Spring brings Change....

Change. Change is the only thing that succeeds. Some fear it. Some don't want to think about it. Some go with its inevitability and creatively make it work for them. That's us - and that's what Pilates is all about -- changing bodies and minds. And breathing deeply as we change......

Seasons come and go and with them, changes in the colors, feelings, and activities that belong to a particular season. For me, this season also comes with a renewed appreciation for the gifts I've been given -- including the opportunity to share my love of Pilates with a wonderful "family" of clients, and of caring, loyal teachers and apprentices. You are all so important to me!

I'm excited about the changes we're making in both our Spring schedule and the ease with which you will be able to diversify your Pilates training with our new program packages and memberships. I hope you will agree.

Thank you for choosing us to be your partner as you endeavor to change....... and reach your health and fitness goals. As we teach you, we learn from you -- and we all change for the better together.

"Action and reaction, ebb and flow, trial and error, change - this is the rhythm of living. Out of our over-confidence, fear; out of our fear, clearer vision, fresh hope. And out of hope, progress." ~ Bruce Barton

Sincerely,

Joy George-Bryden
Joe's Place-True Pilates

Tips for Fitness with a Busy Schedule

It's all about prioritizing when you work a hectic schedule - especially this time of year!! Most days are packed, but it's important to get in a good sweat, at least most days. Rely on the following tips and you will stay fit and sane.

Sweat in the Morning

Productivity increases big time if you work out first thing in the morning. Most people are more likely to do it before the rush begins, plus you don't have to think about it for the rest of the day. Put your gear out the night before. When your alarm goes off in the morning, start your workout within the first half hour of your day.

Schedule Workouts into your Calendar. Set Reminders. Have Integrity.

Schedule a workout class at the same time each week. Tell your co-workers in the morning so they are fully aware of your plans. Chances are they will hold you accountable even if your day gets crazy.

Seek out your Workouts before Traveling

Before you travel for work or pleasure, check out where the cool studios or running spots are and choose hotels with gyms whenever possible.

Get some New Gear

New workout clothes can make your day. It's the perfect reward when you've been working out hard. Isn't waking up early easier when you get to break in a new pair of pants or shoes?

Plan a Meeting/Workout Mash-Up

If you don't need your computer, it can be fun to meet while going for a run or a walk. The endorphin rush makes for great brainstorming and bonding.

Work out at Work

If you aren't fortunate enough to work at a company that offers fitness classes, why not propose it? If it isn't feasible, start a run club before or after work 1-2 days a week.

Make Work out Plans with a Co-Worker or Friend

You'll be less likely to back out if you make plans with someone ahead of time. Create your weekly schedule in advance and share it with friends and co-workers to see if they would like to join. You could even post it on Facebook or tweet to see who is interested in going.

Commit to a Challenge

If you pay the money to do a 30 day challenge, you'll be more likely to actually go. Plus, a little friendly competition always helps.

Diversify

When you change up your workouts, it feels less like work. Attend complimentary classes in the area, try new studios, go for runs, hikes, swims - you name it. Always be on the lookout for fun, new classes, running routes and DVDs.

Get New Tunes

When you feel unmotivated, add some new music to the mix. It keeps things fun, fresh and interesting.

Pick up a Fitness Magazine

Getting new workout ideas and healthy tips motivates you to work out. Pilates Style Magazine, Women's Health, Fitness, SELF and Shape are all great options.

Get into a Routine

It's all about establishing good habits. Whatever activities you choose, commit and make them a routine. When you get into the habit you are less likely to back out. Your body craves it.

Final note? Don't let a lack of time become an obstacle in taking care of yourself. If your goal is to workout more, make it a priority. You'll feel better, get more done and be happier!!

We'd love to hear your feedback!! Feel free to email us a JoesPlaceTruePilates@gmail.com, or visit our website at www.JoesPlaceTruePilates.com for more information.

Top 5 Pilates Myths

The increasing popularity of Pilates is a wonderful thing, but like the game, Telephone, where the meaning of a phrase gets distorted as it is passed along, as word spreads about Pilates, so have some ideas about it that aren't serving anybody. Here a few of the myths about Pilates that can send Pilates folks into mild hysteria, if not full on conniptions.

Myth 1: Pilates is a Derivative of Yoga

Ah, this one is causing a gnashing of teeth for both Pilates and yoga practitioners, especially teachers who have students come in thinking that yoga and Pilates are interchangeable. Pilates is not a derivative of yoga, although Joseph Pilates did study yoga, along with many other fitness and body/mind disciplines. While Pilates and yoga are very complementary practices, they are also very different.

