is a fun list of how many calories are burned just by doing normal things around the house. These are estimates for 45 minutes per activity and a 150lb woman.

Activity and Calories BurnedReading: 54
Talking on phone: 54
Cooking: 135
Housework: 148
Sex: 216
Mopping: 229
Sleeping: 47
Playing board games: 81
Ironing: 114
Playing Piano: 141
Playing guitar: 162
Carrying an Infant: 189
Showering: 216
Rearranging Furniture: 337
Calories Burned while Watching You Tube (see below): 50

Here's some caloric estimates for a mini-workout you could do at home while snowed in:

Hatha yoga: 141
Table tennis: 202
Stretching: 202
Jumping jacks: 229
Situps / crunches: 229
Pushups: 256
Ashtanga yoga: 263
Pilates Intermediate: 263
Power yoga: 263
Dancing: 303
Walking up stairs 411
Vinyasa yoga 445

And here's some caloric estimates for all kinds of fun you can have in the snow:
Shovel Snow: 310
Sledding: 351
Pushing a snow blower: 223
Snow shoeing: 396
Snow boarding: 297
Snow mobiling: 148
Building a Snowman: 255
Having a Snowball Fight: 300
Making Snow Angels: 200
Skiing: 300
Cross-Country Skiing 436
Ice Skating: 370
Ice Hockey 500
Winter Hiking 380
Shoveling Snow 300

Remember, these are just estimates. If you weigh more or less than 150 you adjust the calories burned accordingly. These are also estimates for 45 minutes per activity, some activities may take more or less time to complete in actuality.

Bored like me? Kill time with this selection of You Tubes!

Nothing like a little John Denver to get us in the spirit of winter:

Here's an old clip from Sesame Street, I was probably the same age as these kids when this was on!

A winter moment in NYC:

Here's a video of two dudes riding their bikes in the snow, in my old 'hood! In fact, I used to take that exact same trek over the Williamsburg bridge with my bike. In the truest New York spirit, they do it in the middle of a snow storm.

Finally, why not just get the hell out of town and get a tan in Florida? Sounds like a great idea to me.

Exercise of the Month- Neutral Pelvis and the Abdominal Connection

2010-02-01T20:52:00.005-05:00

This February, the exercise of the month is the abdominal connection and neutral pelvis that is used in pilates. Both of these are key aspects to doing pilates safely and effectively.

At the studio, we'll practice different warm up exercises that help us find neutal pelvis and different ways of finding the abdominal connection, in particular that oh-so-elusive low abdominal connection. Throughout class, we'll continue to focus on these two things during each exercise, finding the challenge of keeping a neutral pelvis and abdominals connected inward during exercises like leg springs, the stomach series, and exercises on the reformer.

When the pelvis is in neutral and abdominals are connected in, almost any pilates exercise is possible. When either of these is done improperly, the results could be low back pain, weak movements, and slow advancement in pilates.

Both of these aspects also help us in daily life in ways such as....

-sitting at a computer for long hours

-standing, travelling, and driving for long hours

-horseback riding

-low back pain and hip pain

-jogging, cycling, and walking more effectively

Here are some older posts I wrote:
Neutral Pelvis-
http://headsuponyourbody.blogspot.com/2008/03/neutral-pelvis.html

Abdominals and the concept of the "core"-
http://headsuponyourbody.blogspot.com/2008/02/where-is-your-core.html

How they work together-
http://headsuponyourbody.blogspot.com/2008/07/how-does-pilates-lengthen-your-body.html

He Must be Singing About Stomach Massage

2010-01-31T11:25:00.007-05:00

If you've ever done Stomach Massage on the reformer, you may have felt the slow sliding of your pants being pulled further and further down as you continue through the exercise.... Its kind of funny, actually. Until, that is, you learn that your pants sliding down is a sign that you're probably not doing the exercise correctly.

To avoid having your "pants on the ground" try the following:

In the Round Back version of Stomach Massage: sit on the sitz bones, not behind them. Keep your elbows super-bend out to the sides, and don't let them straighten. Use your core to lift your weight up and over the legs, so your body weight isn't dropping into your low back.

In the Straight Back, Arms Reaching, and Twisting versions: use your core to lift your waist up out of the low back, and grow even taller in the waist each time you bring the carriage in.

Here's a video of all four versions of Stomach Massage done correctly:

It really just takes practice, so keep on trying to keep those pants up!

Valentine's Day Specials!

2010-01-27T07:28:00.000-05:00

Valentine's Day is just around the corner! The best gift you could possibly give your loved one is the gift of time spent together, healthfully and happily.

Special Valentine’s Day Weekend Mat and Tower classes!
This Valentine’s Day weekend, February 12, 13, and 14, when you attend any of our mat or tower classes, your loved one can join you FOR FREE! Contact us to reserve your spaces, as space is limited.

Check out Rhinebeck Pilates for the class schedule:
http://www.rhinebeckpilates.com/schedule.html

Or, treat that special person in your love with a Valentine’s Day Gift Certificate:

Two Privates: $150
Four Duets Together: $240
Five Tower Classes $125
Ten Mat Classes: $100

Call the studio or email for more info, or to pick up your gift certificate! As always, each gift certificate comes with a snazzy Rhinebeck Pilates tote bag.

Rhinebeck Pilates Water Bottles are IN!

2010-01-27T07:18:00.000-05:00

If you've noticed an increase in foot cramps this winter, it could be because you're dehydrated. Its less easy to remember to drink enough water during the cold months than it is in the summer when we're more active and sweating. But, the fact is that we need to drink plenty of water all year long. Otherwise, we risk muscle cramping, fatigue, possible weight gain... the list goes on.

We have just what you need to remind yourself to drink more water- Rhinebeck Pilates water bottles! The best news is that they FREE to all our clients as a Happy New Years gift and a THANK YOU for making the first year in our new studio a huge success!

Come in this week for your water bottle, they're going fast.

HAPPY NEW YEAR AND THANKS FOR BEING A PART OF THE STUDIO!

Exercise of the Month- The Hundred

2010-01-15T07:55:00.000-05:00

We have a new feature at Rhinebeck Pilates- the Exercise of the Month!

Each month we will feature a new exercise at the studio for us all to learn more about, practice more, have fun with variations... and possibly even master.

This month's exercise is The Hundred, is one of the most important and fundamental exercises in the pilates method.

Why its called the Hundred- All that arm pumping you do during this exercise is not for naught! While you're breathing, pumping, scooping, and lengthening, your instructor is counting each and every pump until you've reached one hundred. After one hundred pumps, you are warmed up and ready for more pilates. Good news is that pumping a hundred times sounds dreadful but it really does go by fast.

Benefits of The Hundred- The Hundred is the main warm-up exercise in pilates. Everyone does the Hundred in the beginning of their workout- whether they are taking a group class or private session, and whether on the mat or another piece of equipment.

The vigorous arm pumping is what gets the blood flowing. Besides counting the pumps, your instructor is also counting your breaths- 10 deep breaths in all. Each inhale is to the count of 5 and so is each exhale. So along with warming up your body, the Hundreds also coordinate your breath with your movement. In a way, the Hundreds "warm up" your breathing.

If you've ever wondered what part of your body is exercised from the Hundreds, the answer is- your whole body. Of course you feel your abs, but your legs and arms are also extending and your spine is lengthening.

