Session 18

I recently received the unfortunate news that I was being laid off from my job. This can be a lot to process, but I feel that Pilates will help me through this time for a few reasons. One…I am moving my private sessions with Kelly to the morning or early afternoon. The good thing about this is it will help me maintain my schedule. I know if I didn’t have anything planned for the day my daughter and I would likely lounge around in our pj’s most of the day, which would inevitably undo what I have worked so hard to accomplish. Two…Because the practice of Pilates requires so much focus, for at least three hours a week I know I won’t be dwelling on what happened, what am I going to do about a new job etc. It will give me three hours a week of me time. Three…since I began this journey I have increased self confidence. That has given me the perspective to not take this whole thing so personally and know deep down that there is a better opportunity out there for me. Four…since Pilates has improved my posture I will “walk taller when I attend interviews.”

Session 17

Another exercise that I do during each session is the Roll-up. The Roll-up works the powerhouse and stretches the hamstrings. The exercise should be rhythmic and the motion should be fluid. I start by lying on my back with my legs extended, feet flexed and arms overhead, as I inhale I raise my arms toward the ceiling all while keeping my core pulled in and up. As I exhale, raise my arms in front of me and slowly roll up. The movement should come from the powerhouse and the legs and feet should remain anchored to the mat as you roll up and reach for your toes. Then use your core again to roll back and each vertebra should touch the mat. I typically repeat this a few times and it is also used to transition between different exercises. The spine should be articulated onto the mat as I roll up and down. This is another one of those principals that is repeated throughout so many of the Pilates exercises. I think it is one of the reasons I have seen so much improvement in my back and posture overall.

Session 16

As my sessions progress, Kelly continues to introduce new exercises. As I mentioned before, this variety makes each session feel new. However, there are a few exercises that I do every time I practice Pilates. Today I am going to talk about The Hundred. The Hundred is a breathing exercise. It is meant to begin circulating your blood to warm up the body for the exercises to follow. This is almost always one of the first exercises I do at each session.

To do this exercise I lie on my back with my knees bent to my chest. As I prepare for the exercise I deeply inhale, and as I exhale I focus on my belly sinking deeper into the mat. The goal is to keep my head lifted, while supporting the Powerhouse, and no strain should be felt in the neck. I stretch my arms out beside me, as if I am trying to touch the opposite wall with my fingertips and I begin pumping my arms. This is all done while inhaling for five counts and exhaling for five counts until I have done ten sets.

When I first starting practicing I did a few modifications to this exercise. I was not able to keep my head lifted the entire time, so I would rest it. Now I am able to keep it lifted the entire time. I also originally kept my legs in table top position, now I am able to extend them to a forty-five degree angle. I have done this exercise during both mat work and on the Reforming holding the straps down to my side as I pump my arms.

Session 15

Pilates vs. Yoga, what’s the difference?…Since I have started practicing Pilates I have been asked this question quite a bit. Not knowing how to explain the difference myself, I turned to the owner of Body Mind Balance, Julie, for an explanation.

“Pilates is about stability and strength through body organization from the powerhouse (or core area). Equipment is used to challenge and support that connection. Yoga is about stretch primarily using your own body weight for strength. Depending on who you work with alignment
may or may not be emphasized, and there is a huge variety of challenge
to yoga. A lot of positions in yoga are held for long periods of time,
this is not the case in Pilates as you are always moving and building
to where you are continuing each exercise into the next through
transitions.”

There is also philosophical difference between the systems Yoga is based on the Eastern idea of moving energy through your body. It is a holistic spiritual discipline with its roots in Eastern forms of meditation. The physical postures, although they condition the body, are really aimed at the mind. They symbolize the goal of living your life in the state of balance and composure.

Pilates is physical conditioning first and foremost. The exercises stretch and strengthen and are unique in their ability to encourage coordination between the muscles that stabilize the body. (Additional information provide through iVillage.com & Kathy Smith Which is better, Yoga or Pilates?)