Myth 2: Pilates is Just a Quick Fix for Flabby Abs

Well, the truth in this one is that Pilates is a fix for flabby abs. Pilates is well known for flattening tummys. The reason that Pilates does focus on working from the core, especially the deeper abdominal muscles, is that toning the abdominal and pelvic floor muscles provides stability and freedom of motion throughout the body. This is one of the reasons that Pilates has been so successful for people who have back pain.

However, Pilates does not stop at abdominal work at all. Structural integration, and learning to create a flexible, strong body that can move freely and efficiently are important goals of Pilates fitness. To this end, Pilates works all body parts in a very balanced way, not just the abs.

The Pilates method is also a practice of mind/body fitness. Developing a body that works as a harmonious whole requires much more than a calisthenic or spot reduction approach to fitness. The Pilates principles ~ control, centering, breath, flow and precision all support an integrative mind/body experience through Pilates exercise.

Myth 3: Pilates is Easy & for Wimps

Hold it while I count to 10, do my breathing exercises and visualize peace! I've been hearing this easy Pilates rumor around lately and it just about sends me into orbit.

I think the idea that Pilates is easy comes from a few places. First, Pilates is very adaptable. It can be easy, or very hard, depending on the needs of the individual. The ability to modify exercises for different populations is actually one of the greatest strengths of Pilates. Second, the soaring popularity of Pilates has meant that there are many beginner Pilates classes in practically every gym and studio around the country. This is a good thing, but it also means that people are not necessarily exposed to the intermediate and advanced levels of Pilates. Third, Pilates exercises are often done slowly. There is an emphasis on awareness and control that can make an exercise look easy to a casual observer.

I can think of other reasons that Pilates might seem to be easy. It is a popular form of exercise for pregnant women, it is used in rehabilitation, and people of all ages and sizes can do Pilates. Nevertheless, I assure you that the Pilates method presents ongoing challenges for even the fittest athletes (with whom Pilates is also very popular).

Myth 4: Pilates is Mostly for Women

Pilates has never been "just for women" and its benefits are certainly not gender biased. After all, Pilates was developed by a man, Joseph Pilates, who is said to have been a rather macho man at that. Joe was a gymnast, a boxer, and a military trainer in his early years, and pictures of Pilates even into his 80's, reveal a very strong, fit physique. Men have always played an important role in maintaining the Pilates work and shaping its evolution. Teachers like Ron Fletcher, who studied directly with Joseph Pilates, and Rael Isakowitz are among the most visible today.

It is true that Pilates is very popular with women, but there is nothing about Pilates that makes it more for women than men. The adaptability of the Pilates method to different levels of fitness and body types has made Pilates an accessible and effective fitness choice for women. Also, Pilates has attracted a large number of dancers, especially women, and many of them have chosen Pilates as a next career. More women teachers has made Pilates more attractive to women students. Both of these factors may have contributed to a somewhat feminized perception of Pilates. Fortunately, now that the Pilates method is becoming so well accepted in fitness, more men are showing up in studios and training programs.

Myth 5: Anyone can Teach Pilates with a Little Book & DVD Study, or a Short Workshop

There is an unfortunate truth in this. Pilates instruction is not regulated at the moment and anyone who wants to can claim to be teaching Pilates. But that's as far as it goes. Pilates is a sophisticated method of exercise and a qualified instructor will have had a lot of education and apprentice experience.

The certification to teach Pilates mat exercises is often just a weekend course, but this should be preceded by extensive time spent as a student. Full Pilates certification is much more extensive, requiring the study of anatomy, special populations, teaching skills, and all of the Pilates equipment and mat exercises. Most Pilates instructors have good training, but since the industry is not regulated it is up to the consumer to ask questions and be a discerning student, and the responsibility of prospective instructors to be sure that they have adequate education before teaching a class.

Courtesy of About.com.

Our New Location is Open!!

We're Ready!!!

To open new doors. To take on new challenges. To expand our programs. And to continue our quest to honor Joseph Pilates work through our teaching, and our service to our clients.
We've been working tirelessly these past two weeks to get it done and do it right. And we're ready to great you in our beautiful new Dennis studio!
Our full schedule is up and running again - TRX, Pilates Sculpt and BeyondBarre classes are back. And we have some surprises in store for you in the weeks and months to come.

We're Thankful!!

To all of our clients for their show of support, loyalty and caring as we made this transition. We are overwhelmed by the heartfelt consideration you have given us.