Challenges- Many people find that keeping the legs extended straight out the biggest challenge of the hundred. Try working up to this point, starting with Table Top legs. Once this becomes easy, reach legs straight up to the ceiling, then gradually lower the legs each time after. Don't try to reach the legs straight out before you're ready, you may strain your back and your form will be a sorry state of affairs.

Another challenge is the arm pumping. Its not the actually pumping that's hard, its being aware of your form and not slacking off and getting lazy with the pumps. Pump the whole arm, especially the upper arm. Beware of "hand flapping"- it does nothing for your warm up or your core... and it looks ridiculous:)

Variations- Its fun to play with variations on during the Hundred for the extra challenge. Some variations are:

-heel beats instead of pumping arms
-criss-crossing the legs instead of pumping arms

-adding a magic circle between/outside the ankles: pulsing, slow squeezing on the exhale

-Arm pumping: faster, slower, bigger

-Arm pumping/beats on the mat: each students pats the mat with their hands as they do the hundred, trying to coordinate the pats and get louder/softer altogether.

-Frogging the legs in and out with the breath

-Holding the heels 2 inches off the mat (like Joe reportedly asked his students to do on their very first session!)

On the tower, its fun to play with tons of variations using the roll back bar, leg springs and arm springs. On the reformer, a cool variation on the hundreds is putting feet in the straps and reaching the legs out to find that stretch against the straps. And, just laying on the chairs and barrels with the tail bone just on the edge is a huge challenge on keep abs in with a neutral pelvis.

If any readers have other variations that they like of the hundreds, feel free to share!

Here is a video of the Hundreds:

Here's an older post that I wrote about the Hundreds:
http://headsuponyourbody.blogspot.com/2008/02/hundred.html

Holiday Class Schedule

2009-12-19T18:46:00.006-05:00

Rhinebeck Pilates Holiday Class Schedule

Thursday, Dec 24- 9:30 Tower

Friday, Dec 25- CLOSED

Saturday, Dec 26- 9am mat, 11 Tower, 12 Tower

Sunday, Dec 27- CLOSED

Thursday, Dec 31- 9:30 Tower

Friday, Jan 1- CLOSED

All other classes are on regular schedule. Private sessions are also available, please contact the studio to book a session!

HAPPY HOLIDAYS AND HAPPY NEW YEAR!!!!

Rhinebeck Pilates Snow Cancellation Policy

2009-12-09T13:05:00.002-05:00

Its that time of year again! Time to use your core when shovelling, salting, and of course playing- in the snow!

The snow canellation policy for the studio is as follows:

-If at any time you feel the weather is preventing you from driving safely, or if there is a school delay or closing and you cannot come to pilates, please call or email the studio to cancel. The 24 hr cancellation policy does not apply to snow cancellations.

-If we are cancelling a morning class, we will decide to do so by 7:30am and will call each student to let them know. If we are cancelling an evening class, we will make this decision by 1pm and will call to let you know.

-In general, if we are closing the studio for the day due to snow, we will give each client as much notice as possible before the scheduled session so that no one leaves their house unnecessarily.

-When in doubt about whether class is being held or not, please call the studio and someone will call you back promptly. Snow cancellations will also be posted on the Rhinebeck Pilates Facebook page as they occur.

If you have any questions about snow cancellations, please feel free to contact the studio!

Coat Drive at Rinaldi Pilates in NYC

2009-12-02T16:06:00.010-05:00

Rinaldi Pilates, a pilates studio in NYC, is conducting a coat drive with New York Cares this month.

By participating in the coat drive, you'll not only help out a fellow New Yorker in need, but you'll also get a discount on pilates sessions for yourself!

About the Studio:
Rinaldi Pilates is a fully equipped sun drenched boutique Pilates studio specializing in Private and Duet Pilates sessions. Known among clients as a hidden get-away, the studio is located in New York City in the heart of the East Village, not far from Union Square.

Owned by Michele Rinaldi, the studio first opened its doors in May 2006. With over a decade of experience in psychology, gymnastics, yoga, tennis and a long time practitioner of classical Pilates herself, Michele has used her experiences to create a unique and serene environment where clients get a focused training experience while enjoying the privacy provided by the intimate studio.

Michele and her small team of experienced instructors provide clients with top-notch instruction and consistency from session to session. Working individually with clients, the team at Rinaldi Pilates helps clients identify and reach their personal fitness goals and train to the client’s fullest potential.

Location:
327 E. 12th St.
New York, NY 10003

Phone:
212.228.5532

Coat Drive Information:
Each December, New York Cares collects over 70,000 gently used winter coats and distributes them to men, women, and children who would otherwise go cold. We are proud to announce our partnership with such an organization for the 2009 Holiday Season.

Bring a gently used winter coat to Rinaldi Pilates from December 1st - 31st, 2009 and receive 10% OFF the purchase of a package 5 Private Sessions, regularly priced $400.

Take this opportunity to workout for a cause or give the gift of Private Pilates to a family member or friend this holiday season!

For more information on New York Cares please visit www.nycares.com
For more info on Rinaaldi Pilates, visit their website: www.rinaldipilates.com

*Coat Drive packages may only be purchased during the month of December, 2009
*limit one offer per client.
*All packages expire 4 months from date of purchase.
*Rinaldi Pilates has Gift Certificates available

HardTail Pants Are In!

2009-12-01T07:13:00.000-05:00

Yes! More HardTail pants have finally just come in in time for the holidays.

I hope you've added your own name to your gift list so you can pick up a couple pairs for yourself while they're still here!

These pants are perfect for pilates or yoga. They're also perfect for running errands or travelling in. They are so comfortable and look great with a long shirt on top, or even a skirt over top. Much better than wearing tight leggings because of the flattering boot cut pant bottoms.

About HardTail Forever Clothing
(As stated on HardTail's website)

-"Founded in Santa Monica, California, in 1991, by Dick Cantrell, this premium sportswear and denim fashion house stands out in the crowd because of its delicious color palette and signature design elements. The classic roll down pant is still the top selling product because of its enduring cut and shape that flatters any body."

-"Hard Tail is known industry-wide for having the best 'dyeing' process. The deep, rich and fruity colors that created are no accident, but rather a complicated, intricate process that remains a 'family secret.'”

-"Cantrell’s business philosophy, 'always made in the U.S.A.' is a natural progression stemming from his Air Force fighter pilot days."

-"Hard Tail apparel can be found in a plethora of fine department stores and boutiques around the world." (Like Rhinebeck Pilates!)

We currently have the following in stock:

-Long Pants with fold over top: black, brown, army green, charcoal gray, heather gray, dark blue

-Capri Pants with fold over top: black, brown, army green, charcoal gray, heather gray, dark blue

-Extra long and extra comfy ribbed tanks: brown, tan, black

-Booty covering mini skirt (looks cute layered over HardTail pants): blue, black, tan

Everything comes in sizes Small, Medium, and Large though we may or may not have every size in every color. If there is a specific size or color you're looking for, please contact the studio and we'll check for you!

More info on HardTail.

Holiday Pilates Gift Giving Suggestions!

2009-11-25T05:57:00.015-05:00

Its that time of the year again- time to find everyone you know the perfect gift. For the pilates enthusiasts in your life, this is a great time to inspire their workouts by giving them something fun and pilates related. Here are some of my favorite picks that are sure to delight any of your pilates friends this holiday season, and possibly inspire an impromptu "Hundreds" under the tree.