Session 14

So I have decided that in the world of Pilates the Chair is my new nemesis. Of all of the Pilates apparatus’ it seems least intimidating, but thus far it has proven to be most challenging for me. Joseph Pilates “developed the chair to stretch and strengthen muscle groups which are no easily reached by more traditional techniques and equipment. It provides exercises that offer great balance and control of the body. It is the basis of an entire range of advanced Pilates exercises,” from the Pilates Method.

The Chair can be used for a variety of exercises. At the front of the Chair there is a pedal that is attached by springs. Most of the exercises require me to place my hands or feet on the pedal and push down while keeping my Powerhouse engaged. Some of the other exercises like the Pull Up require me to step on the pedal with both feet, places my hands on the back edge of the chair and use only my Powerhouse to raise the pedal. It sounds simple enough but it is pretty challenging.

I have also seen more advanced students doing the Ab Series of workouts while on the Chair. By doing the Ab series on the Chair it really forces you to keep your Powerhouse engaged to support your head and shoulders because you do not have the mat or the Reformer to rely on for support.

Session 13

Yet another thing I love about Pilates is that it does not get boring. I would say for my first few sessions on the various apparatuses Kelly had me go through the same routine so that I was comfortable with the exercises and the breathing, but by the fourth and fifth session she changed it up a bit. Kelly either started me on the Cadillac then moved me to the reformer or vice versa; or she added in new exercises. During part of my session this evening I used the tower. The tower is multi-functional. It can be used for mat work, or the springs and bar can be used for various leg and arm work. Today when I used the tower, Kelly attached the bar and springs so that I could do the footwork series. Until now we had only done the footwork series on the reformer. By doing the series on the tower it engages my muscles a different way and reiterates the importance of focus as I practice Pilates.

Session 12

Well today I arrived at Body Mind Balance for my Saturday morning mat class as usual. However, instead of being in the mat class, I participated in a session with Carly. Carly is currently an apprentice instructor working on her certification. As part of her training Carly has recorded 600 hours of practice and/or instruction and is now in the testing phase. The test includes a written section, oral section and also an instruction section in which Carly had to instruct someone at a beginner level and at an intermediate level at the same time. From my observation the training and testing for Pilates certification is quite comprehensive and it just goes to show the passion and dedication the instructors at Body Mind Balance have for the practice of Pilates.

For today’s session I was the beginner student and Kelly, my instructor, was the intermediate student. While Kelly and I moved through the exercise at our own pace, I did enjoy participating in the session with her as a student as well.

There is one thing I noticed about myself today. I am learning the names of the exercises and do not always have to be reminded of how to position my body. For example when I am queued for the exercise, Elephant, I know I need to be on the reformer with my heals placed in front of the shoulder pads and hands on the bar. Because of this I feel like I am transition better between exercises.

Session 11

When I came home from Pilates this evening I was met by my very energetic daughter, Natalie who wanted to tell me all about her day. She was so excited and talking very fast, I could barely understand what she was telling me. Then suddenly she got very quiet and serious and looked right at me and said, “Mom how was Pilates?” It was the sweetest thing ever. I answered, “Natalie it was great. Thank you for asking.” I share this story because Natalie is the biggest reason I wanted to start practicing Pilates. Before I was practicing Pilates I was constantly feeling run down and out of energy. As mentioned previously I have already noticed an increase in my energy levels. Also, I want to be a good example for her to lead a healthy lifestyle. She has learned that Pilates is now a part of my Saturday morning routine. The last few Saturdays she has even asked if she can come to Pilates with me. She is a little young now, but I would love it if in 10 years we spend our Saturday morning practicing Pilates together.

Session 10

Wow, I can’t believe that today was my 10^th session already. What surprises me even more is how I have progressed with each session. Today Kelly decided to challenge me and we began doing more intermediate exercises. Before we started I thought to myself, “I don’t know if I ready for this, but I will give it a try.” I surprised myself. The exercises were more challenging, but I was able to complete all of them. Kelly even had me doing some of the Teaser prep exercises with modifications.

Well Joseph Pilates said, “After ten sessions you will feel better…” And I have to agree with that statement. Here are some ways I am feeling better:

-Before I started Pilates I was considering going to a chiropractor, because my back was constantly aching. Now I have very little back pain. My posture has improved and I feel like I am “walking taller.”

