Premier Pilates & Yoga Blog

THAI ACUPRESSURE WORKSHOP on the Neck and Shoulder – Fall, 2011

2011-08-04T17:49:00.001-07:00

INCREASE YOUR BUSINESS -- LEARN THAI ACUPRESSURE!

Please join us as we welcome Noam Tyroler, the author of "Thai Acupressure for Orthopedic Disorders" on September 15-16, 2011 for a 2-Day workshop: Thai Acupressure for the Neck and Shoulder. There is a discount for early registration, which ends on August 22, 2011. Also, if you bring your own thai massage mat there will be another discount. Please call the studio for further details.

Dates: September 15, 2011 and September 16, 2011
Time: 9:00am - 6:00 pm
Location: Premier Pilates & Yoga, New Rochelle, NY
Contact: 914-235-1250 or info@premierpilatesny.com

PILATES, YOGA AND KETTLEBELLS FOR WEIGHT LOSS AND TONE

2011-07-18T17:28:00.000-07:00

Do you need to get in shape, lose weight and have a more lean, toned body? Sign up for our new Summer Deal at Premier Pilates & Yoga and get results.

Premier Pilates & Yoga is Offering a 15% discount on Pilates Mat, Yoga and Kettlebell Group Classes and Private Sessions in the Studio this Summer! NEW CLIENTS ONLY!

We are offering a 10-session package with 15% off an already discounted rate. Offer applies to Pilates Mat, Yoga and Kettlebell Plus Group Classes and Yoga, Pilates, Kettlebell and Personal Training Private Sessions. Offer does not include Specialty Classes in Prenatal, Get FIT Bootcamp or Pilates Equipment Classes. Hurry — This deal expires July 31, 2011. All sessions must be used 12 weeks after initial purchase date. Call now–classes and sessions times fill up quickly.

New Clients only. Call the studio for details: 914-235-1250 or e-mail info@premierpilatesny.com

LOSE 10 POUNDS IN A MONTH: The 28 Day Challenge

2011-01-31T19:05:00.000-08:00

FALL FITNESS. CHANGE YOUR BODY. CHANGE YOUR LIFE.

Well, Fall is here --- again. In NYC we've had a number of snowstorms lately, and many of us who usually train outside are now forced to do our workouts indoors because of the snow and slush. As always there are two choices: 1) wait until it gets warm to workout again or 2) stay in shape throughout fall and spring and be ready for summer when it comes. I don't know about you, but the winning number is "2" here, as far as I'm concerned. The 28 Day Challenge was such a success last year, we're doing it again!

Premier Pilates & Yoga is offering the ultimate opportunity to gain insight into who you are and what it is all really worth to you. Through intensive training, classes, diet and nutrition, you will have both guidance and support to redefine your approach to exercise, eating and weight loss. During this 4-week program, you will have 2 weekly private workout sessions with Master Personal Trainer, Master Pilates Instructor and Certified Yoga Instructor/Yoga Therapist Adriene Ingalls and access to all of the group classes the studio has to offer-- everyday -- 7 days a week. When you are not at the studio, you will take responsibility to make the right choices and do the work. Adriene and her instructors will teach, train and inspire you, and offer you the motivation to lose weight for good through Yoga, Cardiovascular Exercise, Pilates, Resistance Training and many other tools you will need to not just change your body but change your life.

Not only will you learn to make better choices and break your food addictions, you will sweat and work out in your sessions like you never have before with boot camp style privates. You will learn how to live healthily, lose weight, get strong, shift your energy and create new empowered goals for yourself, ultimately changing the way you relate to the world around you. This is an experience that will be like no other. Trust yourself, what do you have to lose?

WHAT THE PROGRAM ENTAILS:

2 weekly scheduled privates/duets with Adriene
Unlimited Group Classes, every day, 7 days a week
Food Consultation- either by phone or at the market
Weekly weigh-ins
2 Measurements as well as before and after photos
Ongoing Email support

REQUIREMENTS:

Doctor's Sign Off
Liability Waiver
3 Day Diet/Food Journal to be handed in prior to Start Date

ARE YOU READY FOR THE CHALLENGE?

