What is Circular Pilates?

Circular Pilates teaches a continuous 25-minute routine of moving through rotational exercises in sitting, kneeling, supine, prone and standing configurations. Some of this sequence incorporates standard Pilates exercises such as Saw, others are new movements. But this is not just choreography; the process of repeated rotation helps individuals to feel the sequencing in their own bodies. As teachers we know that people often injure themselves when they twist doing everyday tasks such as parallel parking or reaching high or low to pick up something. Most people are weak in rotation. They don’t know how to move the upper body off the lower parts. Circular Pilates addresses these issues while building strength and improving coordination and balance. And at the end, you feel and look taller! And there is more . . .

Although we do have isolated rotational exercises in Pilates, it is liberating and informative to move non-stop within these spirals. In our original testing of the exercises, our student testers experienced two other results. One good and one not so good! The first result was an unexpected increase in extension which led us to measure each student’s “before and after” in extension. The working “half” of the upper body allows one to go deeper so that afterwards extension is facilitated. The second and undesired result was a little spaciness! We asked Clinical Advisor, Marika Molnar, PT what to do and she solved the problem.

The Brain Connector Fundamental

Marika determined that we needed an exercise to connect the right and left sides of the brain and soon we had a new Fundamental which we call the Brain Connector Fundamental. It uses specific eye movements to increase connection. This in turn led us to incorporate “eye tracking” into the workout. Then we realized that we could intensify the experience by s-l-o-w-i-n-g down the routine. Now we teach it at regular speed and also in half time, but always moving.

Angela Sundberg, Certified Pilates Teacher and owner of Bodyscapes, explains:

“Circular Pilates makes the body feel alive. The flowing, spiraling movements, fueled by breath, frees the body and the soul. But, most of all, Circular Pilates provides opportunities of movement to many of my students who were restrained by the linear precision of conventional Pilates.”

If this sounds like a lot of material for a one-day workshop, it is. But we are known for not being stingy with information. And in the case of Circular, I felt that a second day would be a brain—not body—overload.

The Process

The well-known saying, “By your students you’ll be taught,” is intensified when you attempt to create a new exercise or sequence or product. Any Pilates teacher can experiment and who knows where it will lead. With Standing Pilates, we began with the need to make the mat work more weight bearing and ultimately we found that our technique needed to evolve too. The result was greater emphasis on the breath and attention to more real estate, from the arch of the feet moving up through the pelvic floor, the diaphragm and then the dome inside our mouths. With the Pilates Chair, now called the MVe, I started with the goal of making the spring changes easier and the box lighter but more stable. I never thought that my thinking “outside of the box” would lead to a new Chair that has twice the range of motion; allows one to position the body closer to the apparatus; a fluid ride since the springs move as a unit; and more exercise variations resulting from the open frame.

Getting Started

In our field, most innovations start with observing clients and determining what they need. Once you have an idea to explore, find yourself a partner or two! Working alone is lonely and harder. For Circular, in addition to Marika Molnar, I worked with Kristin Hapke, a very creative person, also certified in Pilates and Bartenieff, a dancer and a choreographer. Her point of view and experience greatly amplified my ideas. Innovating is fun, but whatever your motivation, know that you personally will benefit from the exploration.

For more information about course registrations see www.themethodpilates.com.

STOTT PILATES®

Toning Ball The Toning Ball can be easily adapted into anyone’s mat routine for added resistance, proprioceptive feedback and awareness of shoulder girdle stability. They range in weight from 1lb-3lb. Great for anyone on your list.  $10.95-$12.95 each

Stability Ball Challenge DVD This is an advanced DVD challenging upper body strength, core stability, balance and control. This is a great gift for employees and advanced clients!  $14.95

Mini Flex-Ball Power Pack This kit includes the 7-inch Mini Flex-ball, Mini Flex-Ball Workout DVD, and bonus Easy Start Poster. Another great gift for clients and friends!  $19.99

Flex-Band® Handles Power Pack This is suitable for everyone for a variety of fitness exercises. The kit includes 1 pair of black Flex-Band handles, 1 regular strength flex-band (green), and Easy Start poster and the new Intense Sculpting Challenge DVD. Great for clients and friends!  $29.99

Eco-Friendly Mat 100% recyclable and biodegradable, this mat comes in two/color combinations for Pilates and yoga enthusiasts. The mango/watermelon is a fun and refreshing colored mat!  $43.95

Pilates for Golf Power Pack This kit for golf enthusiasts includes a Pilates Express™ Mat, Pilates on the Green DVD, Level 1 and 2, and a water resistant carry-along exercise guide. Great for the golfer!  $59.99

Peak Pilates Power Circles The spring-steel resistance of the Power Circle quickly reforms rebellious zones — inner/outer thighs, buttocks, arms, the core and more. Peak offers three band or four band, spring-steel, rustproof-coated with contoured latex-free grips. 14” diameter  $29.95-$34.95

Sandbag Set Designed to improve wrist and hand articulation, while strengthening the core. Good for carpal tunnel and other wrist problems. Adjustable weight, individual 1lb. sandbags allow you to add or subtract weight as necessary. Includes: Nylon bag, lacquered wood handle, satin cord and three 1lb. sandbags.  $79.00