A Customized Mat
These are so cool and are on my personal wish list this year. Customized mats from Yogamatic are so fun and cool- sure to surprise anyone you know who does pilates or yoga. Yes, these are yoga mats and a little thin for pilates, but place one right on top of a plain, cheap yoga mat and its thick and comfortable for pilates.

Order any photo you want to go on these mats- a landscape or tree trunk would be awesome, or a cool pattern, or photo of something/someone your friend loves. Or choose an interesting pattern from Yogamatics selection.
http://yogamatic.com/home.php

Pilates Accessories
Balanced Body has a 15% off sale on things like Toe Sox, pinlie balls, massage balls, and the very funny Joe Pilates Bobblehead Doll. Use promo code PSTK09 for the sale.
www.pilates.com

Peak Pilates is having a sale this season on pilates accessories- take advantage and buy from one of the best companies for pilates equipment. Anything you purchase from Peak is guaranteed to be of the highest quality. Here are the dates of the sale:

Monday, December 7th – Pilatesstick®
Tuesday, December 8th – MVe® Chairs
Wednesday, December 9th – Magic Circles
Thursday, December 10th – MVe Reformer Manuals and DVDs
Friday, December 11th – Select Accessories

http://www.peakpilates.com/

Historical Footage of Joseph Pilates
One of the most interesting things about pilates is the historical information, images, and footage of Joseph Pilates. These dvds will give any pilates fanatic an in depth look at the history behind pilates and reveal the spirit of Joe Pilates.

Archival Pilates Footage from Power Pilates:
http://www.powerpilates.com/store/cart.php?target=product&product_id=6&substring=footage

Mary Bowen's: Joe and Clara Historical Footage:
http://www.pilates-marybowen.com/videos/video.html

Pilates Books

Everyone should have a few pilates books on their shelves, and these are a few of the best:
Pilates, by Rael Isacowitz
One of the only books that has photos and descriptions of not only mat exercises but also exercises on the equipment, all in one book.
http://www.amazon.com/Pilates-Rael-Isacowitz/dp/0736056238/ref=sr_1_9?ie=UTF8&s=books&qid=1259161005&sr=8-9

The Pilates Body, by Brooke Siler
This book was a New York Times best seller for a very good reason- its the best book on pilates mat exercises out there. Clear photos, clear instructions, and visualization cues all make reading and using this book to work out with so doable.
http://www.amazon.com/Pilates-Body-Strengthening-Lengthening-Body-Without/dp/076790396X/ref=sr_1_4?ie=UTF8&s=books&qid=1259161005&sr=8-4

Your Health and Return to Life, by Joseph Pilates
This book contains the two books written by Joseph Pilates- Return to Life and Your Health. Inside, you'll find historical photos of some of his interesting inventions and his mat exercises, as well as his philosophies on fitness, health, and the keys to living a long life. Interesting to read and provides many good laughs.
http://www.amazon.com/Pilates-Primer-Millennium-Joseph/dp/1928564003/ref=sr_1_31?ie=UTF8&s=books&qid=1259169899&sr=8-31

Pilates Style Magazine
A subscription to Pilates Style magazine would be a nice surprise for a pilates student or instructor. Up to date information on pilates and what's going on in the pilates world, interviews with pilates instructors and elders, and so much more.
http://www.pilatesstyle.com/html/

Historical Pilates Photos and Posters

Balanced Body Photos and Posters
This company has a large selection of historical, black and white photos of Joe Pilates taken in his NYC studio. This is a nice web site to browse because they not only have photos but also posters. These would make an excellent gift for your pilates instructor to hang in the studio, or for your friend to hang in her own home studio.
http://www.pilates.com/BBAPP/V/store/studio-furnishings/joseph-pilates-photographs.html

I.C. Rapoport Photos
I.C. Rapoport's personal and professional website where you can buy any of the iconic Joe Pilates photos by the man who took them himself as part of a photoshoot for Sports Illustrated. These are especially nice because of the extensive selection. He is also selling a limited edition book of photos.
http://www.rapo.com/icrgallery/gallery_frames.htm

Pilates Gift Certificates
Many pilates studios, including Rhinebeck Pilates, are running gift certificate sales this season. Spread your love of pilates to someone who you know would love, or could use, some classes.
http://headsuponyourbody.blogspot.com/2009/10/holiday-gift-certificate-specials-on.html

Happy Holidays!

Thanksgiving Weekend Schedule

2009-11-17T15:42:00.006-05:00

Thanksgiving Day is just around the corner!

Here is our Thanksgiving weekend schedule, giving you plenty of chances to come in to work out, stretch, and sweat away the Thanksgiving feast!

Thanksgiving Day- Closed

Friday, 11/27- 9:30 and 11:30 tower

Saturday, 11/28-
11 and 12 tower

Sunday- Closed

Contact us to reserve a space!
Private sessions are available as well, please contact the studio to schedule.

And, Saturday the 28th is my first day back teaching! Looking forward to seeing everyone then!

Holiday Gift Certificate Specials on Pilates and Clothing!

2009-11-16T06:47:00.000-05:00

Pilates Gift Certificates are a great present for anyone on your list. Do you know someone who:

-wants a new type of class to add to their fitness routine
-is in need of some good stretching
-has a bad back
-is stressed out
-likes mind-body workouts
-likes to try new things and meet new people

Gift Certificate Options This Holiday Season

Two Privates: $160
Five Privates or ten Privates: $325/$650

Two Tower Classes: $55
Five or Ten Tower Classes: $125/$250

Ten Mat Classes: $100

Clothing Sale
Add an outfit to the Rhinebeck Pilates gift certificate to make a cool gift even better!

$5 off any article of clothing. Sale is on all Hardtail clothing as well as Rhinebeck Pilates tanks and t-shirts.

Details
Gift Certificates come in either a classic gift certificate form or in our cool Stocking Stuffers Coupons, shown on the right.

Along with the gift certificate, you get: a Rhinebeck Pilates tote bag, pen, class schedule, and list of rates.

Gift certificates expire one year after purchase date. Gift certificates must be presented at the time of the first session. These sales are through Nov 16-Dec 25.

If you're coming to the studio to buy the gift certificate, please call ahead to make sure someone is there to help you.

Happy Holidays! The best gift you can give to anyone is the gift of health of the mind, body, and spirit!

Lots of New Stuff at Rhinebeck Pilates!

2009-10-26T07:20:00.010-04:00

We have some great new classes at Rhinebeck Pilates starting up this fall and winter!

Now that the summer has officially passed, don't let the cold weather keep you from feeling your best and staying fit!

New Classes:

Saturdays
11am Tower

Sundays
8am Mat
9am Tower

Tuesdays
9am Curcuit Class (Using tower, mat, chair, reformer, barrels)

Thursdays
6pm Advanced Tower

Call or email the studio to reserve your space!

We also have some plans in the works for the winter and spring. Here's a sneak peak for all you loyal Heads Up readers....

This winter, we're offering Gift Certificate Packages for the first time! Stay tuned for special holiday discount packages on private sessions, towers, and mat classes!

This winter check out our new Pilates Buddy Boot Camp! Sign up with a friend for discount duet sessions which will include working out on the mat, ball, and equipment. These Boot Camp Sessions will run for 10 weeks from your starting date. The perfect excuse to get out of the house, spend time with a friend, and stay fit and active!