Yoga for Beginners: Start Your New Year's Resolution with Intention and Grace

2011-01-08T15:41:00.000-08:00

Change is inevitable whenever we BEGIN our yoga practice. We all begin yoga right where we are and then progess from there. If you’re new to yoga, our Yoga For Beginners Series is the perfect way to introduce yourself to the practice. Start the new year by giving yourself the opportunity to embrace yoga and empower yourself towards a more fulfilling life of ease, less stress, freedom and flexibility.

In this 4-class workshop we will take the time to develop:

1. A strong and solid foundation
2. A healthy and empowering connection to our breathing and connecting the breath to movement
3. Familiarity with the Level I Fundamental Hatha Yoga poses
4. Finding space internally to increase ease and flexibility in the body
5. Several hands-on adjustments and individual attention to ensure that every student feels confident, safe, and pain free in every pose.
6. Expansion of the heart to maximize potential on and off the mat
7. Mindfulness/meditation practices that we can take off the mat and into our daily lives
8. Muscle Release Techniques for tightness and chronic pain.

Cost: $100 4-class series ($30/session if space allows)

Limted to 6 participants – Please pre-register by emailing info@premierpilatesny.com
or calling Premier Pilates & Yoga: 914-235-1250

WEIGHT LOSS BOOTCAMP – GET FIT, LEAN AND TRIM IN TIME FOR THE NEW YEAR AND BEYOND!

2011-01-03T22:04:00.000-08:00

GET F.I.T. BOOTCAMP: FOUR WEEKS TO A NEW YOU!

It's right at the end of the Holiday Season. Just as you thought Thanksgiving was over, we heard the fanfare of Christmas, followed closely by New Year's Eve. What did all of this mean? If you're like me, it included connecting with our family and friends, partying, eating, eating and eating some more to celebrate the holidays and ring in the New Year. As it is customary for most people to put on an average of 8-12 pounds at this time of the year, those of us who exercise regularly are loath to allow that to happen by not eating clean. However, what's a slice of pie or two or three once a year? Really, what's the big deal? We all know that beginning with January 3, 2011, we'll be back on track--RIGHT??? Maybe, maybe not.

HAVE FUN, LOSE WEIGHT, GET LEAN TRIM AND TONED

Luckily, there's a great solution. It is possible not to gain weight by continuing with your exercise program throughout the holiday season. One of the most effective and affordable ways to do this is with a Weight Loss Bootcamp class. Using a variety of props, including weights, bands, ropes, ladders, pilates circles and stability balls, to name a few doing a bootcamp class three times a week will be extremely effective in staving off those unwanted pounds, and for those of you looking to quickly lose weight, this is one of the best ways to do it. If you are already taking pilates, yoga or personal training private sessions, adding the bootcamp classes to your sessions will be excellent cross-training and boost results even further. In addition, the comraderie of other participants also having fun will be motivation enough--everyone gets lean, loses weight and supports each other throughout the process. Classes are taught by Experienced Personal Trainers with over 10 years working in fitness and wellness. All participants will receive FREE BONUS GIFTS when they register for the class series.

Premier Pilates & Yoga has added Get F.I.T. (FUNctional Integrative Training) Weight Loss Bootcamp Classes to our schedule. Classes are held early mornings, evenings and weekends to accommodate everyone's schedule and . Call or e-mail the Studio for Details. Classes start January 10, 2011.

Premier Pilates & Yoga
200 North Avenue; Suite 6
New Rochelle, NY 10801
Tel:914-235-1250
Web: www.premierpilatesny.com
e-mail: info@premierpilatesny.com

FALL is Here. Should you hibernate until Spring?

2010-11-03T09:39:00.000-07:00

Are you a Hot Weather Person? By that I mean, do you only want to work out when it's nice outside? Are you one of those people who hibernate when it comes to working out from Fall through Spring in NYC? "I'll just take a little time off from exercising" you're thinking, and before you know it, six months have gone by and you've gained 30 pounds or more from indulging while waiting for the weather to 'clear up'.