Peak Pilates Dynamic Mat Workout DVD This is cross-conditioning at its best. Rhythmic, flowing and focused, it connects one movement to the next, building greater endurance, flexibility, strength and performance. Initially designed for those in the Peak Pilates education programs, this DVD is now available to everyone in order to experience the flow, energy, and rhythm that distinguishes Classical Pilates from other approaches.  $20.95

MVe Energize Reformer DVD Kick up your energy level with this hot new MVe Fitness Reformer workout! Feel the beat and move rhythmically through a workout designed to improve not only your flexibility, core strength and body awareness but will also tone up your entire body.  $19.95

Peak Pilates Apparel From pants to jackets to tanks, this stylish apparel makes great gifts for your fitness friends! Balanced Body also has great gift options! Check these out.  $35.00-$50.00

Balanced Body Pilates T-Shirt The Pilates three-quarter length t-shirt is a stretchy, feminine top made of 100 percent sheer jersey cotton. The fabric is combed for softness and comfort and perfect for layering. The navy shirt has rough-edged boat necking, a non-binding Merrow-T stitching and white “pi-lä-tez” lettering across the front. Available in sizes small through extra large.  $24.50

The Ultra-Fit Circle The Ultra-Fit Circle is a circular body-toning device designed for total-body conditioning that enables users to gain the benefits of Pilates without using traditional equipment.  The 14″ Ultra-Fit Circle weighs just 10 oz. and is small enough to slip under the couch for storage or into a carry-on bag when traveling.  The Ultra-Fit Circle is a thoughtful gift for Pilates experts and novices alike. Those who have never tried Pilates will learn to use the Ultra-Fit with the included 15-minute training video from Pilates expert Shelly Power.  $34.00

PhysicalMind Institute Tye4 and Standing Pilates DVD The Tye4 harness will help anyone find connection when doing mat or Standing exercises. Great for golfers, dancers, or anyone!  $49.95

Anatomy of Pilates Manual Finally, an anatomy textbook that is just for Pilates practitioners! Now you can easily learn what you need to be able to teach this great Method. Clear anatomical drawings that relate to our specific exercises, with definitions of muscles and how they work and where they attach. Muscle recruitment is explained for each exercise.  $40.00

Pilates Protocols Manual This is the manual for our Concentration 301 course. The book is organzed into three major sections: 1.Musculoskeletal Issues, which describe the major conditions, their problems and treatment. 2.Pilates Protocols,which is written from a Pilates teacher’s experiential point of view. 3. And finally, Movements and Exercises that illustrate what movements can help with the conditions.  $35.00

Historical Photos of Joe and Clara Choose from two original photographs in Joseph H. Pilates studio.  $14.00

Body Arts and Science International Pilates Wunda Chair DVD A double feature DVD with the Intermediate BASI Flow Series and the Advanced BASI Flow Series featuring Rael Isacowitz, live and uncut performing the advanced series.  $29.95

Pilates by Rael Isacowitz Starting with the foundation for all the exercises, Pilates presents an in-depth treatment of mat work, including photo illustrations and detailed breathing instruction to help you perform the movements correctly. A unique set of challenging exercise sequences allows the movements to flow in one continuous motion. Following mat work, where most books stop entirely, Pilates just gets going. The same depth of instruction and photo illustrations are applied to the full range of Pilates apparatus  $19.95

Other Ideas PilatesStyle Magazine Subscription is great for anyone that loves Pilates! Every issue brings you balanced, accurate coverage of all things Pilates, from exclusive workouts from the world’s best instructors to tips for performing and teaching them to the latest innovations in apparatus and products.  $19.95-29.95

We Pilates New Luxe Organic  Supima® Cotton  & Supima® cotton from we pilates clothing.  Brighten up the holidays with colors like Coco, Blue Iris and Raspberry Wine, perfect for gifts for the Pilates lover in your life or maybe just for you!  Best of all the Luxe collection is made with USA grown cotton and manufactured in the USA! There are some new designs like the inspire spiral, Pilates principles (the six principles of Pilates) and find your inner passion. This cozy collection will make you feel at home for the holidays.  $38.00-$44.00

Don’t forget to search for a local Pilates Studio to purchase private sessions or classes or a gift certificate to get someone you know moving with Pilates! There are so many options to help you give the healthy gift of Pilates. If you have more ideas that weren’t mentioned here, please let us know. Give the gift of health this holiday season!

To find the perfect space for your partnership program, it’s good to develop relationships with existing gyms and wellness facilities. Teach a class at your local community center or offer your services as post-maintenance for rehabilitation. You want to find a spot that has a lot of foot traffic. For example, if you are considering space in a gym, there are already pre-existing clients that will become aware of you as you start to spend more time there. Facilities are often open to added value propositions and can be structured to create a “Win-Win” situation for the instructor, facility, and client.

Planning

Any time you start a business, you need a plan. Get the dimensions of the proposed space, and figure out how much you are willing to invest. What equipment will fit? If you find you want options for group and privates to run at the same time, make sure you have the room for that. You can also ask if the facility is willing to match you or offer any additional funding. Look at the space, what equipment is affordable and practical, and how you can maximize revenues within that space. Set weekly, monthly and quarterly goals to make sure you are on target.

Make sure you also figure in to the financial planning that you’ll need to still pay for insurance and any business licensing fees for your state. Most facilities require studio liability insurance above and beyond personal liability when you own the equipment. Check with the facility to make sure you don’t need any extra permits to teach Pilates in their space. Factor in extras, like external marketing, taxes, small props, and after class cleaning supplies.