And to the the crew that lifted, carried, hammered, sheetrocked, cut, glued, sanded, painted and set up - WOW!! You got it ready in one week!! You're amazing!!

We're Flexible!!

After all, we're Pilates teachers and students - we should be right?

So with our very flexible bodies and minds we have endured the unconscionable behavior of our landlord at Cape Cod Health & Fitness as we attempted to honorably and graciously end our eleven year tenancy - but enough is enough. We've moved out!!

Our bright, new location in Dennis will open on August 15th, and as our new space is being painted, poilished and prepared, we will be continuing our sessions and most of our classes at our Harwich location.

Unfortunately, we will not be able to hold our TRX, Pilates Sculpt and BeyondBarre classes until we make the move.

We apologize for any inconvenience and hope that those of you who can, will work out with us in our Harwich studio, and all of you will be back on board when we open up in Dennis again on the 15th.

"The doors we open and close each day decide the lives we live." - Flora Whittemore

Our new address is 860 Route 134, Unit 7, South Dennis, MA (that's just 1.5 miles from our previous location!)

In addition to continuing our Pilates and massage services, our new location will allow us to expand our Pilates mat, BeyondBarre and TRX schedule, as well as add a variety of group exercise classes, fitness services, nutritional counseling and wellness coaching!

Our Grand Opening Celebration will be combined with our Pilates for the Playhouse week!!!

Once our move is complete, we'll be having a celebration - and you're invited!! Fun, food, fitness and friends will abound, and we hope you'll join us!

We're going to have our annual Pilates for the Playhouse event join in for double the excitement!! There will be wonderful silent auction items from local merchants, raffles for Pilates and massage, complimentary classes and services and much more!!

Join us during the week of August 22 through August 26 to bid on our silent auction, purchase raffle tickets - and to see our new digs!! And all day Saturday, August 27th we will be having an open house and announcing all the winners!

Support the Cape Playhouse, visit our new studio - eat, drink and be merry!

Whew! What a week! You won't want to miss it!!

We'd love to hear your feedback!! Feel free to email us at mailto:Joe, or visit our website at http://www.joesplacetruepilates.com/ for more information.

We're Moving!!

We're Excited!!!

This has been a big year for Joe's Place-True Pilates! After growing steadily over the past 11 years in Dennis, we've added a successful Authentic Pilates Teacher Training program, brought TRX and BeyondBarre classes to our studio, been featured in a CHA Magazine article, voted Best Pilates Studio on Cape Cod and recently added a second location in Harwich!

Yup, we sure have grown!! And now... we've outgrown our current location!

Joe's Place-True Pilates is moving to a beautiful, new location in August!

Our new address will be 860 Route 134, South Dennis, MA (that's just 1.5 miles from our current location!).

In addition to continuing our current Pilates & massage services, our new location will allow us to expand our Pilates mat schedule, as well as add a variety of Group Exercise classes, fitness services, nutritional counseling and wellness coaching!!

We know that change can be tough for some people - but we don't intend to skip a beat as we make this exciting move!! We've got plans in place, and plenty of people involved to help us make this a smooth, easy change for our clients!

As our new space is being painted, polished and prepared - we will be continuing business as usual at our current location. And the down time to move our equipment will be whittled to one day. We'll be keeping everyone informed of the details as that day approaches!

Plans for our Grand Opening are in the Works!! (Date TBA!!)

Once our move is complete, we'll be having a celebration - and you're invited!! Fun, food, fitness and friends will abound, and we hope you'll enjoy us for this exciting event!! (We'll be sure to let you know when so you can save the date!)

Questions? Concerns?

Don't be misinformed! For more details and answers to any questions you may have, please feel free to contact Joy at 508-385-8882 or via email at JoesPlaceTruePilates@gmail.com.

BeyondBarre Offered at Joe's Place-True Pilates

Joe's Place-True Pilates is now certified to offer BeyondBarre classes!! What is BeyondBarre you might ask? Designed by New York Pilates in Motion owner Colleen Ketchum, a certified Power Pilates Instructor, and Michelle Duvall, a fellow Power Pilates teacher, the BeyondBarre exercise program focuses on proper form and body alignment to avoid strain and injury and produce optimum body transforming results. And because they included modifications for each exercise, the program can be done by all fitness levels. It is truly a unique, body transforming ballet barre workout that combines:

• Body Sculpting
• Fat Burning
• Muscle Lengthening
• Glide Board for Incredible Results
• Barre to Sculpt the Thighs & Lift the Seat
• Light Weights to Tone the Arms
• Ab Work to Narrow the Waist
• BeyondBarre Glide Board for Fun Cardio

BeyondBarre kicks up the typical barre exercise program several notches with its one of a kind cardio series. The result? A true body sculpting, fat burning workout unlike any other. Each 55 minute session consists of:

• Ballet Inspired Barre Leg Work to Build Long, Lean Legs
• Free Weights for Upper Body Sculpting
• A Stomach Flattening Abdominal Series
• Pattent Pending BeyondBarre Glide Board

Each exercise is thoughtfully and purposefully placed in the class exercise order to maximize the ability to burn fat, sculpt the body and build long, lean muscles. The teachers took ballet barre leg sculpting exercises and amplified them. The program is designed to strengthen the muscles by working to fatigue then stretch to lengthen and sculpt. By adding the BeyondBarre glide board cardio, along with balls, bands and funky music mixes, you slim down while having fun.

Visit our website at www.JoesPlaceTruePilates.com to view our class schedule and sign up online.

The Benefits of Fitness

You know exercise is good for you ~ but do you know how good? From lowering your risk of obesity to increasing your energy levels and boosting your mood, the merits of regular physical activity are hard to ignore. Read on as I list the top five reasons to make fitness a part of your life.

1. Improve Your Mood. Need to blow off some steam after a stressful day? A brisk 30 minute run or a workout on the TRX Suspension Trainer can help calm you down. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.
   
2. Combat Chronic Diseases. Worried about heart disease? Want to prevent osteoporosis? Physical activity might be the ticket. Regular physical activity can help you prevent (or manage) high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts "good" cholesterol while decreasing triglycerides. And there's more: regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.
   
3. Manage Your Weight. Want to drop those excess pounds? Trade your couch time for TRX time. When you engage in physical activity, you burn calories. The more intense the exercise, the more calories you burn, and the easier it is to keep your weight under control. And while dedicated workouts are great, physical activity you accumulate throughout the day (stairs vs elevator, a brisk lunchtime walk) helps you burn calories too.
4. Boost Your Energy Level. Regular physical activity can leave you breathing easier. Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
   
5. Get a Good Nights Sleep. A good nights sleep can improve your concentration, productivity and mood, and what promotes a good nights sleep? You guessed it: physical activity. Regular exercise can help you fall asleep faster and deepen your sleep. There's one caveat, however. If you exercise close to bedtime, you may be too energized to fall asleep, so try to exercise earlier in the day.
   

The benefits of fitness are yours for the taking, regardless of age, gender or physical ability, so in the words of Olivia Newton John, get physical!! There are a million different ways you can incorporate fitness into your life. Check out a local climbing wall or hiking trail. Join a local kickball or soccer league. Take your TRX to the local park or playground. The type of activity is irrelevant. All that matters is that you are moving!!!

Courtesy of trxtraining.com

lululemon Product Lingo

Confused by those special little abbreviations on lululemon hangtags? Want to learn to educate like the pros in our boutique?

Say hello to our crash course on lululemon product lingo. They use abbreviations in their product names and hangtags to tell you what kind of technology makes each garment special. Consider this your go-to education guide to knowing exactly what your excited about!

Generation of Garment (I, II, III, IV)

These little Roman numerals are how lululemon indicates a new version of a much loved item. Every season, lululemon counts on your feedback to figure out exactly what you love and what can be improved. Their quest never ends when it comes to fit and function and I, II and III mark the way.

*Fabric Name

Whenever you see a (*) followed by the fabric, it indicates that this fabric has been used to create the product. It can represent the main fabric used, or a secondary fabric only used in sections. *Tweed, *Mesh, *Rib and *Org are all examples.

Brushed (*Br or *Brushed)

Brushed promises a warm, soft layer against your skin. Specifically, the fabric's bottom layer has been agitated and brushed to create a cozy, super soft feel.

Durable Water Repellent (DWR)

Fabric has been treated with a finish that causes water to bead off of the surface to keep you dry.

Water Repellent vs. Waterproof: lululemon waterproof products have an outer shell capable of repelling water and taped seems to keep all water from penetrating. Water repellent garments do not have taped seems.

Organic (*Org or *Organic)

Certified Organic Cotton is an exciting edition to the amazing lululemon fabric line.

Pique (*Pique ~ pronounced "pee-kay")

Pique luon fabric is luon that has been woven to give a more textured look and feel. It's like wearing your favorite knit sweater or pants with the superb 4-way stretch and sweat wicking abilities you know and love.