A common Fall temptation is to take time off from exercising to enjoy the comforts of a warm home and relaxation if it is cold outside. However, contrary to what many choose to believe, the colder months provide a great opportunity to achieve your fitness goals by working harder. Although outdoor exercising isn’t always ideal during the cold fall months, there are many alternatives which are just as effective. Exercising when it's colder allows you to work harder to keep your internal body heat which leads to many more calories burned as a result. Break free from fall laziness by trying these demanding, yet rewarding, indoor workouts.

1. Indoor Walking. This very simple alternative to an outdoor walk that can be done anywhere while still allowing you to set goals and work hard to achieve them.

2. Indoor Stair Climbing. This can be done in an office building or at home. Do this every chance you get. If you can't devote the time to do this as a separate exercise, take the stairs instead of using an elevator for a short workout.

3. Running on the Treadmill. Home exercise equipment doesn’t always have to be expensive, and spending time on the treadmill or other machines provides you with a challenging workout in the safety of your home (It is best to use exercise equipment in a cooler room, so as not to overheat your body.)

4. Yoga. Yoga is a great physical and mental workout, and almost always performed indoors. Try yoga at home, or sign up for classes at your local gym or yoga studio.

5. Pilates. Like yoga, Pilates is a positive energy-booster and the perfect way to stay active year-round. Although you can do Pilates at home, taking classes and/or signing up for private sessions is a much better alternative because you will have a certified instructor there to make sure you are doing the exercises safely.

6. Swimming. Indoor pools provide a great workout environment and sessions are often free with a gym membership (depending on your location). If swimming doesn’t interest you, try water aerobics as an alternative.

7. Participate in household activities. Simple tasks, like sweeping the floor or decorating your home, provide a way to stay active within your home while doing something productive.

PILATES FOR PREGNANCY AND BEYOND

2010-08-22T15:44:00.000-07:00

Have you been having a hard time deciding how to stay in shape before, during and after your pregnancy? Pilates, together with cardiovascular exercise is an ideal way to reach your goals. The body goes through incredible, exciting and unfamiliar changes with pregnancy. While you may feel out of control with the physical and emotional changes during or after pregnancy, Pilates is a safe and effective approach to fitness during this very important time of your life. The dramatic influence of water weight, baby weight, maternal fat stores and increased blood volume can make any pregnant woman feel bloated, irritable, tired, depressed and just not like yourself. As the baby demands attention from all the systems in the body, it is easy to feel as if your body is not your own.

The key to a successful pregnancy and postpartum recovery is balance--mental and physical. While it may seem counter-intuitive, it is important to maintain some measure of core strength to support your growing belly. One of the most common complaints during pregnancy is back pain. By creating a natural support for the belly with strong core muscles, pregnancy, delivery, and postpartum recovery can be made easier and back pain can be significantly reduced.

Many women find Pilates to be on of the most effective exercise regimes to do both during and after their pregnancy. One important benefit of Pilates for pregnancy is that Pilates is great for building core strength so that you can keep the alignment of your body in check. If your abdominals, back and pelvic floor muscles are toned and you are able to stand, sit and function in alignment (which is different for everyone), your body will support you through a more comfortable pregnancy and delivery. Pilates is also famous for helping new moms get their figures back very quickly after the baby arrives!

Premier Pilates & Yoga offers Prenatal and Postpartum Pilates private sessions as well as group classes specifically for the prenatal/postpartum client. Private sessions are tailored to meet your individual needs. Semi-Private Equipment Group sessions work as a circuit, thus utilizing all of the Classical Pilates equipment, including the Reformer, Cadillac, High, Low and Arm Chairs, Barrels, Spine Corrector, Foot Corrector, and Mat.