Partnership

In a partnership agreement with a facility, you can negotiate a percentage split. Starting off you may be a little slow, so it allows you to focus on building the clientele base and not having to worry that you have to come up with next months rent. The bonus is for the facility when you do better, they will do better, and they make more money when you do. You can also ask the facility that they “cap” or shave back their percentage after you have hit a certain criteria (hours worked, or a net amount of money). As questions and new situations arise, you may need to foster flexibility in your relationships to deal with these situations.

You can also ask that they include you in newsletters, mailers, internet and email campaigns to current and future clientele. Other benefits include sharing services such as internet, fax copiers, phones, and utilities. You can have your contract with the facility for a short or long term agreement, or month-month, but it’s best to give yourself some wiggle room, with a 30 –60 day written notice of termination of the agreement.
Make sure your contract spells out the details on the financial arrangement between you and the facility. Does the facility take and hold the money, or do you keep your books open and collect the money? If there is damage to the studio or space, who is responsible? Who does the clientele belong to? Making sure these aspects are detailed and covered may save you headaches in the future.

Promotion

Once you have your contract and your equipment is on its way, make sure you get out on the floor to meet the existing members, potential new clients, and speak to the marketing director about announcing your program. Get out to the street and speak to your neighbors, bring professional materials and brochures to nearby offices and show people the benefits of Pilates!

This video illustrates the Leg Pull Front Pilates exercise. This is a great exercise for scapular and hip stabilization. It is an intense exercise that is good for athletes or your advanced client.

Leg Pull Front targets the transversus abdominis, rectus abdominis, obliques to prevent rotation, hip extensors, pectorals and the scapula stabilizers. Focus on keeping the pelvis still, and avoid rotating, sinking or lifting the hips. Stay wide across the shoulders and work to stabilize the scapulae, keeping tension out of the neck and shoulders. Keep the cervical spine neutral, without extending or dropping the head.

Modifications include starting with the Leg Pull Front prep, with both knees on the floor. Lift both knees slightly and hold. To progress from there, alternate lifting the knees off floor. To progress further, begin to move the knees farther away from the hands. If the exercise aggravates your wrist, you can place your hands on a barrel.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

There is a modern ballet rhythmic warm-up, a Pilates-inspired mat workout with 2lb weights and a standing ballet and Pilates fusion using a band for added resistance. Anyone with a background in dance would enjoy the fusion of ballet barre work, Pilates and added resistance. It is a nice combination for a new and challenging workout. I showed some of my instructors that are also dancers and they loved it. We are always looking for more standing options for our Pilates clients and this was a great resource.

Bernadette’s background includes Pilates, personal training, Black Belt, group instructor, former dancer, TV fitness expert and mom. Check out her website, Just b Method, for more information and other DVD’s. The Ballet Pilates Fusion DVD can be purchased at Amazon.com

Think again of the word “position”. Consider it as the frame of reference for your client that they will use to orient themselves in space. As their position changes in space (supine, prone, side lying, seated, standing) cues must adapt because their reference point has changed. Where is “down” when supine? Is it towards the feet or under the back? Effective cueing must include more than the simple direction of “down”. It must complete the thought, “down towards your feet”.

Cueing is the key to transferring information from one person to another. The semantics is how we get there. According to Chambers Dictionary of Etymology ^[1], semantics is the study of the relationship between linguistic symbols (words) and their meaning. Cueing is dealing with the meanings of words in all their changing nuances and combining them into phrases with the goal of leading the client through a complex (or a simple) movement.

As trainers we interpret what our clients understand and adjust our communications based on their responses. We “read” or evaluate their performance and get their “slant” on it. We define the missing elements, explain, clarify, shed light upon, spell out, illuminate, translate and paraphrase in order to make our point.

Where does this all lead? It leads to structure. How will you organize your thoughts? What do you want your cues to accomplish? One important goal certainly includes being a trainer who can facilitate learning and physical improvements through communication with your clients. Your job is the elimination of barriers to movement that leads your client to the comfort of living inside their own skin.

What do you want your cues to do?

The first priority of your verbal cueing is the detailing or explanation of what is contained within the movement. Your client must first have an understanding of what you want them to do. You teach the pattern and combinations of movements that make up the exercise. This is part of the learning process but should not become the only method of teaching. You can offer so much more in your teaching of pilates so don’t get stuck only describing the exercises to your clients. Consider this, if you always tell your client what to do it is quite possible that they will not learn the exercises on their own but will be completely dependent on your voice to lead them. This is a mistake new teachers may make thinking that silence must be filled. Sometimes it is just fine to have silence and invite the client to experience the movement. If you don’t allow your client to be independent in choreography there won’t be any time for their practice to mature through guided self direction or for you to help them through feedback and observation.

The feedback that you provide helps the client refine their performance and is the second item on the list of what is important in cueing. You are the objective, outside set of eyes necessary for the development of a self aware, moving body. How many times have clients told you that they had previously taken classes, or worked out to a video but were unsure that they were performing the exercises correctly? The obvious reason is that we all have unconscious habits, postures, and movement patterns resulting from distracted actions and gravity. People are genuinely surprised to learn that they hold their head to one side or constantly keep their shoulders up in their ears. For many it is a new concept that they might have conscious control of what their shoulders do as they raise their arms overhead. You can offer your clients a choice about body awareness that will help them move with grace, ease and efficiency.