This spring, we're launching our Mommy and Me Pilates classes! We have a lot of fun and exciting plans in the works for mommies who want to stay fit and bring their baby along for the fun! We'll have Stroller Classes, Walking Classes, and of course, Mommy and Me Pilates classes.

Workshops for students and instructors!
Our workshops with Ellie Herman were such a success last summer, that we've decided to continue offering workshops to both students and instructors. Stay tuned for more workshops planned for this spring and summer with knowledgable teachers on interesting topics!

Stay tuned to Gift Certificate prices and info on our Pilates Buddy Boot Camp and Mommy and Me classes.

If you have any questions about any of our new classes or gift certificates, please feel free to email or call the studio!

Oscar Update

2009-10-24T19:43:00.009-04:00

Thanks so much to everyone who has been asking about how my dog Oscar is doing with his broken leg. Here is an update on his progress.

Background
Oscar had a splint on the broken leg (which was actually a broken knee) for 4 weeks. He had an original splint on for 2 weeks and a replacement splint put on for the last two weeks because the first splint got gross. He was such a trooper throughout the whole process. He didn't chew or pick at the splint at all, in fact, it seemed very much as though he was happy to have it on and he knew it would make him better.

Once we took the splint off, the vet and wasn't sure what kind of recovery to expect. We knew the leg would be badly atrophied, but we didn't know if the splint would have healed the leg or if it just delayed the inevitable (amputation). In addition to the splint, I had also been giving him a number of homeopathic medicines twice a day.

Well.... I'm happy to report that its been about 8 weeks since Oscar's splint came off and he's just about made a full recovery! We're so excited. He is now a very energetic, happy, spontaneous little puppy. His weak leg that was once so skinny is now just about the same size as the other legs.

What Helped Him Heal
A few things helped Oscar heal after the splint came off. We continued to give him his medicine (and still do). He has our other dog, Ernie, to play and run with which was key in building muscle strength in his leg. We never did try the swim therapy, though I would have loved to, because our daughter was born soon after and we just didn't have time at all! But we did let him dig in soft dirt in the backyard-Dig Therapy-as a way to strengthen both front legs equally with little to impact. He got really dirty but I really think it helped. (I should patent that).

Another step we took was a very unconventional one. We took him to a Blessing of the Animals on th day of The Feast of St. Frances. While I don't consider myself a religious person, I couldn't skip attending this when I heard about it. At the blessing, we all stood in a circle with our pets while the priest said a blessing. He then came over, put his hand on Oscar, and said, "And a special blessing for the little dog with a broken leg". Who knows? Maybe this helped Oscar, too.

These days, Oscar can found at the studio hanging out while classes are in session. Stay tuned for further updates, or stop by to see him!

Here is Dr. Tina Aiken's website, the vet who helped save Oscar's leg:
http://www.kvclinic.com/

Here is a video showing and explaining the type of water therapy (hydrotherapy) that we could have done with Oscar:

Become Our Fan on Facebook!

2009-10-20T14:35:00.008-04:00

Rhinebeck Pilates is finally on Facebook! To become a fan of Rhinebeck Pilates and Heads Up on Your Body, click here:

http://www.facebook.com/pages/edit/?id=155362157358#/pages/Rhinebeck-NY/Rhinebeck-Pilates/155362157358

Our new Facebook page will include:

-interesting news articles on pilates, fitness, mind-body exercise, and health
-pilates photos
-Rhinebeck Pilates news
-links to other pilates studios and teachers we recommend
-a community of pilates enthusiasts
-Specials and discounts available only to our Facebook fans!
See you on Facebook!

Tips on Carrying Bags: Part 2

2009-10-15T06:51:00.008-04:00

The following post is written by Hope Gillerman, Alexander Technique Teacher and founder of H. Gillerman Organics. For more information, visit her website http://www.hgillermanorganics.com/ or www.alexandertechnyc.com/.

TOTING, SWINGING, LUGGING & SCHLEPPING: Part 2

SWINGING YOUR TOTE BAG

If you carry a tote bag-
-The shorter the straps the better.

-Don't lock your elbow on your toting side. As you walk, relax your shoulders, lift your chest and let the bag swing. Let your free arm swing too.

-Keep your body straight and shoulders even; don't lean away from the side carrying the bag. If you carry the tote in your right hand (for example), don't lean left to manage the weight of the bag. If you can't do this, you should be carrying two totes, one on each side.

-If you are stuck with a single bag that is super heavy, carry it in both arms in front of you.

DOUBLE TOTING
-The best way to carry heavy loads is to divide them into two bags.

-Two tote bags of equal weight or two shoulder bags.

WISH YOU DIDN'T HAVE TO LUG
Most people lug heavy stuff in backpacks. But there's a difference between Backpacks and Citypacks:

A BACKPACK: is for hiking or traveling. It has heavily padded shoulder straps, a strap across the chest and a strap around the waist. The idea is that the weight of your bag is distributed evenly across your torso and fundamentally supported by your hips.

A CITYPACK: is for light loads (no more than you would put in a shoulder bag). It doesn't have the extra straps around the chest and hips because you need to be able to slip it off your shoulder quickly so you can swing it to the front and easily access your wallet or ipod.

PROBLEM: Using the city pack as if it were a backpack. This means the full weight of computer, books, etc. is supported by your shoulders. You end up leaning forward, straining your lower back, hunching your shoulders and walking with extra stress on your knees
and feet. If you don't already feel the long-term effects, you may feel the strain and discomfort--or you may notice your shoulders feeling sore all the time.

SOLUTION: If you have to carry heavy loads daily, invest in a small backpack with all the bells and whistles by going to a sporting goods store, ordering from LLBean, Rei, EMS or the like. They don't have to be expensive. If you can try them first, put something in the bag and adjust the straps to ensure the weight of the bag sits on your hips without putting pressure on your shoulders.

TO TRAVEL IS TO SCHLEPP
-Simple - everything on wheels.

-Buy the best luggage you can afford with a premium on easy-to-maneuver. Make sure the height of the handle is high enough for you and that the wheels move easily.

-When you are in transit, everything you carry should be transported by your wheelie--strapped on in some way that is secure.

-For carry on luggage--the best is something soft you can put in your lap and rest your folded arms on to reduce stress on you're your neck/shoulders/lower back, OR a firm-sided wheelie you can rest your feet on to increase circulation in your legs for long flights.

H. GILLERMAN ORGANICS REMEDIES THAT HELP
-For any sprains, strains, pain, extra tension or muscle fatigue, True Relaxation Muscle Remedy will solve the problem so you can focus on how to carry your bag.

-Combine it with Clear Mind Tension Remedy for an immediate penetrating relief. As an extra bonus both oils work to revive your mind so you are more focused and alert.

-When you buy both together in a Loosen Up Wellness Kit you get an illustrated booklet with more tips and exercises for staying tension and pain-free.

Visit Hope's website, www.hgillermanorganics.com, for more information on her remedies.

Tips on Carrying Bags

2009-09-28T09:05:00.004-04:00

The following post is written by Hope Gillerman, Alexander Technique Teacher and founder of H. Gillerman Organics. For more information, visit her website www.hgillermanorganics.com or www.alexandertechnyc.com/.

Here are my tips on how to manage all that you carry without stress and look good doing it!