More Benefits of doing Prenatal and Postpartum Pilates

Strengthens the muscles of the abdominals, pelvic floor and lower back

Improves posture and Biomechanics

Increases muscular strength and flexibility and alignment to relieve pregnancy discomforts

Helps to relieve low back and wrist pain

Increases circulation throughout the body

Improves breathing

Increased Balance

Safe abdominal strengthening to decrease the diastasis recti

Helps to strengthen other muscles in preparation for infant care (arms, back legs)

Promotes increased body-awareness through proprioceptive activities

A Postpartum Pilates program will maintain and/or regain your strength, flexibility and figure within a short period after birth

Allows you to meet other pregnant women and new mothers

A Postpartum Pilates program will help you regain physical, mental and emotional strength during the early months of motherhood

Our Prenatal/Postpartum Pilates sessions will leave you uplifted, encouraged and invigorated. Your baby is welcome to attend all Post-partum Pilates group classes. We recommend that babies are at least 6 months and up to 12 months only to take the classes. Be sure to stay well hydrated, especially if you are breast feeding. We encourage you to bring your own bottle of water to class.

A STAR IS GONE: TRIBUTE TO JOSEPH PILATES' PROTEGEE, KATHY GRANT

2010-07-11T04:12:00.000-07:00

May 27, 2010 was a sunny, hot day in New York City. Summer had finally arrived and I for one was extremely happy, as this is my favorite time of the year. The day started out as an uneventful one-- I began my usual pilates and yoga teaching schedule. However, the day did not end as uneventful as it started. May 27, 2010 was the day my dear teacher and mentor of 13 and a half years died.

I met Kathy Grant, one of Joseph Pilates' protegees, in 1997. I had already been studying with Romana Kryzanowska, another Pilates protegee, for three years. I had heard about Kathy from the many dancers I came in contact with at Romana's and was curious about her, but I was also happily embracing the authentic pilates method and figured I would meet her sooner or later. Then I got a lower back muscle strain from lifting a piece of furniture at work, and the PT I was sent to knew Kathy and recommended that I study with her. The rest is history.

Kathy was a force to be reckoned with. She was quite stern, but at the same time very compassionate, and was one of only two people ever to be certified to teach Pilates by Joseph Pilates himself. She always maintained that "Mr. Pilates" as she used to say, was 'way ahead of his time' and was a 'genius'. She believed he was the first physical therapist of his time. She was able to tap into parts of the body no other teacher could because of her perceptiveness, meticulous attention to details, eagle eye precision, and the ability to see not only what each student needed at any given time, but each student's innate ability way past what the student him/herself was able to see and/or do. The sign of a great teacher is the ability to hold the seat of the teacher, and at the same time allow the student to grow, embody, embrace and support the work on all three planes: body, mind and spirit. My Teacher and Mentor, Kathy Grant was all that and so much more. I can speak for all of her students when I say that under Kathy's guidance, we all grew in more ways than one: physically, mentally, emotionally, spiritually and also gained tremendous knowledge and wisdom of the Pilates Method in the process because of who she was and what she so generously and willingly shared with all of us as her own teacher Joseph Pilates did with her. She was truly one of a kind.

I have been extremely lucky to have met and worked with this extraordinary woman every week for so many years. Although she is no longer physically with us, she will remain in our hearts forever. I miss her terribly, but Kathy will always be with us as we, her students continue to share her work and Joseph Pilates' legacy with our own students.

10 SIGNS OF OVERTRAINING

2010-06-27T03:57:00.000-07:00

Training for an event, race or specific goal requires consistency, discipline and can be extremely rewarding. The harder you work, the more results you get. However, sometimes enthusiastically training too hard, too intensely and without adequate rest backfires. This is called Overtraining Syndrome. It occurs whenever you train beyond your body’s ability to recover and may lead you down the path of fatigue and decreased performance. If you notice any of the following, it may be time to take a few days off from your training:

1. Underperformance. This is usually one of the first signs of overtraining. If your normal squat weight of 150 pounds begin to feel like 350 pounds, it may be time to back off from training.

2. Pain in Muscles and Joints. You have the proper shoes for training, and are diligent about form, but all of a sudden you’re experiencing unusual pain in several muscles and joints for more than three days. If you notice that your muscles are achy and tired, allow them to recover by taking a break.

3. Difficulty Sleeping. Overtraining causes your brain to be overactive, which results in your being awake all night even though you may be physically tired.

4. Lowered Immune System. Overtraining makes you susceptible to colds and other illnesses. Additionally injuries may occur during training during this period because of a depressed Immune System.