Third on the list is your cueing that guides the client’s thoughts and then their movements. The power of using images is well documented by authors such as Lulu Sweigard in Human Movement Potential ^[2]. Sweigard conducted studies using images involving musculoskeletal problems and posture. She called these images Lines-of-Movement and identified nine areas of the skeleton that influenced alignment of the overall structure. Her observations help guide the client using visualizations like “the empty suit”, “the soft collar”, and “the empty head”. Another look at Sweigard’s work is presented in Dynamic Alignment Through Imagery ^[3] by Eric Franklin. This book reviews Ideokinesis and expands the base with biomechanical / anatomical principles and outlines exercises to improve misalignments. Both recognize the power of using images to release blocks and allow the body’s wisdom to organize movement.

How much should you talk about at one time?

There is a lot to talk about when you teach movement and we’ve covered quite a bit already. It is also important to decide how much to talk about and when to introduce information during the workout. You can certainly overwhelm a client by firing multi level cues that compete for their attention. It is better to choose what area you want to work on and limit cueing in order to help the client focus.

Let’s make a plan of action. First things first, as they say. Clients need to know choreography, as previously mentioned. When you are sure they can move through the exercise you will begin to assess performance and give feedback. This is the time to remember to “look at the whole picture”. It is easy to miss rounded shoulders or a shortened neck if your entire focus is on leg circles. Our well chosen cues bring awareness and direct or redirect the client’s focus. We help provide conscious feedback between their brain and their body. Remember to use all cues available to you, both verbal and non-verbal. Demonstrate unfamiliar exercises to avoid keeping the client in an awkward position. Tactile cueing can be compelling or can cause a person discomfort. You must find your own comfort level when deciding to use touch. One brief point, be mindful in using those “tried and true” cues such as “saw off your baby toe” in the saw. It may become the goal of the exercise instead of a well thought out image that leads and directs the movement.

Have we answered the question of what cues do? The purpose of cues is:

• Communication!
• Convey information
• Transmit knowledge
• Disclose information
• Pass on expertise
• Interface with clients
• Reveal and empower
• Converse: It’s a two way street.
• Observe and report what we see
• Announce their success
• Proclaim their victory
• Relate to another human being

Teaching demands a great amount of energy and imagination on your part. How will you continue to be inspired as a teacher?

• Read
• Do
• Think
• Workshops
• Take classes
• Have a mentor
• Be a mentor
• Listen
• Explore
• Have fun

The art of cueing creates a relationship between you, the trainer, and your client. You serve as a non judgmental observer, a coach and an enthusiastic motivator interested in their success. What you say, how you say it and which words you choose to paint your picture have great power. Your words and images are repeated in your client’s mind after your appointment and have an impact on the rest of their day. It is important to remember this and create your script with that in mind.

References

1. Chambers Dictionary of Etymology, Editor Robert K. Barnhart, Larousse Kingfisher Chambers Inc. 95 Madison New York, NY 10016, 2006.
2. Dynamic Alignment Through Imagery, Franklin, Eric, Human Kinetics, Champaign, Il. 1996.
3. Human Movement Potential, Sweigard, Lulu E., University Press of America, Harper & Row Publishers, Inc., Lanham, MD. 1974.

“Pilates helps athletes develop core strength, increase flexibility, assist in rehabilitation after injury and create muscular balance throughout the entire body,” says Moira Merrithew, Executive Director of Education for STOTT PILATES®. “As a result, athletes can withstand rigorous training regimes and ultimately improve their golf drive or baseball pitch, prevent or recover from injury, and maintain an optimal fitness level for the activity of choice.”

The growth in facilities offering Pilates training is a result of increasing interest in this fitness activity: in a worldwide survey conducted by the American Council of Sports Medicine’s Health and Fitness Journal, Pilates ranked seventh on a list of the top 20 fitness trends for 2008. Experts have identified seven physical performance factors of great significance to athletes’ overall conditioning practices and rehabilitation of sport-related injuries including: posture, balance, mobility/flexibility, stability, coordination, functional strength and endurance—all of which are addressed with Pilates.

John Garey, STOTT PILATES Master Instructor Trainer and owner of John Garey Pilates in Los Angeles, trains men and women for athletic conditioning regularly. Of his most recognized clients are the band members from No Doubt and the Captain of the U.S. Rugby Team Mike Hercus. He’s heard from many athletes that when they take Pilates, they start to think about their body and its function differently. In particular, they start thinking about their ‘center’ or ‘core.’

“Ultimately, clients find that they transfer all that they learn in the studio to the playing field, often subconsciously. We hear from clients all the time—whether they are weekend warriors, stay-at-home-moms, or professional athletes—that they have more power after taking Pilates,” explains Garey. “In general, athletes are good at what they do, and since Pilates is often a foreign activity for them, they are forced to think about what they are doing physically and mentally. It’s not like a cyclist doing a spinning class. Pilates makes athletes get back in touch with their basic training principles and therefore expands on what they already know. The benefits are amazing—increased power, strength and mobility.”