TOTING, SWINGING, LUGGING & SCHLEPPING

First, check yourself out in the mirror.
Is one shoulder higher than the other?
Or does one hand hang lower than the other?
Or maybe you see that your head is tilted to one side or your neck looks scrunched.
No worries. You don't need to run off to the chiropractor or put your body in traction. These imbalances could stem from your daily toting habits; the way you carry your shoulder bag or backpack.

All you have to do is adjust and you'll be swinging your satchel with ease.

DAILY ON YOUR SHOULDER

1. When buying a shoulder bag, make sure the bag rests on your shoulder without holding it in place with your hand.

2. If you carry a shoulder bag, practice putting the bag on your shoulder in front of the mirror. Watch that you don't lean to one side or lift your shoulder. Use your other hand to place the bag so it sits comfortably on the top of your shoulder.

3. As you walk around with the bag (on your right shoulder, for example) hook your right thumb under the straps and push forward, keeping right elbow relaxed by your side.

4. Don't squeeze your elbow to your ribs to hold bag in place - the thumb forward pressure should do it.

5. Most important of all: don't carry your bag on the same side every day. If you have been holding your bag on your right shoulder, switch to the left for a while and eventually alternate daily, same would be true for messenger bags.

LET THE SCHLEPPING BEGIN!

Back to school:
Help your kids manage their heavy loads. Its tough, to be sure, to watch their little bodies lugging sometimes as much as 25% of their body weight.

1. Purchase a comfortable, lightweight backpack--a city pack won't work if they have to carry a computer and tons of books and sporting equipment (see above).

2. Teach them to stop leaning forward when they walk, show them how to hold on with their hands.

3. But make it fun. "Head up, shoulders back" is a sure fire way to give your kid bad posture. (This I know from my 30 years experience helping people improve their posture).

4. In Europe, people carry their backpacks on the front of their bodies - kind of like baby carriers. Maybe your kid will opt for this if it feels more comfortable.

5. As an alternative to backpacks, wheelies are great, but they aren't good with stairs.

If you have questions, you can email me or go to my twitter page. And to get ALL my tips and articles check out the Wellness Tips page on my site.

Brave Puppy

2009-09-13T07:52:00.007-04:00

Most clients at Rhinebeck Pilates have met our "studio mascot", Oscar. He is a cool little brown puppy who is hopefully on a journey to recovery!

About Oscar
A couple weeks ago I was hit with a major brainstorm- we need a new puppy! The reactions from most people when I mentioned my great idea ranged from skeptical to "you're crazy". Maybe its the fact that, at the time, my husband and I were expecting our first baby in 5 weeks-is that what makes the idea sound crazy? Perhaps. But I knew that our dog, Ernie, needed a buddy.

So, with some searching, I came across a little brown puppy with an injured leg. The woman who had him at the time claimed to be unsure of exactly how his leg was injured, and never took him to the vet to find out what happened. He had been limping for about a month. I knew this was the puppy for us! He needed a home.

We drove 4 hours each way to get him, and on the ride home we named him Oscar. A few days later we took him to the vet for x-rays and discovered that he had a broken knee and torn ligaments. Since it was an old injury that never healed properly, the vet suggested amputation. It was a sad day.

Of course we took him to another vet for a second opinion, and she sadly agreed that amputation is most likely the best option. However, she also suggested putting a splint on his leg for 4 weeks and treating him with homeopathic bone and ligament building remedies. We decided it was worth a try, anything to save his incredibly small leg!

Before the splint was put on Oscar, he was a cuddly little puppy, but very shy and withdrawn. He feared most people and other dogs and spent almost the whole day sleeping. It was hard to believe that his injury was so serious, because at times he walked on his leg as if nothing was wrong. But, at other times, he held up his paw and cried. One night he was even crying in his sleep, if you can imagine that.

Once the splint was put on, clients at the studio commented that he was like a totally different dog. He was friendly and outgoing, walked up to strangers and wagged his tail. We all realized that he was previously so shy because he was in pain. Even though the splint looked awkward and uncomfortable, he was much happier with it on.

Oscar Now
Oscar still has his splint on, though it will come off in 4 days. The splint and homeopathic remedies seem to be working- he is running fast, curious and playful, and maneuvering his leg in positions he never did before, which leads me to believe that his range of motion has increased.

The vets are still skeptical that the splint will really help him in the long term- he will most likely have pain and arthritis his whole life. We may eventually decide to amputate if it does seem to cause him too much pain. But for now, we're hopeful that our efforts help Oscar live a life with as much four-legged mobility as possible!

Oscar in the Future
We're looking into getting Oscar a leg brace so he can have support while trying to strengthen his leg again once its out of the splint. Stay tuned for updates!

We will also have to give him some physical therapy for the leg since it will be so atrophied once its out of the splint. The vet suggested we use swimming therapy since its non-impact. A little difficult in the fall/winter, but not impossible. Our plan is to fill a large tub with water, hold him by the torso, and have him tread water. Should be interesting. Stay tuned for news on this, too!

Thanks to everyone for caring about Oscar and asking how he's doing! I'll keep you all posted with Oscar updates here on the blog and the new Rhinebeck Pilates Facebook Page!

Inflammation: The Silent Epidemic

2009-08-23T06:45:00.006-04:00

By: Caroline Phipps
The following blog post is guest-written by Caroline Phipps, Health Counselor. To read more of her ideas for healthy living, check out her website, www.carolinephipps.com.

In a recent session with Joan, I proudly remarked that my fingers had become thinner. A whole ring size actually! This happened miraculously after I had added a number of anti-inflammatory foods to my diet.

During my training at The Institute For Integrative Nutrition in New York I had been fortunate enough to study with doctors Mark Hyman, Barry Sears and Andrew Weil. They all had the same message - one of the most important things you can do to be healthy is to get rid of inflammation.

Among other things imflammation has been linked to heart disease. I made this shift because my Father died of his second heart attack at 68 and I have high levels of “bad” cholesterol and didn’t want to take drugs to lower it.

We are all familiar with inflammation. Bruise yourself and the signs are evident. It hurts until the swelling disappears. It is the body’s clever way of protecting the injury to allow the healing to take place. Here’s Merriam-Webster’s definition: “A local response to cellular injury that is marked by capillary dilatation, leukocytic infiltration, redness, heat, and pain and that serves as a mechanism initiating the elimination of noxious agents and of damaged tissue.”
What does inflammation have to do with health?Besides the local inflammation that appears at the site of an injury, “silent” inflammation, often invisible, can occur in less obvious places. Many of the chronic conditions that plague our post-modern lives such as allergies, Alzheimer’s, asthma, obesity, cancer, heart disease, multiple sclerosis and migraine have inflammation at the root. This list also includes any condition ending in “itis” such as bronchitis, arthritis and so on. Coincidently I used to show signs of arthritis in my joints and in my hands and feet in particular. Now there’s no trace.

What has caused this silent epidemic?During the last thirty years we have been eating less “whole” and more processed food. In particular increasing our intake of white (or refined) carbohydrates and omega 6 fats (e.g. vegetable oil such as corn and sunflower) while simultaneously decreasing the number of omega 3’s (e.g. fish oil/ flax seed). This confluence of events has created a nutritional firestorm that can affect every organ in our bodies.