5. Slow Recovery. If you find yourself more sore than usual after working out, take extra time off. Also, if you’re taking too long to recover between sets, take an extra day off.

6. Too Much Effort. If you feel as if you need more effort to do the same amount of work, lighten the load and make the workout shorter.

7. No Enthusiasm. You normally look forward to working out, but lately it feels more like a chore or a job. It’s time to take a step back, breathe and evaluate—working out should be fun, not dull and boring!

8. Heart Pounding. If your heart feels like its pounding when you get out of bed, it may be a sign of overtraining.

9. Increase in Resting Heart Rate. My running coach once said that if his resting heart rate was more than five beats above or below normal, he would not exercise that day. If you notice your resting heart rate is too high and this continues over time, you may be overtraining. Track yours by having your heart rate monitor by your bed, so you can check it the minute you wake up.

10. Heavy Legs. If your legs feel like they’ve turned into concrete, it’s time to rest.

People experience overtraining differently because every body is different. If you experience many of the signs listed above, it may be a good idea to go to you doctor to find out for sure. Drinking lots of water, reducing your exercise regimen and adequate rest will go a long way to ensuring your recovery from this ‘pain in the butt’ (pun intended)

Pilates for Cyclists 6-week workshop; Yoga for Athletes 6-week workshop

2010-04-12T09:38:00.000-07:00

Are you training for an event and need to increase your speed, become more flexible, increase core strength, reduce muscle pain and stiffness, realign, tone and balance your entire body?

Supercharge your Ride. Be more efficient on your Bike. Run longer and easier. Prevent injuries. Attend one of our two 6-week workshops specifically for Runners and Cyclists. Led by 2nd Generation Pilates Instructor and Certified Yoga Instructor/Yoga Therapist Adriene Ingalls, who is herself a NYC Marathoner and Competitive Cyclist you will be able to race more efficiently this season. Sign up now!

What: Yoga for Athletes 6-week Workshop
Pilates & Cyclists 6-week Workshop

Where: Premier Pilates & Yoga
200 North Avenue; Suite 6
New Rochelle, NY 10801
914-235-1250
www.premierpilatesny.com

When: Pilates for Cyclists: Thusdays 6:15 - 7:15pm
Yoga for Athletes: Tuesdays 8:30-9:30pm

Dates: Classes start April 27, 2010 and end June 1, 2010

Cost: $150

Register: 914-235-1250 or e-mail info@premierpilatesny.com

2010-02-01T17:51:00.001-08:00

Couples Partner Yoga & Thai Yoga Workshop with Adriene Ingalls

Begin your special day with this fun and energizing workshop by exploring Partner Yoga and Thai Yoga Massage with someone special. Postures are done together working with balance, support, trust, alignment, strength and flexibility. In this special workshop for lovers, friends and yoga buddies, you will move playfully through partner asana, connect energetically through the breath and deepen your practice with meditation. We will also trust & support each other with gentle inversions & relax one another with luscious stress-relieving techniques from Thai Yoga Bodywork. Easily open your practice by relying on the support of your partner as we cultivate trust, strength and flexibility while working as a team. No experience necessary to attend—All Levels Welcome! Pre-registration required.

Sunday, February 14th, 2010
Time: 11:30 am – 1:30pm; Price: $70/couple
Pre-registration is required. To Register: Call 914-235-1250

Valentine's Day Pilates Class

2010-02-01T17:47:00.000-08:00

Pilates for Two with Adriene Ingalls

Bring a friend, partner, buddy or lover to this special Pilates Circuit Class on Valentine's Day. In this classical pilates class, we will also incorporate partner pilates exercises and have fun building strength and flexbility, relieving stress and focusing on the six pilates principles. Deepen your practice with fun pilates toys like the magic circle, theraband and balls. No Experience necessary to attend—all levels welcome. Pre-registration required.