Further evidence of the versatility of Pilates is the fact that many athletes participating in the 2008 Summer Olympics in Beijing credited the exercise as part of their training regimens. According to various sources, Olympian devotees of Pilates include: US sprinter Sanya Richards, US swimmer Dara Torres, US swimmer Nathalie Coughlin, British triathlete Hollie Avil, Australian sailor Tessa Parkinson, and Canadian rower Tracy Cameron.

Pilates is particularly effective in injury re-habilitation settings as it provides athletes with a challenging workout without impact or excessive weight bearing. According to Matt Nichol, Head Strength and Conditioning Coach for the Toronto Maple Leafs, Pilates teaches athletes to be mindful in their movements—integrating their pelvis, trunk and shoulder girdle in a safe, challenging and progressive system. “Pilates can be a very effective supplement to an injury re-habilitation program as it provides athletes with a challenging workout without impact or excessive weight bearing,” says Nichol.

Traditional athletic training methods will help develop the muscles required in a specific sport, but may not address the stabilizing muscles around the joints or the torso. Often, one muscle is identified and exercises are designed to isolate that muscle, usually in a single plane of motion. However, Pilates exercises can be more complex than traditional moves and will therefore recruit a larger number of muscle groups or strengthen the same muscles from many angles and in a variety of different ranges of motion, ultimately benefiting the athlete on various physical and mental levels.

Peak Pilates sets a good example by donating $1 to the Susan G. Komen Breast Cancer Research Foundation for every person that signs up to their community website.

We at Pilates Digest have decided to follow their lead and donate $1 to The Breast Cancer Research Foundation for every new subscriber we get for our newsletter in October, so spread the word!

STOTT PILATES® is offering 20% off all Breast Cancer Rehab DVD titles and Pink Toning Balls (while supplies last). They are also donating $2 from each sale of breast cancer products to the Pink Tulip Foundation during October.

Mari Winsor has a Pilates for Pink (add link) workout DVD which donates $1 from each sale to The Breast Cancer Research Foundation®.

Pilates Classic has an entire line of Movement Heals products where 15% of the sales are donated to The Breast Cancer Research Foundation.

The Just b Method Pilates & Movement Arts will take $2 off any DVD ordered this month and donate an additional $2 to breast cancer research this month.

Pilates Academy International is hosting a Pink Ribbon Pilates Workshop on Friday, October 24, which helps in working with women who have survived breast cancer.

Locally, our studio, The Fitness Studio of Orlando is donating to and supporting “Making Strides against Breast Cancer” by encouraging our clients to walk and donate money as well. Most communities have a walk or run that supports Breast Cancer Research happening in October.

Many local studios have participated Shape Magazine’s Pilates for Pink campaign.

Cancer Research Foundations

There are many ways to support the cause. You can directly donate to any of these organizations through their websites:

The Breast Cancer Research Foundation
Making Strides against Breast Cancer
Susan G. Komen Breast Cancer Research Foundation
Pink Tulip Foundation

Find a way to help support a cause that has touched all of our lives. We need to find a cure!

This video illustrates the serratus exercise on the foam roller.

The serratus exercise on the foam roller targets the back extensors, the serratus to maintain scapular stabilization, transversus abdominus, rectus abdominus and obliques. Focus on pulling elbows toward ribcage, preventing overextension of the thoracic and lumbar spine.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

For those of you who don’t know Sara Kooperman, she is the “Sara” of Sara’s City Workout now known as SCW Fitness Education. She founded the organization nearly 30 years ago in a small studio in Chicago. Today, SCW Fitness Education provides education and training to fitness instructors nationwide and online. Sara has appeared regularly on QVC and CNN as a health and fitness expert and she produces e-newsletters and an e-zine called FitnessEDGE. Sara and her passion for fitness have had a remarkable impact on the fitness industry.

Sara still lives in the Chicago area with her husband and four boys who range in age from 11 to 17. She attended college in Minnesota and Cambridge University in England majoring in Political Philosophy with minors in English Literature and Dance. Sara then graduated from Washington University Law School in St. Louis, Missouri and subsequently passed the bar exam.

While trying to earn extra money for college, Sara began her journey into fitness as do most- on the side. She found a place to teach aerobics classes, charging $5 per person and was soon getting about 60 attendees for each class. Teaching three classes a week, she earned a pretty respectable income for a financially struggling college student! A natural entrepreneur, Sara knew she could turn her fitness hobby into much more. She began teaching others to teach in areas where she was competent and bringing presenters with different expertise to expand her own knowledge base and train others as well. The workshops proved so successful and demand grew so rapidly that Sara hosted the very first MANIA Fitness Instructor Convention in 1988.

MANIA Conventions

MANIA Conventions has since expanded beyond Chicago to include 6 additional cities: Orlando, Boston, Atlanta, San Francisco, Philadelphia, and Dallas. The events offer training and education in many areas of fitness including indoor cycling, group fitness, nutrition, aquatics, personal training, yoga and Plates. Sara invites international fitness personalities such as Keli Roberts, Gay Gasper, Rob Glick, Lawrence Biscontini, Jay Blahnik, Mindy Mylrea and June Kahn to present at each and every MANIA. Thousands of faithful professionals who rely on these events to continue their education and fitness training are happy to call themselves MANIAcs!