Ruffle (*Ruffle)

A textured detail to add originality to your athletic gear!

Sparkle (*Sparkle)

Subtle silver-colored threads woven into the fabric make you shine on the outside too!!

Special Edition (*Special Edition)

A new detail, feature or pattern puts a twist on a core item.

Reversible (*RVRS)

Your outfit possibilities double, thanks to lululemon's reversible options in both pants and jackets. Their flat seem technology enables them to offer two unique looks in one.

SL, SS, LS

lululemon provides all the options. You can choose between sleeveless (SL), short sleeve (SS), or long sleeve (LS) to ensure the right garment for every workout.

Regular (*R)

This indicates lululemon's standard inseam. For ladies, the inseam is 31.5" (size 2/4 = 31"). Men can expect 33".

Tall (*T)

Those with wonderfully long legs need not worry - a tall length is made just for you!! Women's *T inseam is 35" for sizes 4 & 6, and 35.5" for sizes 8 - 12. Men's *T is 36".

And there you have it. Take your newfound knowledge and shop fearlessly!!!

Joseph Pilates Contrology Sports Illustrated Article

"Sports Illustrated arranged for me to meet with Joe Pilates in his second floor studio. I was 24 and weighed 145 pounds. He was thirty pounds heavier, several inches shorter and 56 years older. I can still recall his handshake - I sensed he could bend me like a pretzel if he cared to. Within a few minutes I was photographing Joe bending himself into one. His gymnasium attracted beautiful people: ballerinas, modern dancers and actors who would subject themselves

to his authoritarian control. Though he personally demonstrated and explained the mechanical contraptions designed to strengthen and stretch the body, the clouds of 40 years dimmed his voice. Yet, I can remember him telling stories about Germany and how he outwitted the Brown Shirts on several occasions. Before we parted he encouraged me, for everlasting youth, to practice Contrology. It took me 39 years to follow his advice." ~ I.C. Rapoport

November Workshop: The Pulley in Pilates

We invite you to join us for our upcoming monthly wellness workshop, to be held on Thursday, November 18th from 5:30 - 7:00 pm.

During this free workshop, discover how to find & fire the right muscles to enhance efficiency and movement technique in order to get the most from every single exercise! We'll discuss how Pilates uses dynamic muscular opposition, the role of antagonist musculature in stabilization within Pilates exercises, as well as anchoring and awareness of the "architecture" of the body during your Pilates exercises. You’ll learn how to maximize your workout to get more power out of your powerhouse, and get quicker results from your Pilates program!!

Pilates students, teachers and those interested in learning more about the Pilates method are welcome to attend.

Contact the studio at JoesPlaceTruePilates@gmail.com or 508-385-8882 to sign up!!

Cross Training with Pilates

Pilates teaches breathing, control, concentration, how to work around the body’s center line, precision, and alignment. Pilates work challenges a bodies strength, flexibility, balance and complete range of motion in all joints. Pilates develops both the body and the mind and is a series of specific exercises performed on both a mat and specialized equipment.

CROSS TRAINING WITH PILATES

Cross training can help improve overall fitness and performance. Cross training with Pilates will help build a balanced and aligned body to enhance other sports and reduce risk of overuse injuries. Pilates is a valuable aspect of cross training as it will train the “power house” muscles (abdominals, lower back muscles, and buttocks muscles) making you more agile whatever your sport. Increased flexibility and strength will improve posture and alignment. Pilates will teach you about your body and how to properly move with it. Both male and female athletes in varying sports are cross training with Pilates. Golfer Tiger Woods, offensive lineman Ruben Brown, basketball player Jason Kid, and female Olympian Jennie Thompson all use Pilates as part of their cross training regime.

Advantages of cross training:

• Ensures a full and balanced body work out


• Prevents certain muscle groups from remaining weak at the expense of others
  
• Reduces the risk of injury


• Adds variety to your workout and makes exercising more fun


• Gives muscles a chance to rest from repetitive athletic activities


• Helps reverse muscle imbalances within the body


• Enables learning of different skills


• Improves overall athletic performance

Pilates will:

• Build up your stamina - run faster, swim longer


• Increase strength and flexibility - jump higher, hit a ball farther


• Balance/re-balance muscles - hit a ball straighter


• Reduce the risk of injuries - have more confidence


• Improve balance and coordination - move faster


• Heighten body awareness - find strengths and weaknesses


• Improve circulation and energy levels - increase stamina
  

EQUIPMENT

If you are just starting out or looking to buy Pilates equipment for your own home gym or Pilates studio, you will need to consider what equipment to buy. With more manufacturers of Pilates equipment popping up, make sure to look at more than just the price. Joseph Pilates designed Pilates equipment with precise measurements and flow in mind to work for Pilates exercises. Ask about the history of the maker, how the equipment is backed and if parts can be replaced at no charge should anything happen in the shipping process. If you plan on working with a Pilates trainer in your home, find the right trainer first and consider what equipment they prefer to work with.