-I don’t feel nearly as stiff and sore when I get out of bed first thing in the morning.

-My knees don’t hurt as much when I go up and down the stairs.

-I have more energy overall.

Session 9

Today was another Saturday morning mat class. I am finding that when I start my morning with a mat class, I have more energy throughout the day. Carly taught my class today and she was great. She challenged and encouraged me to work harder than I have ever done before.

Each mat class I have taken at Body Mind Balance has been unique. While each class consists of many of the same exercises each instructor makes it their own. Sometimes the instructor will use props. For one session we used The Magic Circle. “This apparatus helps to gain balance, strengthen the muscles in the arms and chest, strengthen and reshape the leg muscles and pelvis, and increase control of the Powerhouse.” (from The Pilates Method). For another session I used weights. In Pilates the weights help tone loose muscles and develop weak area of the body. We used 2 lb. weights in the class, it does not seem like much weight, but by the end of the class they feel like they weigh much, much more. Even though I did a lot of the same exercises as my private session, using the props helps engage my muscles in a whole new way.

Session 8

I am currently reading two books about Pilates: The Pilates Method of Body Conditioning by Sean P. Gallagher & Romana Kryzanowska and The Pilates Body by Brook Siler. They have been very helpful. Both of them break down the exercises step-by-step which is nice. On days when I do not have sessions at Body Mind Balance, I will practice one or two of the exercises and it just helps reinforce what I have already learned. It also occurred to me as I was reading the books that a lot of people probably do not what Pilates' philosophy was or that fact that Joseph Pilates was a real person.

Both books give a brief biography of Joseph Pilates. Here is an abridged version from The Pilates Method.

“Joseph Pilates was born in German in 1880. He was a sickly child and dedicated his entire life to becoming physically stronger. Pilates studied and became proficient at body building, diving, skiing, and gymnastics.

In 1912 moved to England and was a boxer, circus performer, and self-defense trainer of English detectives. After World War I broke out he was interned on the Isle of Man where he became a nurse in the camp and trained other internees in physical fitness. He was widely credited when none of the inmates succumbed to an influenza epidemic that killed thousands in England.

After the war, Pilates continued his fitness programs in Hamburg. In 1926, disenchanted with working with the German Army, Pilates emigrated to the United States. On the ship to America, Pilates met his future wife Clara. They founded a studio in New York City which is in operation to this day. (the above image is Joseph and Clara Pilates)

Pilates and his method, which he called “Contrology,” soon established a following in the dance community. Later on, athletes and other performing artists studied under his Method.

Pilates practiced what he preached and lived a long, healthy life. He died in 1967 at the age of 87. “

Also according to The Pilates Method, Joseph Pilates philosophy is as follows:

“Was the product of lifelong observation of the human body and its natural functioning. He called this system ‘Contrology,’ which he defined as ‘the science and art of coordinated body-mind-spirit development through natural movements under strict control of the will.

The method combines the best of Western and Eastern traditions, blending the mind and body and viewing them as a unity working in complete harmony with one another. The Eastern approach is a path to calmness, being centered and whole, with an emphasis on stretching and limberness. The western approach emphasizes motion, muscle tone and strength. Pilates emphasized these two approaches in his Method.”

Session 7

Tonight’s session was great; Kelly took me through our usual routine, which I feel more comfortable with, and she added some new exercises. It felt good to change up the session a bit and learn some new exercises. I did some work on the wall springs and these exercises are great for opening the chest, working the arms, shoulders, back, and even the quads.

In my last couple of sessions I have seen some progress in my workout. Many Pilates exercises begin with engaging the core, lifting the shoulders and bringing the chin to the chest. The intent is for the shoulders to remain lifted throughout the repetitions. In my early sessions I would end up feeling strain in my neck and have to lower my head. During my last couple of sessions I was able to keep my head lifted as I worked through the following exercises: The Hundred, Single Leg Stretch, Double Leg Stretch, and Straight Single Leg Stretch. It feels great to be able to accomplish this.