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

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.

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!

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!