Resistance Rings - A Pilates resistance ring or magic circle is usually made from flexible metal or rubber with small pads on either side. It is normally 13 inches in diameter and designed to provide resistance during exercises and is a great tool to learn how to lengthen in the spine.

Pilates Mat - The place to start is with a good Pilates mat. A good Pilates mat is firm and padded enough to adequately support your alignment and balance. A typical size mat is between 80 inches long and 24 inches wide and comes with a foot hold.

Pilates Chairs - Three common chairs in Pilates are the Wunda Chair (shown), Electric chair, and Arm Chair. Each Pilates chair is used differently to exercise the whole body, providing both balancing and strengthening exercises while correcting for alignment. More than 75 different Pilates exercises can be done with the Wunda chair in standing, sitting, and lying positions.

Pilates Barrels - The Pilates Spine Corrector was designed to open up the chest, allow deeper breathing and correct and realign the natural curvature of the spine while performing exercises. It is also used to help students get deeper into their “power house” muscles and build strength for other exercises on Pilates Equipment and Mat. The Ladder Barrel is great for teaching alignment while stretching, also for back and core strengthening.

Reformers - The Pilates Reformer is the most popular piece of Pilates equipment. It is comprised of a single system of straps and springs designed to work a body hard and with control. Things to consider when choosing a Pilates Reformer are the type of carriage padding, length to suit your height and very importantly make sure that carriage moves fluidly. A good question to ask any Pilates equipment manufacturer is what their philosophy is behind their spring system.

Cadillac/ Tower Combinations - Slightly more advanced than the reformer, the Pilates Cadillac offers a wider and versatile range of exercises to strengthen, stretch, and challenge the body.

September Anatomy of Pilates Workshop

We invite you to join us for Septembers' monthly wellness workshop! These informative get-togethers are free and open to the community. Join us on September 30th from 5:30-7:00 pm for The Anatomy of Pilates. Take a look, listen and feel of the specific anatomy involved when practicing Pilates, and get better acquainted with the very functional role these bones, muscles and joints play in your posture, strength and youthful suppleness! You will gain a deeper understanding of how your body works and how very powerful your Pilates "Powerhouse" can be!

Coming in October: The Pulley in Pilates!

Click here for more information and to sign-up online!

TRX Suspension Training

Haven't tried our new TRX Suspension Training classes yet? Don't miss out! Check out our class schedule and make your reservation online!

A terrific complement to your Pilates practice, the TRX Suspension System will challenge your Pilates body to the core. Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It utilizes the TRX® Suspension Trainer™, a highly portable performance training tool that leverages gravity and the user's body weight to enable hundreds of exercises.

The TRX classes are part of our Open Mat Program, and are limited to 6 participants, so sign-up early to save your spot!

Click here to see a video about TRX Suspension Training.

Transitions

The first "exercise" a new client learns when working on the Reformer is how to sit from standing, and then lie down with control and in the proper position. This first lesson begins a commitment to learning "transitions," or the movements that we make between the actual exercises we learn on the Pilates mat and apparatus. These transitions blend one exercise into the next to form a seamless workout. This is one of the unique properties of a True Pilates workout - one of the most important ways that we deepen our workouts into the realm of "artful" as well as mindful movement.

In Pilates we work towards achieving precision and flow. This begins by leaning to transition between exercises on the apparatus -- changing springs efficiently and properly so as not to waste time and energy and to keep the workout moving. We want to achieve a minimum of motion between the exercises to maximize the flow and movement of the complete workout!


Purpose of Transitions
The purpose of transitioning between exercises is to keep the workout moving - to get to that important "flow." In a Pilates workout, even the space between the exercises is exercise. Transitions intensify the workout, develop the flow, and keep you focused on what you're doing. Learning and using transitions moves your Pilates practice to a new level -- to the way that Joe intended -- to a full hour of mindful movement.

Benefits of Transitions
On the apparatus, 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 becoming self-aware and 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 and be "at home" with your Pilates practice.