Mind/body training is the newest fitness genre to be added to the SCW Fitness MANIA conventions. Since debuting around the year 2000, these offerings have become some of the most popular. Sara says there were approximately 80 to 100 people in each of the Plates mat certifications the first few years. Even now, MANIA serves between 20 and 50 people in those primary classes and has added trainings in Reformer and small apparatus Pilates to upskill instructors. Additionally, SCW Fitness has partnered with Les Mills International to distribute Les Mills’ programming and education in the Midwest region. This relationship has expanded the international appeal of SCW Fitness Education and also broadened MANIA offerings to include an array of pre-choreographed formats.

SCW Fitness Online

Beyond the convention hall, SCW Fitness Education offers Home Study courses in virtually every imaginable fitness format. The Mom’s in Motion and Kids in Motion series is specific to pre and post natal training while Yoga fundamentals teaches instructors about the basic design of a mind/body class. Sara’s company also offers a large array of DVD’s from many well-known presenters, including herself! SCW Fitness Education boasts that MANIA is where fitness professionals go to learn. With such expansive and diverse options for education, I would have to agree.

I had a great run with a great lady. Sara is extraordinarily intelligent, highly energetic and she sees fitness as a means to an end—the ability to live a quality life on a day-to-day basis. I am sure there is much more to come from Sara Kooperman and SCW Fitness Education. I’ll be sure to have my running shoes ready!

If you are a local business owner, most of your potential business comes from local customers in your area. Local customers are already searching for the products and services you offer on the Web using a search engine like Google. Why take the time to rifle through a phone book when it’s much easier to use Google. Also, the number of people using the Web to find products and services in their area has been increasing exponentially every year. This fact alone makes it imperative that your business is listed with Google Local.

What is Google Local?

Google Local is an extension of its mapping site http://maps.google.com.  Go to Google Local and look for the “Show search options” link next to the search maps button. Click this link then select “businesses” from a drop-down box. Search for a business by location and the results will display on the left hand side of the page.

How Does Google Local Help Me?

Here’s how . . . Google Local search results are integrated with Google’s organic search results! Hmm . . . I can sense your lack of enthusiasm. Here is why this is so important and the reason you should get excited about this. Let’s say, for example, that you have a Pilates Studio and for the most part your business is generated locally. You have a website, but it doesn’t get much traffic from the search engines. You’re working on increasing the rank of your website but it could take months for you to get on the first page of Google, if at all.

This is where Google Local comes into play. Search engines are all about relevancy and the narrower the search term the better the result. So, if I’m looking for a Pilates Studio in Orlando, FL and type in the phrase “pilates studio orlando fl” wouldn’t it make sense to display Pilates Studio businesses in the Orlando, FL area first? That’s what I’m looking for right? So what Google did is integrate the local business listings with their organic search results and in many instances the local results are at the top of the first page on Google! See the importance now? A simple listing with Google Local can put your business on the first page of results for people that are looking specifically for your product or service and in your area! It doesn’t get any better than that!

How Do I List My Business With Google’s Local Search?

To list your business with Google Local, go to the Google Local Business Center page. Once you’ve completed the sign up process Google will send you a confirmation or activation code by snail mail or will give you a call to confirm your identity. You will then need to log into your local business center section and enter the code. Once it is verified, Google will add your listing to its search results.

Google Local is a fantastic way to get your business in front of local web surfers with very little work. I hope you see the value in using this service and go immediately to Google’s Local Business page and sign up. You’d be nuts not to!

It was actually one of my teachers who dragged me over to the Pilatesstick expo booth to try it out. She was trying to explain to me what it was on the way there, telling me that I could do most of the Cadillac work on it… the roll back bar with elastic tubing that could double for leg springs… and all I could think of was “huh? Not another flimsy knockoff.” But after trying it for myself, I stood in line behind all the other excited Pilates teachers and placed my own order for 20 Pilatessticks to be installed in my studios, and 20 more for my retail store.

What is the Pilatesstick?

The Pilatesstick is actually a kit made up of an exercise bar like the Cadillac’s Roll Back bar, a pair of foot loops, a long exercise tubing (slastix) with carbiner clips attached at either end and encased in a protective fabric overcoat, a yoga mat, and a mat bag to hold it all. The tubing attaches in such a way to the bag that it forms a sling enabling the owner to throw it over their shoulder pretty comfortably while on the go. Also included in the kit is a door attachment, which you simply close inside a door at whatever height you wish (the higher it is, the more resistance, just like on the Cadillac). There is also an attachment for ballet bars (or it can be attached to eye hooks that you put into a stud in the wall, as I did at my studios). You will receive a handy poster with some pictures of beginner exercises and a beginner DVD.

How the Pilatesstick has helped us

In my studios we use the Pilatesstick in both group classes and personal sessions. Our students love the classes, which we offer at a much more affordable price than our other equipment-based classes. We have not decreased the number of students taking our equipment-based classes but we have increased the total number of students in our group programming overall as a direct result of the Pilatesstick classes. The students feel that they are getting a great workout, and are excited to get a “taste” of Pilates equipment in an economical way. These are students who wouldn’t otherwise take an equipment class because the price is just not in their budgets. We also get students who will take a more expensive Reformer class one day a week, and then will get a second workout in a week by taking the more economical Pilatesstick class on another day.

I have sold Pilatessticks to my clients for home-use as well. At first I was concerned that I would be cutting into my personal training business by providing students with a cheap alternative way to get their “Pilates fix”. That has not happened at all. To the contrary, my clients see it as a customer service that I provide for their health and wellbeing!

For Pilates instructors that do private in-home training and travel to their clients, this Pilates tool is a great asset to their business. I have a friend who brings her Pilatesstick with her on in-house sessions, and her clients are now getting the benefits of Pilates resistance training as they never could before. She reports that the Pilatesstick is so portable and easy to install in each home that it is the first piece of equipment into her car in the morning. She also says that the concept of spinal articulation is one of the greatest benefits of the Pilatesstick.

The Pilatesstick has also proven to be a successful, and lucrative, addition to my retail store. My first order sold pretty quickly to my teachers and teacher training students as it was December, and they used the Pilatessticks as holiday gifts. (I suspect that some of those “gifts” were given to themselves.) Since then, the ‘Sticks have proven to be a quick seller, and Charles now recognizes my voice when I call him for another order. The customer service at Pilatesstick is outstanding, with any problems being corrected quickly and efficiently, usually by the owner himself.

Based on my own experience in my studios, I would recommend the Pilatesstick to anyone. Whether it is for personal use, group class use, or resale, the Pilatesstick will be a sure hit in any capacity.

For more information on the Pilatesstick, the Pilatesstick Alliance, classes in your area, or teacher trainings, please see the Pilatesstick website.

Connie Borho has over 20 years experience in the fitness industry, holding certifications through Peak Pilates, PhysicalMind, AFAA, ACE, and Yoga Alliance RYT-500. Affiliated with Sunshine Fitness Resources, Connie is a Peak Pilates National Teacher Trainer dedicated to teaching mind-body fitness. Her studios, Balance Pilates & Yoga Centers, are located in the Tampa Bay area of Florida. For more information on Connie, her workshops and teacher trainings, or her studios, please see www.BalancePilatesAndYoga.com.

When I say Postnatal Pilates, I am talking to all mothers. Many of these tips are important for those of us with new babies, but much of this applies to mothers with big boys and girls as well.

Before beginning a program after having a baby, you need to be released from the doctor. Instructors should not let you start without clearance from your doctor. It is usually six weeks before you can exercise and for good reason. Six weeks goes by fast and your body needs this time to begin the process of returning to normal. Once you have the physician’s release…get moving!

Cardiovascular exercise needs to be a part of your program

Find a mode of exercise that works for you. Walking is a great way to start. If you can put the baby in the stroller and start walking, you will feel great. Whether you are using your stroller for casual walking, power walking or jogging, be aware of your posture. Many moms round their shoulders forward while pushing the stroller which can lead to poor posture. As you push the stroller, work to bring the shoulders back and down to engage the muscles in your upper back. Feel the muscles surrounding your shoulder blades sliding the shoulder blades down the back into a “V”. These are the scapular stabilizers which are important for good posture.

Engaging the scapular stabilizers is an exercise you should practice throughout the day every day. Moms round their shoulders most of the time and don’t realize their posture is changing. They round over while breastfeeding, holding the baby, picking up the baby, playing with the baby and with toddlers as well. We round over when we go on the computer and when we are in the kitchen. It becomes such a comfortable position that this becomes how we sit and stand in every day situations. You can see the pattern and why we have to work consistently every day to change it. Pilates is a great place to start for improving your posture.

Pilates is amazing for so many reasons for moms, including posture, breathing, strengthening the pelvic floor and the deep core muscles. Posture is one of Pilates’ specialties. We work the scapular stabilizers in every exercise. When starting Pilates, it is beneficial to work privately with a well-trained instructor first. Optimally, most people continue private training, move into small group classes or work on their own with the guidance of their instructor periodically. The benefits of Pilates are much greater when a well-trained instructor is involved.

Two Pilates exercises on the foam roller for engaging the scapular stabilizers

Both exercises can be done on the floor without a foam roller as well.

Scapula Isolation Begin lying supine on the foam roller with your arms reaching to the ceiling, knees bent, feet hip-distance apart and pelvis in neutral. Inhale to reach farther and feel your shoulders leave the foam roller. As you exhale, feel as if your shoulder blades return to wrap around the roller. Repeat 5-8 times.

Elevation and Depression of Scapula Begin lying supine on the foam roller with your arms extended to the floor by your side, knees bent, feet hip-distance apart and pelvis in neutral. As you inhale, slide your shoulder blades up your back and bring your shoulders to your ears. As you exhale, slide your shoulder blades down your back and press your shoulders away from your ears. Repeat this 3-5 times.

Postnatal health with the Pilates Principles

Pilates focuses on engaging the pelvic floor muscles and deep core muscles throughout every exercise, which all mothers need, but especially moms that have carried and delivered a baby in the last few months. Once your instructor helps you find and engage the pelvic floor muscles and deep abdominal muscles, you can practice this at home as well. We are all familiar with Kegel exercises which engage the pelvic floor.

Breathing techniques are also amazing when added to your daily routine. These are principles you should learn in the first session with your instructor and continue throughout your Pilates training and daily life. Breathing helps relax you and reduce the tension in your neck and shoulders. Proper breathing during Pilates will teach you to engage the deep abdominal and pelvic floor muscles.

All moms know that our time is precious. To make the most of this time, start with an instructor for at least 3-5 sessions to learn the Pilates principles. Continue with private sessions if you are able. Once you have done the introductory sessions, the instructor will know if you need more guidance before entering a group class. Group classes are very beneficial when you are at a Pilates Studio because the classes should be small. You want to be in classes that are 4-6 people and taught by a professionally trained instructor. With a small foundation of private sessions, group classes are beneficial and fun.