Our efficient immune systems regard these highly processed substances – not as food but as something alien that the body needs protection from. It then goes on the offensive to eradicate the enemy and inflammation is the result. Unless we change the way we eat, the inflammation takes up residence creating permanent damage and chronic un-wellness.

Changing your diet can begin to reverse this process in a matter of days.

What should we eat? Here are some ideas:
1. Colorful fruits and vegetables
2. Beans
3. Whole grains (but watch out for gluten sensitivity in wheat/oats/rye/barley/spelt/kamut)4. Omega 3 fatty acids (wild fish/flax seed)
5. Oils – Olive/Flax Seed/Walnut/Sesame/Expeller-pressed Sunflower
6. Lean animal protein (includes wild game)
7. Nuts (not peanuts) and seeds (walnuts and almonds particularly good)
8. Organic eggs from chickens living outside and free to roam

9. Turmeric
10. Garlic
11. Rosemary
12. Evening Primrose
13. Black current seed oil
14. Cinnamon
15. Cumin
16. Dill
17. Oregano
18. Coriander
19. Tarragon
20. Thyme

Additional comments from Elaine:
I really like the idea that changing what we eat can change our health, this is 100% true. Unfortunately there are so many people out there who don't realize this, and so many health professionals who first recommend a prescription before mentioning diet change, if they ever mention it at all.

I'd also like to add something about inflammation that Caroline touched on, that is- inflammation at an area of injury. There are many treatments for this type of inflammation, but one is similar to what Caroline is talking about in this article, (changing the way we eat to improve our health). If we want to reduce inflammation of a site of injury, we must change the way we move. So often, repeative improper biomechanics create a painful, inflamed area on the body. From my prospective, practicing pilates and Alexander Technique can help change the way we move, and improve our health. Of course, any type of mind-body movement that speaks to you will have a positive and similar effect.

Pilates in the Third Trimester

2009-08-14T12:26:00.015-04:00

You are in your third trimester and still doing pilates- great! Many women who've had babies and maintained their pilates routine throughout pregnancy say it was one of the best things that they did for themselves. Staying active keeps the body strong and your mood lifted, as well as decrease your recovery time after the birth. Of course, as your body continues to change every day, and you're getting bigger and bigger, you may wonder what pilates exercises you can still actually do!

I'll put it simply: arms and legs. It might sound boring, but there are so many exercises that tone and work the arms and legs that you can still do a different routine during each pilates session and it does not get boring. As a matter of fact, you need strong arms and legs for a smooth delivery, so its important to keep working them!

As far as the abs are concerned, the third trimester is not the time to really be working your abs in pilates sessions, though you can still do some ab exercises with limited range of motion. There are a couple reasons for this. For one thing, your abs are clearly stretched out, it is not really possible for them to contract completed. If you attempt exercises such as the Stomach Series at this stage of pregnancy, you will most likely not be working your abs but working your hip flexors and stressing out your round ligaments, as well as working your neck. Not good.

Another reason to give ab work a rest is because in these later stages of pregnancy, the abdominal muscles actually need to relax in order for the baby to turn into the correct position. When abs are too tight, they can sometimes stop the baby from turning, which can lead to increased probability of a c-section.

Also at this stage in pregnancy, you are most likely uncomfortable laying on your back for more than a couple minutes at a time. So, it will be necessary to work out in either standing, kneeling, or seated positions.

So, what are your pilates exercise options in the third trimester? Here are some ideas:

Arms

On the Tower:
-Standing Arm Springs: the possibilities are endless and allow for a different routine each time.

-Kneeling Chest Expansion: And all its variations.

-Push Through Bar with a Spring from Below: If you're still comfortable laying on your back for short period of time, you can press up on the bar in a few variations with both arms or one arm at a time.

On the Reformer:

-Seated Pulling Straps on the Long Box: try this on two springs, if its too heavy, reduce to one.

-Seated Swakkiti on the Long Box: Done on one spring, the non-working arm can assist in pulling the strap if its too heavy.

-Most of the Rowing Series.

-Reversed Knee Stretches: Facing the back of the reformer, place knees up against the shoulder pads and hands on the frame of the reformer, just forward from under the shoulders. Using the core and arms, pull the carriage toward the arms, and control it back toward the foot bar again. Be sure to not muscle through this movement- you should feel the work almost isolated to the low abs and upper arms.

On the Mat
-Standing Arms with Weights: a great way to end the workout. Just be careful with lifting the arms too high and too fast, you don't want to get lightheaded.

Legs
On both the tower and reformer, most leg work is done laying on the back. If it feels fine to lay on the back, you can do your footwork, leg springs, etc. Just be sure to sit up if you feel nauseas or light headed, or uncomfortable in any way. Try to change positions frequently, and don't spend too much time on your back.

On the mat: side kicks are a great way to work the legs in the 3rd trimester. You might find these movements more tiring or painful than they used to be. There could be a couple reasons for this. One reason is that the position of the baby can restrict blood flow to the legs, and blood flow is vital to proper muscle function.

Another reason could be the body's natural release of the hormone, Relaxin, during pregnancy. Relaxin helps to relax ligaments all over the whole body, in preparation for birth. You may expect that relaxin will make you more flexible, but in actuality most women in the 3rd trimester feel that it makes movement more painful due to lack of support from strong ligaments. You can still do your legwork though, it just won't be as easy as it used to be!

A few good ab exercises
You can try to do a little ab work as you near your due date, even though there are very few exercises you can still do effectively. One of the best ab exercise at this stage is also one of the simplest movements possible.

Kneeling on all fours, simply lift the knees off the mat and hold to the count of five. Repeat 8-10 times. This can be done on the mat alone, or with hands on the sides of a small barrel to create an angle. This can also be done on the reformer as part of your reformer series, to replace knee stretches. With the footbar down flat, place hands on the framework of the reformer and lift the knees.

Lifting opposite arm and leg while kneeling on all fours on the mat is also a tough ab workout for a woman in her third trimester!

Another great ab exercise on the reformer is one that I learned from Ellie Herman in the reformer workshop that she taught at my studio, Rhinebeck Pilates. Its so simple, yet the work is felt in the deep abdominals very effectively. Its almost like a modified Stomach Massage.

Take off all the springs, and slide the carriage back a little further than half way. Sit on the carriage, facing the footwork, with feet flat down on the floor. The feet should be a bit forward from the knees, and arms are reaching straight ahead.

The movement is simply pulling the carriage in and out, without any rocking movement on the sitz bones or thrusting forward of the upper body. Think of the abs as initiating the inward pull of the carriage. The hamstrings are also working, but the abs are initiating. After this exercise, a twist can be added to the same movement, just like the Twisting exercise in Stomach Massage. As the carriage moves back, twist to one side and reach the arm back. Use the core to pull the carriage and the arm comes back in. Repeat from side to side.

The Hundreds can actually still be done and are a great way to warm up before a session and to practice your deep breathing. Try hundreds either sitting on a stool or kneeling upright. Its hard to imagine this working as a replacement for the Hundreds, but it really does feel effective!

Besides doing pilates at this stage in pregnancy, you should also be....
-Walking as much as possible. Keep blood flowing through your legs by keeping them active! Walking is also one of the best ways to get some fresh air, sunshine, and oxygen.

-Practice your deep breathing. Deep breathing exercises, like the hundreds, are essential for a good labor experience. There are so many deep breathing exercises out there, especially in yoga. Finding a prenatal yoga class could be one of the best things you do for yourself!

The Low Down on MBT Shoes

2009-07-27T21:24:00.010-04:00

For a few years now, I've been curious about MBT Shoes. How do they change and effect one's gait? What effects do they have on the body's alignment? What's the difference between walking in regular sneakers compared to MBT sneakers? My list of questions went on and on, but it was only last week that I finally broke down and ordered a pair to try them out for myself, and fell in love with my MBTs.

How the Shoes Work
Here is an in depth video all about the MBT shoes. It describes how they work, how they are constructed, why they're beneficial, and how to walk in them. I like the description of how regular shoes cause the body to pitch forward while walking. I also like how the video shows how to roll through the foot while walking.

Pros and Cons of the Shoes
Ok, I'll start with the pros. The first time I wore my MBTs was on the treadmill, even though I've been told to break them in slowly because they take some getting used to. I figured I'd just jump right in and try walking 3 miles, with a gradual incline. My pace was between 3.5-3.7 miles per hour and the incline gradually increased from 0-4, and back down again. The workout was absolutely amazing. The best way to describe it was that it felt as though I had run 4 miles at a fast pace. It was awesome!

The backs of my legs and glutes really felt worked out for the whole day after I walked in the MBTs. Besides that, as I was walking, I could feel how completely different my body is while walking in MBTs compared with regular running sneakers. My alignment felt drastically different- that is, it felt correct! My neck and shoulders felt remarkably tension free, which was interesting because I realized that I wasn't aware of how much tension I usually hold in my upper body while doing cardio exercise until the tension was no longer there.

Another great thing is the number of styles and colors these shoes come in. They're made for men and women, and come in styles made specifically for walking, casual wear and work wear. The Mary Jane and sandal styles are popular with people I know.

Now for the cons- I can admit it, these shoes are truly weird looking. As I was walking down the street to the gym, I was praying that no one was looking at me! They feel huge on the feet at first, and the rounded bottoms give them a dorky, orthopedic look. However, everyone I know who has them agrees that once you try them, you just don't care how they look. The benefits in the body far outweigh the ridiculousness of them. Within an hour, I went from feeling embarrassed to be seen in them to thinking of ordering another pair!

One of the number one reasons why people put off buying a pair of MBTs is the cost. They run between about $180-$300 a pair. That is personally the main reason why I didn't buy them until recently myself. Fortunately, there are other brands out there that recently started making similar shoes for a more reasonable price, which I have linked to at the bottom of this post. I do have to wonder if knock-off MBTs are just as good as the originals, but they could be worth a try. From what I have seen, other brands that sell shoes similar to MBTs are not as rounded in the soles and don't seem to be of the same construction. There is an essential heel construction in the MBTs that the other brands don't appear to have.

Another semi-con is that they are easy to use incorrectly. Like pilates, they must be used correctly to benefit from them, and so not to injure yourself. You should never locked your knees and rock backward in these shoes, as you could really hurt your knees. If you're walking outside, be careful of uneven pavement so not to twist an ankle from the higher elevasion of these sneakers.

Also, it is easy to walk incorrectly in them and be unaware of it. It's very important to roll through the foot while walking, from heel, through the ball, to the toe, to get the most effect from the shoes. If you walk on the rounded part only, which is easy to do, the benefits of the shoes will remain untapped.

The video is a great way to learn how to walk properly in these shoes. Another option is to take a class at a studio, like my studio, Rhinebeck Pilates, in Walk-ilates. We have Walk-ilates classes each week, and private sessions are also available for a lesson in using the MBTs properly.

Who Should Try MBT Shoes
Many active women who become pregnant must at some point slow down or stop their cardio activity do to over heating, exhaustion, or risk of injury. It can be quite depressing for a woman who used to be a runner to reduce her cardio activity to walking- it just might not feel like enough exercise. If a pregnant woman wears MBT shoes and goes for a walk, it is guaranteed that she'll really feel the extra work, as though she went for a run! These shoes also reduce foot pain that commonly affects women from walking while pregnant. MBTs can be a great investment for a woman to walk in during pregnancy, and after when she's walking the baby in the stroller.

MBTs are also a great option for anyone who feels pain from walking- whether the pain is in the foot, low back, neck and shoulder, knee, or hip. These shoes put the body right into proper alignment. By rolling in the foot from heel, ball, to toe, the rest of the body truly benefits and pain from faulty alignment literally vanishes.

I think anyone and everyone can benefit from MBTs. If anything, they are a very interesting lesson in what it feels like to walk in proper alignment, and they really intensify a cardio-walking workout.

Here is the official MBT website:
http://us.mbt.com/

Sketcher's Version of the MBTs:
http://www.skechers.com/info/shape_ups/?utm_source=SKXHP&utm_medium=TileShapeUps

Sign Up Now for Ellie Herman's Workshops in July!

2009-06-14T07:42:00.006-04:00

Ellie Herman is coming to Rhinebeck Pilates in July and we are so excited!

She will be teaching a few group classes on both the mat and equipment, as well as workshops for instructors. Her schedule is as follows:

Wednesday, July 15

Roll Back Bar Flow Class, 12-1pm
See how many exercises can be done with one simple piece of equipment! Ellie Herman will teach advanced repertoire and original exercises created by herself or her staff over the last fifteen years. Using her favorite and unique verbal and visual cues, she will teach versions of Teaser, Rolling Like a Ball, Jackknife, and many more with the Roll Back Bar.
$35/person

Class limited to 5 students and is open to both instructors and students.

Prop Up Your Mat Class Workshop, 1:30-4:30pm

Props are a great way to spice up any mat class. In this workshop for instructors, we will learn Ellie’s favorite exercises using the Magic Circle, Foam Roller, and Therabands from Ellie Herman’s “Pilates Props Workbook.” This is a great workshop for instructors who teach many mat classes per week and are looking for new ways to challenge their students. Mat exercises with props are also a great way to spice up a tower class or private session.

$90/person for this 3hr workshop

Sunday, July 19

Group Mat Class with Props, 12-1pm
This will be a fun and challenging group mat class taught by Ellie using props such as the Magic Circle and Theraband. Experience exercises like the Hundred, Saw, and and Roll Over with the additional challenge of pilates props! This mat class is open level.

A limited number of mats are available. Please bring your own mat if you have one!

$25/person
Open to both instructors and students.

Expanding Repertoire on the Reformer, 1:30-4:30
In this workshop for instructors, Ellie Herman will teach advanced repertoire and original exercises on the reformer created by herself or her staff over the last fifteen years. Learn unique variations on classical pilates exercises to challenge your more advanced clients. Variations on Footwork, Teaser, Jumping, “Bridging Until You Burn”, and Side-Splits are only a few of the new moves you’ll learn in this fun workshop!

$90/person for this 3hr workshop

Perks for Participants!

Treat yourself to special Rhinebeck Pilates perks by signing up and attending any of Ellie’s classes or workshops:

-Get a free Rhinebeck Pilates tote bag!
-Get 25% off all Rhinebeck Pilates and Hard Tail clothing!

To sign up, or for more info, please contact Elaine Ewing at Rhinebeck Pilates:

Elaine Ewing
Rhinebeck Pilates
23D East Market St
Rhinebeck, NY 12572

845-876-5686
elaine@rhinebeckpilates.com

Pilates in the 2nd Trimester

2009-05-29T07:07:00.004-04:00

All the women I know who continue their pilates practice throughout their pregnancy are so happy that they're doing so. They say that pilates is one of the best things they do for themselves- they feel great when they are done with the session, they feel strong, fit, and keep a positive body image. That is so awesome!

Of course, as pregnancy continues, the body goes through some major changes! One of the most obvious changes is that the abdominal area gets bigger, and bigger, and bigger... making a lot of pilates exercises more and more difficult to do over time. So, in the 2nd trimester, amidst all the physical changes, what pilates exercises are still ok, and safe, to do? What are some alternatives to these exercises?

Every body is different. What may be ok with your body may not feel good for another body. So, as your pregnancy continues, its important not to rush through the exercises, or work through pain. If anything at all doesn't feel good, or right, then just stop and don't do it! There is always an alternative exercise, and an experienced pilates instructor will always be ready with a different exercise you can do. The most important things- listen to your body, and communicate with your instructor!

That said, here are some exercises and position that most women find uncomfortable during their 2nd trimester, and some alternatives.

1. Any Stomach-Laying Exercises
Exercises done in a prone position are meant to strengthen the back of the body, lengthen the whole body, and stretch the front of the body. So, in theory, these exercises would be perfect for the pregnant ladies! But, laying on the stomach while pregnant is usually very uncomfortable or painful. If so, don't do it! There are so many other exercises that can achieve the same thing. Instead:

Matwork: Any exercise normally done on the stomach can be adapted to a kneeling, standing, or "all fours" position. The mat exercise, Swimming, can be modified to kneeling on all fours and lifting opposite arm and leg. The Standing Arms Series with weights is excellent for pregnancy.

Reformer: Pulling Straps and T-Press on the longbox can be done in a seated position on the box, with feet on the headrest. Hold the straps and take the arm movements just as you would if laying on the stomach.

Tower: To replace Swan, Chest Expansion works well. Waterskiier can be good for advanced students.

2. Twisting Movements
Many women find that doing twisting movements in pilates brings them discomfort or pain the low hip flexor/round ligament area the next day and prefer not to twist. Still, other women don't have a problem with twisting and can take small twisting movements safely. It is recommended that pregnant women do not do extreme twisting movements during pregnancy.

Since twisting is a good way to keep the spine healthy and work the obliques, it is a good thing to practice if you can! But, if you need alternatives:

Matwork: To replace Saw, which makes the torso twist forward, a replacement can be a version of Saw that slightly twists the spine in a backwards direction. Start in the same position as if about to begin Saw, but instead of twisting and reaching forward over the leg, twist and reach the back arm back until the hand touches the mat and the arm is at a diagonal angle. Reaching the other arm up into the corner of the room, lift the chest into a slight, opening arch. The work is in the obliques to stabilize and the upper back between the shoulder blades.

To replace Criss-Cross, Side Sit-Ups, Side Planks, or Side Push Ups work well.

Side Bending on the Short Box or in the standing with weights is also great.

There is not too much twisting done on the other pieces of equipment!

3. Forward Bending
Forward bending should be taken gently during the 1st trimester because of the changes in elasticity of the low back. Then, in the 2nd trimester, it can start becoming difficult to round or bend forward because of the increasing size of the stomach area! Forward bending can also cause acid reflux in pregnant women. Forward bending from a standing position may cause dizziness and lightheadedness. Many women find that they don't really mind forward bending at this point as long as they don't take it too far. If you'd rather avoid it, here are some alternatives:

Matwork: Spine Stretch Forward and Roll Ups can still be done with a smaller range of motion. If forward bending from a standing position causes dizziness, avoid it, and instead take extra Roll Ups on the mat. It is really great to continue practicing Roll Ups on the mat for as long as you physically can.

Reformer: Forward bending during Rowing can be eliminated. Similar arm movements from each set of Rowing exercises can be done in a seated, cross-legged position on a Moon Box or sitting on the Long Box either facing the back or the front of the reformer. Forward Bending in the Long Stretch series should be taken carefully if the positions cause dizziness. If there is any problem, eliminate those exercises and take extra Knee Stretches, or variations on Knee Stretches, as forward bending in a kneeling position will most likely be more doable.

4. Inversions
Advanced students will most likely be able to continue practicing the inversion exercises, such as Short Spine and Overhead if it has caused no discomfort so far. As the body continues to get bigger and bigger, it may become less physically possible to do so! Beginner or Intermediate students may have already cut these exercises out of their routine but of lack of abdominal strength or low back discomfort. Inversions are great because they take the spine and the body in the opposite direction that most pilates exercises do. Since we love balance in pilates, it is important to include these types of exercises, or alternatives.

Matwork: If Roll Overs are not possible at this point, there is a smaller range variation of the Roll Over. Start laying on the back, with feet flat on the mat, knees bent. Keep the right foot down, then cross the left ankle over the right knee. Then, "table top" the right knee, so the left is lifted to a 90 degree angle. Keep arms flat on the mat. Press the arms down, use the deep abdominals, and with a pelvic tilting motion, take the same movement with the spine that you would with the Roll Over. You may be able to roll the spine up and back to balance on your shoulder blades. Or, the range of motion may be less than that, maybe even as small as just pelvic tilting. Every body is different, so however far back you can roll the spine is fine- you will still feel the low abdominals initiating the movement. Be sure to control the spine, bone by bone, back to the mat again.

Reformer: To replace Short Spine and Long Spine, frogs and leg circles with the extension straps work, even though there is no overhead movement. Adding a Magic Circle between the ankles for frogs can increase the intensity.

To replace Over Head, half of the exercise can be done. With arms up to the ceiling and legs at 45 degrees, lifting the legs as the arms press down, then reverse that movement with control. As small pelvic lift can be taken at the top of this exercise if the body allows it.

Tower: The exercise, Tower, might be best avoided because of the extreme inversion qualities and the possible pressure on the low back. Variations of leg presses up on the tower bar, without taking it overhead, might feel good for some advanced students. Rolling Stomach Massage is a good alternative to Tower, since it is less extreme than Tower and still includes an inversion.

Besides exercises, in your Second Trimester, it is good to always.....

-Wear comfortable clothes.
If you're still trying to fit into your old exercise outfits, you may find that they are just too tight! That may or may not be a happy moment. Use this opportunity to go shopping! Motherhood Maternity has some GREAT yoga pants for pregnant ladies- they have a super comfortable panel of thin material that comes up over the pregnant belly so you can move around and not feel a seam cutting into your stomach.

-Hydrate, bring a snack to eat after your workout
Don't go too long without drinking and eating, you want to feel great after your pilates session, not worn out. Bring a healthy snack so you don't have to rely on a cafe near the studio to provide you with something healthy, which they probably won't be able to do. Bring an apple with peanut butter, hummus with pita bread, yogurt, nuts, etc.

-Find the best time of day to workout
Many pregnant women find that they are exhausted by the end of the day, so this may not be a great time to schedule your pilates session. It can make things difficult though, because for many working women, the end of the day is only time they have free. Try working out on the weekends, before work in the morning, or perhaps there is a day in the week when you can get out of work an hour early.

Here are some links to pilates and yoga maternity clothing:

Motherhood Maternity
http://www.motherhood.com/

A Pea in the Pod
http://www.apeainthepod.com/

Old Navy, Gap, and Banana Republic
www.oldnavy.gap.com/

Target Maternity
http://www.target.com/