Another 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. That means more 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

-Changing springs on the reformer
-Getting on/off the Reformer, Long Box, Short Box and
Chairs, etc. properly
-Transitions between mat exercises
-Transitions between exercises in the Long Stretch Series,
Stomach Massage Series, etc.
-Lowering the Footbar on the reformer for an efficient
workout
-The transition from coming into the studio standing, to lying down, to standing again

So go for the flow! Work the transitions as if they are truly exercises themselves - to be understood and mastered. Your Pilates practice will be the better for it!

Pilates for the Playhouse

The week of July 12th through the 17th, Joe’s Place-True Pilates in East Dennis hosted PILATES FOR THE PLAYHOUSE! - a fundraising event at our studio benefiting the Cape Playhouse in Dennis, MA. With the help of generous contributions, we raised $1800! Last year, Joe’s Place was able to raise over $1500, providing a substantial donation for the local icon. In fact, the event was such a success; Joe’s Place decided to make sure it’s an annual event!!

PILATES FOR THE PLAYHOUSE! featured a full week of donation only Pilates classes, demonstrations on the Pilates apparatus and free trial sessions on the Pilates Reformer. In addition, the event culminated on Saturday, the 18th with a raffle for massages, Pilates classes, Pilates private sessions, lululemon athletica clothing, Arbonne Swiss Skin Products - and a pair of tickets for a night at The Playhouse! The auction also featured donated items and gift certificates for services and products from many generous, local businesses.

The Cape Playhouse is a historical icon in the Dennis Community and on Cape Cod. Celebrating more than 80 seasons, the Cape Playhouse is America's Oldest Professional Summer Theatre. Californian Raymond Moore first brought Broadway to Cape Cod in 1927 when he bought a 19th century former Unitarian Meeting House, moved it to 3 1/2 acres of pasture land fronting the Old Kings Highway (820 Route 6A) in Dennis and converted it into a theatre. The original pews, still serve as seats.

Over the years, the Cape Playhouse has attracted many big name stars from Broadway and the silver screen. Many made their professional stage debuts there, giving it the nickname "The Birthplace of the Stars." Each season of it’s over 80 years, the Playhouse has aimed to bring the best performers, favorite and familiar plays, comedies, mysteries and musicals to the audiences of Cape Cod. The ultimate goal is to guarantee quality, professional entertainment in the form of great theatre, a goal that Joe’s Place-True Pilates firmly supports.

For more information about the annual PILATES FOR THE PLAYHOUSE! fundraiser, contact Joe’s Place-True Pilates at 508-385-8882, or though the website JoesPlaceTruePilates.com. You can also connect with The Cape Playhouse at 508-385-3838 or through CapePlayhouse.com.

Let's start at the beginning...The Hundred!

The Hundred is one of Pilates most basic, yet important exercises.
The Hundred is a classic Pilates Exercise. It builds strength, stamina and coordination. Begin by lying on your back with knees bent. Lift your head and shoulders up and forward. Press your arms long at your sides, reaching out just above your hips, and extend your legs out. Scoop your abdominals in and up. You're in position, but do you really understand the exercise you're about to do?

Why is it called The Hundred? During this breathing and circulation exercise, you are going to take ten FULL breaths. While you are doing that breathing, you are lengthening, scooping, and vigorously pumping your arms --five pumps on each inhale and five on each exhale. You'll do one hundred pumps with those arms before the exercise is over! After one hundred pumps, you are warmed up and ready for your Pilates workout!

What are the benefits of The Hundred? The Hundred is the main warm-up exercise in Pilates. The Hundred is always done at the beginning of every Pilates workout -- whether it's on the mat, the reformer, or another apparatus. It is a coordination of breathing and movement, using the control of your powerhouse, that increases your circulation and prepares you for what's to come in your session. When done properly, The Hundred incorporates all of the principles of Pilates that you'll use during the rest of your session, and it exercises your whole body! You will definitely feel the work in your abdominals, but you are also extending your arms and legs and lengthening your spine at the same time.

What if I cannot lengthen my legs out straight? Many people find extending the legs straight out while doing The Hundred to be a challenge. Try working up to this point, starting with "table top" legs - keeping the legs bent at ninety degrees. Once this becomes easy, reach legs straight up to the ceiling, then gradually lower the legs each time you do the exercise after that. Don't try to reach the legs straight out before you're ready, you may strain your back and your form will suffer. Whether you keep the legs bent in (if you are a beginner or have a low back issue) or extend them out, imagine using your abdominals to hold the legs up and to secure your low back in place without allowing it to arch off the mat.