Day: Sunday, February 14th, 2010
Time: 9:30 am – 10:30pm; Price: $60/couple
Pre-registration is required. To Register: Call 914-235-1250

New Years Resolutions

2010-01-15T09:34:00.000-08:00

It is now the middle of January, and my New Year's Resolutions have not even begun. This year was the year of doing more cardio; This year I was going to compete in a Fitness Competition; This year was the year to do all manner of things. What happened? Life happened. Thanksgiving, Christmas and New Year's Eve all blurred into one as I continued to run two studios, go to school, prepare to teach several workshops and practice for upcoming piano recitals. Who has the time to go to the health club and run on a treadmill for hours on end? I'm lucky I can actually get in one pilates and one yoga session every day as it is!

But seriously, does this sound familiar--having the hopes and aspirations but not the time? Well, there is a solution, I've found, after all. I buckled down and wrote out my entire schedule for next week, as I always do every week on Friday mornings, but this time, I scheduled in my health club sessions as part of my appointments for the entire week. I'm always there for clients, why not schedule myself as a client and be present for that as well? So far it has worked. I actually got on the treadmill at 7am this morning for my cardio session--it's been a while since I saw that treadmill! I got so excited about it that I wrote out my cardio schedule for the next month and a half to make sure I did not miss a session or schedule anyone or anything at those times. Now why did I not think of this before? Too busy running around I guess.

The moral of this story? Stop procrastinating and just like the Nike commercial says: "Just Do It." This way I can have my cake and eat it too--work and play combined. Stay tuned: I'll keep you all posted as to the results of this new endeavor.

Until then, Just Do It -- one day at a time.

Namaste.

Congratulations to Graduates of the 28-Day Challenge

2009-08-21T12:25:00.000-07:00

It is now the end of August, and to date 19 people have participated in our "Lose 10 Pounds in 28 Days" Challenge, which began in early May. Not only have several people in the studio been successful in losing 10 pounds in 28 days, but they have continued throughout the summer and each person has lost an average of 35-40 pounds in three months! Yes, my friends, pilates and yoga do work--they are both great tools to lose weight. The race is now on, because the person losing the most percentage of body weight by the end of September, 2009 gets the grand prize of 10 private sessions of their choosing at Premier Pilates and Yoga. Come in and sign up for our 28-Day Challenge today! Sign up with a friend and save even more!

To get more information, log onto premierpilatesny.com and take a look at the "What's New" page for more information about the "Lose 10 Pounds in 28 Days" challenge or call the studio to sign up. The challenge ends at the end of September! To call: 914-235-1250

HAPPY FEET WITH PILATES

2009-06-28T05:14:00.000-07:00

As an experienced Pilates Instructor I have never seen a human being with perfect feet. Yes, there are aesthetically beautiful feet out there, but upon closer examination something always comes to the forefront in Pilates. As a result of walking around barefoot many years ago, people had more functional, flexible and happier feet. In today’s western world, the fashionable thing for women to do is to dress up in high heels. The higher the heel, the sexier the look, of course. While attending the opera a couple of months ago, I noticed a woman in heels so high that she could not walk in them. She very carefully and slowly made her way around walking on the very tips of her toes. It was comical, to say the least.

Your feet are your foundation upon which you stand. They are a feat of engineering that is quite astounding. A quarter of the bones of the body are in the feet—26 in fact, out of the entire 208 bones in the body. To carry the weight of the body, the arch of the foot must be stabilized by strong muscles. These muscles are located in the lower leg and their force travels to the arches along tendons. A hinge joint, the anke acts as a pulley for these tendons reaching from the leg to the foot. In a well balanced foot the Peroneals will be have good tone and flexibility, the foot step will be springy and the foot will transmit movement relatively weightlessly. In addition the arches, which are formed by the peroneals as a child begins to walk, will be sufficiently lifted to do the work required of them. The feet are the foundation of the skeletal system and therefore it is important that they are in balance. If not, compensation occurs in the structures above causing misalignment and eventually pain and suffering.

As we continue to wear shoes all the time, more problems will arise. Muscles of the feet atrophy (weaken) as a result of not being barefoot and therefore lose their ability to do the work required. The arches also collapse as a result, causing a condition known as flat feet. Additionally, the stability, inherent strength, flexibility and resilience of all the structures of the foot are compromised, resulting in stiffness in the ankle joint which translates into a myriad of problems including shin splints, not being able to properly lift the toes and plantar fascities to name a few.
Many exercises in Pilates are excellent for working the muscles of the feet. It could be argued that because Pilates is a whole body exercise system, that practically every exercise in pilates can be an opportunity to work the feet in one way or another. We are going to adress the foot corrector and footwork on the reformer which will go a long way towards happy feet.

The foot corrector is an excellent piece of equipment that addresses many foot problems, including bunions, plantar fascitis, flat feet, hammer toes etc. In addition, the senior population is in grave need of this piece of equipment. Depending on the manufacturer, the springs can be quite heavy or lighter. I use both the Gratz and Peak Foot Correctors in my studio. The Gratz’ springs are a bit heavier, and may be too much for some senior clients, and so getting a lighter sprung Peak Foot Corrector may be a good choice for them initially. For a client with foot issues, I often start the pilates session with the Foot Corrector to teach correct alignment of the foot, ankle and lower leg and allow them to feel the benefits of proprioception on the equipment. After working on one foot, I ask the client to stand on the floor and feel the difference between that leg and the other. They often describe feelings of being more grounded, or connected to the earth on the leg just worked. Others describe and lightness or a relaxed feeling all the way up the chain to the hip and lower back. The client can now really ‘feel’ the floor underneath them and so the transfer of energy from the foot up through the core to the upper body is no longer blocked by tightness and stiffness of the supporting structures of the foot and lower leg.

The second exercise that is excellent for working the feet in Pilates is footwork. The classical Pilates footwork is comprised of four exercises that work all the muscles of the foot and lower leg: Toes, arches, heels, and tendon stretch which works the calves and gives an opportunity to work on ankle mobility. Footwork can be done on the pilates reformer, wunda chair or, for advanced students the mat. The jumpboard can also be used for footwork. An experienced pilates instructor can look at a beginning client on the reformer doing footwork and immediately see what is happening (or not happening) in the body, because the feet are a mirror of what’s going on elsewhere in the body.

Though this article is primarily about the feet, it is important to recognize that in the Pilates System, every exercise is a whole body exercise and, as a result every exercise begins with the engagement of the powerhouse. Therefore, while footwork on the reformer has the feet pressing out and in, the movement quality is tremendously enhanced by initiating from the breath and moving from the core, or inside out to actually do the work. The second benefit of moving in this way, is that the movement of the carriage (reformer) has a better quality—smooth, like butter. Our feet carry us everywhere in life, and oftentimes we don’t really take care of or acknowledge them. Embark on a lifetime Pilates journey of healthy, relaxed, happy feet.

Yoga For Pregnancy

2009-05-11T08:30:00.000-07:00

You just found out you’re pregnant. Great! Now What? You’ve never exercised a day in your life and eat junk food all day long, but you’re committed to making this the healthiest pregnancy ever. “I can do something for nine months” you think. Maybe. Maybe not. Or, perhaps you’ve been the epitome of exercise--Ms. Fitness, in fact up until now, but you’re way too tired to bother lifting weights, running, spinning and doing every exercise regimen under the sun to make sure that the ‘extra five pounds’ on your five foot ten 124 pound body do not creep back in the next nine months (this actually happened). Or, maybe you’re the consummate yogi, “Yes, I’ve been doing Bikram Yoga six days a week for the last five years. I’m certainly not going to stop now because of this. I must do my Bikram Yoga!”

Having taught Prenatal/Postpartum Yoga to women of all ages over the last ten years, the one thing I’ve noticed is the adaptability of the Human Spirit. Yes, pregnancy is a mix of joy and pain. However, one thing is always certain and made clear from the very beginning. You are no longer in complete control of everything. Control freak? Who are you kidding? The baby is the new boss of everything for the better part of a year (nine months plus). Get used to it, or else. Isn’t life grand?

The general recommendation for pregnancy is that women may continue to do whatever exercise they have been doing previously throughout the pregnancy unless the pre-pregnancy exercise compromises the pregnancy. Bikram Yoga for example is practiced in a heated room of at least 104 degrees. In addition to the fact that (1) pregnancy already causes decreased oxygen supply for exercise, and (2) Pregnancy alters the core body temperature of a woman, practicing yoga in a heated room of 104 degrees would not be good at all. It is thought that an excessive maternal core temperature, especially in the first trimester could impair fetal development. However, there are several Yoga for Pregnancy Classes that are offered in your city that would be appropriate in lieu of Bikram yoga.

Now let’s talk about the cool stuff regarding yoga for pregnancy. One of the benefits of doing a prenatal yoga program is that you practice in a safe, supportive environment. A prenatal yoga program combines yoga, breathwork, pranayama, alignment, sound vibration, basic meditation as well as techniques for all three stages of labor, including learning how to push, to help women feel centered and strong during labor and delivery. A prenatal yoga class, unlike a regular yoga class, uniquely includes both the mother and the baby and helps women to improve their strength and flexility before and after childbirth. Be sure to check that your prenatal yoga instructor is certified and has experience teaching prenatal/postpartum yoga.

Some Benefits Of Doing Yoga While Pregnant

If I had a dime for every expectant mother who asked if working their abdominals would hurt the baby, I would be a millionare by now. While traditional situps are not appropriate for pregnant women, there are safe ways of strengthening the abodominals during pregnancy. Prenatal Yoga will help to strengthen both your abdominal muscles and the muscles of the pelvic floor to aid in your baby’s delivery and restore your own body after delivery. Prenatal Yoga also teaches women how to use yoga for labor and delivery.

Other Benefits of Yoga for Pregnancy

Improves muscular strength, flexibility, alignment and circulation

Aids in Digestion
Improves Concentration and relaxation during labor

Improved Energy levels

Alleviates many discomforts of pregnancy such as nausea, fatigue, constipation, varicose veins, swelling, pack pain, wrist pain and sciatica

Prenatal Yoga increases energy levels and combats depression by using your yoga practice to develop a strong sense of self.

Finally, pregnant women want to be around other pregnant women while pregnant. Taking a prenatal yoga class allows you to meet other pregnant women and build a strong sense of community. Now that you know a few of the great benefits of doing yoga while pregnant, aren’t you excited? Call your local yoga studio today and join the hundreds of satisfied women who have done this before you.

For more information on Prenatal and Postpartum/Mommy and Baby Classes, check out our website at http://www.premierpilatesny.com

LOSE 10 POUNDS IN A MONTH: The 28 Day Challenge

2009-05-11T06:12:00.000-07:00

GET IN SHAPE FOR SUMMER: CHANGE YOUR BODY. CHANGE YOUR LIFE.

Premier Pilates & Yoga is offering the ultimate opportunity to gain insight into who you are and what it is all really worth to you. Through intensive training, classes, diet and nutrition, you will have both guidance and support to redefine your approach to exercise, eating and weight loss. During this 4-week program, you will have 2 weekly private workout sessions with Master Personal Trainer, Master Pilates Instructor and Certified Yoga Instructor/Yoga Therapist Adriene Ingalls and access to ALL of the classes the studio has to offer-- everyday -- 7 days a week. When you are not at the studio, you will take responsibility to make the right choices and do the work. Adriene and her instructors will teach, train and inspire you, and offer you the motivation to lose weight for good through Yoga, Cardiovascular Exercise, Pilates, Resistance Training and many other tools you will need to not just change your body but change your life.

Not only will you learn to make better choices and break your food addictions, you will sweat and work out in your sessions like you never have before with boot camp style privates. You will learn how to live healthily, lose weight, get strong, shift your energy and create new empowered goals for yourself, ultimately changing the way you relate to the world around you. This is an experience that will be like no other. Trust yourself, what do you have to lose?

WHAT THE PROGRAM ENTAILS:

2 weekly scheduled privates/duets with Adriene
Unlimited Classes, every day, 7 days a week
Food Consultation- either by phone or at the market
Weekly weigh-ins
2 Measurements as well as before and after photos
Ongoing Email support

REQUIREMENTS:

Doctor's Sign Off
Liability Waiver
3 Day Diet/Food Journal to be handed in prior to Start Date

ARE YOU READY FOR THE CHALLENGE?