You don’t want to completely be on your own until you feel that the Pilates principles and exercises are well understood. Practice on your own at least once/week while staying involved in private sessions or classes. Take questions and concerns to your instructor when either you are not feeling an exercise, or an exercise does not feel good for some reason.

Pilates instructors should not only teach Pilates principles and exercises, but also encourage a healthy lifestyle, without going outside of our expertise. As we all know, there is more to being healthy and losing weight than just exercise. If a client needs expertise outside of our field, we should refer them to a professional that can help them.

When trying to get that extra weight off and just feel a little more energized, water and nutrition are two important factors as well. As you run around, keep a bottle of water with you. Our body needs water for many reasons, but we don’t always think about our metabolism as one. Our cells are at least 90% water and need a continuous supply for healthy function. Breastfeeding moms especially need extra water to stay hydrated. Trade that soda for a cup of water or brewed green tea. It may take time, but try adding an extra cup each day to keep yourself hydrated.

Some basic nutrition tips can make a world of difference

If you feel you really do eat healthy, but you are not reaching your goals, it is great to seek the guidance of a nutritionist. Be honest with yourself first and look at what you are putting in your mouth. Here are general nutrition questions we ask our clients:

1. Are you drinking enough water?
2. Are you drinking soda (diet or regular)? How many? Neither is good.
3. Do you eat breakfast, lunch, dinner and healthy snacks? You should.
4. Do you eat real food or is it mostly snack bars, processed food or fast food? You need to eat whole foods. What are whole foods? Do the circle on the outside of the grocery store. Eat real vegetables, real fruits, and real meat. Avoid preservatives. Your body loves real food and you will notice the difference.
5. How much sugar do you eat?
6. Do you eat a lot of fried foods?

It is important to say one more time to be honest with yourself about what you are putting in your mouth.

It is hard to get sleep, I know. Try to just catch up at least once/week with a nap, going to bed early or sleeping in. This is hard, but you can make it happen.

Try to tackle one lifestyle change at a time. It doesn’t have to happen all at once. Every little bit helps lead to a healthier life and helps you to feel the best you can.

On the flip side, I have been surrounded by many postnatal clients and friends as well this year, which prompted me to write Postnatal Pilates which will post next week. As we all know, Pilates is perfect for prenatal and postnatal clients. Do your homework and your client will benefit even more. I learn something different with each new client and their pregnancy. I am sure you have as well. Share your prenatal and postnatal experiences with us and your colleagues and post your comments in our Forum! We all want to keep our clients exercising for a healthy pregnancy that includes Pilates!

This video illustrates the Spine Stretch Forward exercise. This exercise is very good for articulation of the spine.

Spine Stretch Forward targets the transversus abdominis, rectus abdominis and obliques to flex forward, and the erector spinae to extend the spine as you return to a long, neutral spine. Focus on articulating the spine and keeping the transversus abdominis engaged throughout the exercise. Keep the chin away from the chest and keep the pelvis vertical. You want to feel as if you are rounding over a ball, not lying over your legs.

Modifications include sitting on a pad to release tightness in hamstrings, low back or hip flexors. Sit against a wall to better feel the articulation as you peel off the wall and press back against the wall one vertebrae at a time. Other props include placing your hands on a ring to feel resistance as you move through the exercise or a small ball to help you roll out and in.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

To accommodate our busy schedules, we tend to favor workouts that allow us to condition for cycling and our other favorite sports without injuring ourselves. It is with this experience in mind that I developed a program, Pilates for Athletes, to help cyclists become pedal powerhouses in no time flat.

Pilates’ integration of the trunk, pelvis, and shoulder girdle, as well as its emphasis on proper breathing, correct spinal and pelvic alignment, and smooth flowing movement, allows cyclists and athletes of all kinds to access each part of their body individually and become familiar with their functional mechanics.

A recent study of 15 competitive cyclists found that when abdominal, back, and oblique muscles fatigue, pedaling mechanics falter. Your core is the platform from which your legs push; when it cracks, so do you. The Pilates for Athletes program addresses this issue and helps keep your center rock-steady by following three Pilates concepts:

• Heel-to-Buttock Connection (ex. Footwork on the Reformer with heels on footbar)
• Rib-to-Scapula Connection (ex. Long Box on the Reformer Pulling Straps)
• Three Anchors: low abdominals, inner thighs, and gluteus/hamstrings
(ex. Using the Power Circle between the knees to engage and connect the three anchors)

Let’s not forget the mental part of sport. Once you have established the physical fitness you need to finish strong. Your mental fitness is what sets you apart as an athlete. By incorporating the elements of mind-body-spirit into the Pilates for Athletes program, clients are able to practice “keeping their cool” under workout stress by incorporating two Pilates principles: concentration and breathing.

Through concentration you can focus on the task at hand: pedaling your bike as fast as possible even when your legs are screaming.

Proper breathing avoids gasping by expanding your lungs using your diaphragm. Good breath technique will help you find your rhythm, rid yourself of undue stress, and increase energy and power output.

When you top your next climb, I hope you still have the energy to smile. Ride within yourself to be the best athlete you can be.

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” –Lance Armstrong