Another challenge is the arm pumping. The pumping itself is not really difficult, but staying in good form can be. It is important to be aware of your position and not get lazy with the pumping. Pumping the arms up and down vigorously is meant to get your heart pumping and blood flowing. Make sure that you're pumping your whole arm, not just "flapping" your hands. Reach from the armpits, curling up to the tips of your shoulder blades. Try not to let your shoulders creep up towards your ears. Feel them slide down your back, onto your back ribs and you scoop the belly in and up. Keep this opposition strong all the way through the exercise. Consciously think of pumping your upper arms up and down, and you will actually feel your abdominals working harder.

Breathing properly during The Hundred is very important. The idea is to take a long inhale (lasting for five arm pumps) and a long exhale (also lasting for five arm pumps). Each time you inhale, try to keep the abdominals engaged, pull the ribs in and don't let them pop up. With each exhale, try to draw your abdominals in a little more. During The Hundred you will inhale and exhale a total of 10 times. Try breathing in through your nose and out through your mouth. Breathing this way filters the inhaled air, improves your concentration, and helps with the deeper abdominal engagement on each exhale.

Keep your eyes on the prize! Look forward at your belly button, and keep your gaze fixed, watching your abdominals deepen in with each exhale. Wrap the thighs and reach the legs long, keeping the knees soft and the feet gently pointed. Imagine the legs getting longer and longer during the entire exercise.

Feeling discomfort in your neck or back as you do The Hundred? Talk to your instructor! There are several simple modifications to rectify this problem - bending your knees or drawing your abdominals in more deeply, using a pillow or ball under your head. There is LOTS of effort to be felt in Pilates, and certainly in doing The Hundred. However, there should NEVER be any pain or true discomfort. Always stop or modify if this is the case.

Beginning your workout by performing your Hundred with control, concentration and strong centering will start you on a positive path to a GREAT Pilates session and a strong Pilates practice!

Enjoy!

Last Week in the Studio.

As busy as the studio gets in the summer, I never tire of teaching Pilates! I am constantly rediscovering my enthusiasm within the authentic work -- through watching the progress of my clients' practice. Here are a few examples from last week:




Allen conquered the Pull-Up on the Wunda chair. Nicely done!!














My Chairs & Barrels group did a great job this week with the One-Arm Pumping, and started work on their Swans!





And my new client Enzo, discovered some Magic in the Method! Here he is preparing to do his Chest Expansion......






And take a look at the change as he performs the exercise!








Looking forward to starting a great new week tomorrow!! See you there!

The Foot Corrector

An often neglected piece of Pilates apparatus, the Foot Corrector deserves far more attention than it receives! Use of this small, simple but fabulous invention helps strengthen and stretch the muscles of the foot and lower leg, as well as correct imbalances in the foot.

The Foot Corrector exercises are generally done in a standing position, one foot at a time, but they may also be done sitting. Feet and ankles should be warm and limber before using the Foot Corrector, so it is best to do your Foot Corrector exercises near or at the end of your Pilates session.

When performing the Foot Corrector exercises, as with exercises on any of the Pilates apparatus, you work the springs, they don't work you! This can be challenging because the exercises are done standing up with the foot on top of the pedal. It's important to imagine the foot working into the pedal, rather than just on top of it. And of course, scoop your abdominals in and up -- away from the downward motion of the foot.

The springs on either side of the pedal may reveal if the inner edge or the outer edge of the foot is stepping harder or sooner. Correcting imbalances like this can help with knee problems and aid in overall stability of the whole body.

Do all the exercises with one foot first, then stand up on both legs and take time to feel the difference between them. It is likely that the leg you just worked will feel longer, as if it is almost "hanging" from your body. The other leg may feel more "bunched up" at the top -- thicker and shorter. You may realize that both legs felt like this before the exercises and you weren't even aware of it!

As with all Pilates apparatus, correct usage is key. Be sure to learn how to properly work with the Foot Corrector -- it is well worth the effort. And, as simple as it looks, it's actually quite a challenge!

June 2008 - Citysearch Video

We had a great time putting together this video for our Citysearch.com listing! Many thanks to all that participated for making the day so much fun:

Barbara Bragdon
Suzanne Carter
Sue Duchesney
Tish Friend
Joyce and Marty Halpert
Carole Johnson
Lee Kelly
Leslie Whitney
Pav Wilkinson
Kate Woods

And here is our result: