Bella Forma Pilates

Move Like a Cat

2010-08-06T13:35:00.000-07:00

Joseph Pilates says this of cats in his booklet Return to Life Through Contrology:

Observe closely how all [the cat’s] back muscles actually ripple as it stretches and relaxes itself. Cats as well as other animals acquire this ideal rhythm of motion because they are constantly stretching and relaxing themselves, sharpening their claws, twisting, squirming, turning, climbing, wrestling, and fighting.... [Pilates] exercises emphasize the need for this constant stretching and relaxing. (4)

One member of the cast of Cats is using Pilates to learn to move like a cat. Click here to read about her.

8.6 million Americans can't be wrong!

2010-04-09T16:22:00.000-07:00

According to the the annual Sporting Goods Manufacturers Association’s Sports Fitness and Recreation Participation Overview, "the fastest growing activity in the country is Pilates. With 8.6 million Americans participating in ’09, it’s up 456 percent since 2000."

WooHoo! That means that 8.6 million Americans are finding the balance, core strength, flexibility, and focus gained by practicing Pilates!

Add to the list of benefits of Pilates . . .

2010-04-06T12:50:00.000-07:00

Game winning fastballs!

Dean Ornish on America's Killer Diet

2010-02-23T13:44:00.000-08:00

Another video, Short, but POWERFUL!

Healthy Hearts Start Young!

2010-02-23T13:16:00.000-08:00

This is SOOOOO powerful!

How Do We Define Ideal Cardiovascular Health?

2010-02-19T14:53:00.000-08:00

Excerpts from an article by Cheryl Russo, M.D. See the full article here.

The American Heart Association has released its Impact Goals for 2020, “to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.”

While ambitious, these goals are attainable, considering that Impact Goals for 2010 were achieved a couple of years ahead of schedule.

How do we define ideal health? A collection of physicians and scientists has worked closely to specify seven features of ideal cardiovascular health, which can be observed and monitored to track the Impact Goals for 2020. These include:

No history of tobacco use, or quitting within the past 12 months.
A body mass index (BMI) of less than 25.
Blood pressure with a systolic number (top) less than 120 and a diastolic number less than 80.
A fasting blood glucose level of less than 100 milligrams per deciliter.
A total cholesterol level of less than 200 milligrams per deciliter.
Physical activity of more than 150 minutes per week of moderate exercise or more than 75 minutes per week of vigorous exercise.
Following a diet promoting cardiovascular health (eating more than 4.5 cups of fruits and vegetables per day; at least two servings of fish per week; three 1 ounce servings of fiber-rich whole grains per day; less than 1500 milligrams of sodium per day and less than three sugar-sweetened drinks per week).

More Americans meeting these seven goals will produce a healthier America. Where do you stand? This month is a great time to discuss these health behaviors and factors with your primary doctor.

Slow Down to Shape Up

2010-02-18T11:01:00.000-08:00

My instinct when I began doing Pilates (once I got over trying to keep up with everyone else that is) was to slow everything down, especially once I started working on equipment. I feel like I am constantly unlearning habitual movement patterns and replacing them with more healthy movement patterns. This takes intense concentration and heightened body awareness. For me that translated to taking everything slowly and consequently doing less repetitions. As my body becomes familiar with an exercise I will take it at a faster pace sometimes, but I have come to love the slow and intense versions of those exercises and the multitude of benefits I get out of placing that much attention to the many areas of my body that integrate to make a motion happen.

Apparently there are great benefits to practicing Pilates this way. According to Connie English there is less lactic acid buildup which means less post-workout muscle soreness. Additionally, by taking it slow you lose the momentum that could take some of the effort out of the movements and instead force your muscles to do all of the work. For individuals with injuries or special needs this type of wrok can be extremely beneficial in rehabilitation, and for those with weakness or imbalance it can lessen the chance of injury by increasing precision. Great results, less injury, less muscle soreness, what's not to love?

Up in the Air

2010-02-05T14:20:00.000-08:00

Don't leave home without your Pilates! Brooke Siler of Re:Ab Pialtes has some great advice for Pilates you can do in-flight so that you're ready to get up and go when you reach your destination.

Burlates?

2010-01-29T14:11:00.000-08:00

Burlesque meets Pilates, hmmmmm.

As a former circus performer I'm all for fun ways of mixing things up and making them interesting and entertaining, and as a yoga and Pilates instructor and former massage therapist, I understand the importance of setting clear boundaries and maintaining a professional image.

What do you think? Is Burlates "Naughty Pilates" good clean fun, or is it giving the wrong impression of Pilates and Pilates instructors?

Pilates and Chocolate

2010-01-28T13:09:00.000-08:00

Check out this preview from our newest instructor, Kathleen Pagnini's, DVD, Pilates and Chocolate La Dolce Vita!

You can check out her bio on our website www.bellaformapilates.com

The Pregnancy Adventures of a Pilates and Gyrotonic teacher

2010-01-26T13:23:00.000-08:00

Here's a fun post for you new and expectant mothers! (I know we have at least four in the studio at present, wow!) The Pregnancy Adventures of a Pilates and Gyrokinesis Instructor - she offers her own candid reactions to pregnancy, weight-gain, fatigue, morning sickness, etc. as well as her fitness routine. Enjoy! http://bit.ly/907j5f (there are several other posts that you can access from the below this article)

Pilates Helps a San Diegan Battle Back

2010-01-15T11:52:00.000-08:00

Here's a repost from our sister studio, EnCORE.

This is an incredible story! Jodie Beckner was involved in a harrowing and debilitating car crash in 2003 that left her comatose and unable to recognize her family for three weeks. Through intensive physical/occupationaltherapy and true grit, Jodie battled back, eventually juggling a full load of college courses and a full-time job.She now teaches pilates at Pilates Plus in La Jolla, and isplanning to attend nursing school and join the Peace Corps one day.
Check out the full inspiring story here.

Can Generosity Make you Healthier?

2009-12-16T11:52:00.000-08:00

Can generosity really change your life? According to Cami Walker it can. Watch this video to see how she has dramatically improved her health, then go online to take the 29 gift challenge http://bit.ly/29GIFTS

The Healthy Traveler

2009-12-02T13:25:00.000-08:00

Michael Feigin, proprietor of The Fitness Guru, a boutique gym in Brooklyn, had this to say about exercising when you're traveling.

Q. Is there one type of exercise that’s best for your body while traveling?

A. I’m a Pilaticist, so I’d automatically say Pilates by default. But again, I don’t think people should get too specific with regard to what they do.. The point is: get out and move. When you get to the hotel, drop off your bags and go out for a walk around the neighborhood. Get a sense of that. Get a sense of your surroundings, because just the moving around, just the walking around is again going to help the circulation, going to help the body get back up to a level that will sustain good health.

Read the whole article here.

Promoting Healthy Habits or Discrimination?

2009-11-27T12:49:00.000-08:00

A controversial program at Lincoln University is drawing criticism and outrage. 30 Seniors who have otherwise satisfactorily completed their coursework at the University will not receive their degrees. Why? Because they are overweight and have not met requirements to lose weight or prove a significant effort towards that goal. http://bit.ly/5GBozU

While I understand where Professor James L DeBoy's intentions arise. I think he has missed the mark with this program and has led the University to practice discrimination in his efforts to encourage students to adopt healthy habits. I can understand, and encourage all colleges and universities to require that students pass a basic nutrition course and a basic physical fitness course. This requires that students are exposed to information that will allow them to make educated decisions about their health. It may open their eyes to things they did not know about their current lifestyle. It positions them to ask an expert for advice and even gain a mentor in their quest for health. What it does not do is force an individual to then adopt those practices or forfeit their degree.

What do you think? Weigh in on our Facebook discussion board.

An Attitude of Gratitude (part deux)

2009-11-25T14:06:00.000-08:00

Here's a little bit more to chew on before your tryptophan and pumpkin pie extravaganza tomorrow, more research evidencing the link between practicing gratitude and increased well being. http://bit.ly/7VQBU8

Healthy Friday - Holiday Stress?!? What Have We Forgotten?

2009-11-20T12:04:00.000-08:00

We're still a week before Thanksgiving and I'm already seeing some of my favorite people succumbing to the unnecessary and self-inflicted stress that far too often accompanies this season of gratitude, generosity, grace, reflection and celebration. Why is that? Have we completely forgotten what it is we're celebrating? Have we lost the essence and spirit of the season?

I know for myself, when I find myself stressed during this season it usually has to do with wanting to make holiday accommodations, food, gifts, etc. "perfect" (as if it wasn't already) for the people I care about. How silly is that? The people we love don't care about the perfect souffle or the centerpiece being just so. Of course all of the love and energy that is put into finding the "perfect" gift and creating the "perfect" seating arrangement is noticed and appreciated, but I know that I am perfectly happy just to sit in the company of my family and friends, and I'm certain the feeling is mutual. I'd rather see my loved ones happy and present while we all enjoy peanut butter sandwiches than have them stressed out over making a seven course meal to impress me. If the pie burns, so what, we can all have a good laugh and go for a walk together instead of having dessert.

As for those relatives who do make judgments based upon how well you set the table or how moist the turkey is, let's find compassion in our hearts for those people. How sad and small their lives must be that they are too busy passing judgment to notice the joy that is present all around them in the connections they could be making with other people.

Set the example and be forgiving of yourself and your loved ones this holiday season. Take a deep breath, settle in and find the perfection that exists in every moment. Look around and find the many things you have to be grateful for and watch your stress just melt away!

Tomorrow is the Great American Smokeout

2009-11-18T15:14:00.000-08:00

Did you know . . .

Tobacco use remains the single largest preventable cause of disease and premature death in the U.S.
Cigarette smoking accounts for about 443,000 premature deaths – including 49,400 in nonsmokers.
Thirty percent of cancer deaths, including 87 percent of lung cancer deaths, can be attributed to tobacco.
Smoking also accounts for $193 billion in health care expenditures and productivity losses.
Great progress is being made in reducing tobacco use in the U.S., with adult smoking rates in 2007 declining among all adults to 19.8 percent.

The American Cancer Society holds the Great American Smokeout every year to support individuals in taking an important step to improve their health, quitting smoking.

Rockin' it!

2009-11-16T14:41:00.000-08:00

How do the Radio City Rockettes that only work the traveling troupe during the holiday season stay strong, lean, limber and ready for the next demanding season of performance? Pilates of course.

The return of Healthy Fridays!

2009-11-13T12:56:00.000-08:00

Healthy Fridays are back!

Now that we're heading into the holiday season, I need to remind myself, more than ever, of all of tips and tricks to maintaining my healthy routines and choices in the season of temptation.

I found this great article from the Grand Rapids press with many simple hints for staying true to your ideals of health and wellness while enjoying the holidays. http://bit.ly/2AgjHY

Another great resource is our friend Christa Orrechio, Holistic Nutritionist and founder of the Whole Journey. Here are her tips for healthy holiday eating http://bit.ly/1UNk99. She'll be offering healthy holiday tips at our Holiday Open House (Dec 5th - 4PM - 7PM) and will be joining us for a special program in January (more to come on that!)

The Principles: Control

2009-11-11T12:37:00.001-08:00

      Do you remember Michael Jordan's gravity defying air time? How about Michael Jackson's dance moves that no one else could ever quite replicate? What was it that made Jeanine the top dancer on "So You Think You Can Dance?" Gymnasts, dancers, runners, swimmers, and even hockey players achieve a level of control over their physical movements that is breathtaking to watch.

     You can breathe a sigh of relief, you don't have to think about attaining that level of control over your physical movements, but you can always work towards increasing and improving your control over your body's motions. Completing each exercise with control allows you to gain the most out of your Pilates workout and prevent injuries caused by improper movements, and the same principle carries throughout your daily life.

     So what does that mean anyway, moving with control? To me, control is comprised of and the result of all of the other principles of Pilates: Concentration, Centering, Fluidity, Precision, and Breath. It means using your intrinsic musculature to stabilize your body as you slowly elevate and lower your limbs rather than flinging them through the air like wet noodles. It means drawing your deepest abdominal muscles towards your spine as you roll up from the mat, one vertebra at a time, as opposed to the jerking motion of your grandparent's sit-ups and crunches. It means being aware of how your body is intended to move in each exercise and working towards achieving that movement, even if you can't quite get it today. It means committing yourself fully to each exercise and moving deliberately and intentionally. All of the sometimes baffling cues and visualizations you receive from your Pilates instructor -- like "cross the eyeballs of your pelvis," and "keep the bowl of your pelvis from spilling as you move," -- are invaluable feedback that will help you develop control in your unique body.

     Control of movement is not something that can be achieved overnight. I can't raise my chest as high off the ground in chest lift position as Rael Isacowitz can, nor can I do the swan dive with anywhere remotely near the grace of a swan. I do, however, work towards control in each movement of my workout, even when I start shaking from the fatigue of muscles that are not used to being worked. Each time I practice I get a little bit better, incrementally, and so will you as you put your intention towards developing control. Make a commitment to yourself to gain better control of your body, start with just one repetition of each exercise, or just one exercise in each workout, and you'll be amazed at what you can achieve.

2009-11-09T15:02:00.001-08:00

Give the Gift of Health!
Throughout November and December
stretch your holiday gift-giving dollars with
Discounted Gift Certificate Packages!

$10 -   1 Mat Classes (Save $5)
$25 -   2 Mat Classes (Save $5)
$50 -   4 Mat Classes (Save $10)
$75 -   1 Private Lesson and
          2 Mat Classes (Save $20)
$100 - 2 Private Lessons (Save $30)
$150 - 2 Private Lessons and
          4 Mat Classes (Save $40)
$550 - 10 Private Lessons (Save $75!)

Each gift certificate purchase over $50 comes with it's own stocking to stuff, a complimentary pair of Holiday ToeSox! (While supplies last. Limited Quantities.)

Package discounts apply to gift certificate purchases only. This offer can not be combined with any other promotion or discount with the exception of our referral rewards program. That's right, if you're purchasing a gift for someone new to Bella Forma Pilates you get a free class of your choice!

The Glass Half Full: Rehabilitating an Injury

2009-11-09T14:56:00.000-08:00

Whether you sustain an injury through a traumatic experience such as a fall or car accident or your condition is one that has developed over time through improper body mechanics--living with an injury can be mentally as well as physically daunting. And for those who are accustomed to a certain level of physical activity as part of their daily routine, it can be especially frustrating.

Fear not. Having an injury doesn't necessarily mean that you'll have to forgo working out altogether. Whether you've been practicing Pilates for years or you're stepping into the studio for the first time, depending on the injury Pilates can be a great way to continue an exercise regime as your body heals.

One of the many benefits people attain when practicing Pilates is an understanding of alignment and posture. A heightened awareness of your body's tendencies can be crucial in identifying faulty movement patterns thereby preventing and also rehabilitating injuries. Programming proper muscle memory and developing adequate strength and stretch are cornerstones for maintaining a balanced body.

Often clients with injuries get easily discouraged that they're not able to execute an exercise the way they "used to." It is normal to feel frustrated when you think that your leg should be straighter or you should be able to hold a position for longer.

And while it might not be a popular view, sometimes having an injury can be a blessing. It is a great time to slow down and refocus your energies. Take a step back. Give yourself permission to move with less range of motion or maybe less springs. Remember that sometimes it's better as you learn new, more effective ways of moving to use a modified variation of an exercise. Be patient and give yourself a break!

Pilates is all about quality over quantity. Use your time of rehabilitation to revisit some key principals of Pilates. It is amazing how something as seemingly basic as breathing can positively impact your injury and help you on your road to recovery. So while your injury may seem more like a hindrance than a help, your ability to change your body can be an extremely empowering experience. Who knows? You might become even stronger than before your injury.

Article by Angelique C.

An Attitude of Gratitude!

2009-11-06T13:50:00.001-08:00

Another excerpt from our November Newsletter.
View the whole newsletter at www.bit.ly/BFP0911
This month we are given an opportunity to reflect on what we are grateful for in our lives. I'm thankful for that reminder to pause and appreciate just how wonderful my life really is.
     In "The Psychology of Gratitude" by Robert A. Emmons and Michael E. McCullough ( 2004, Oxford University Press) they state that "[scientific] findings are beginning to substantiate what many people have long intuitively known: Positive emotions bolster one's ability to meet life's challenges with grace and ease, optimize cognitive capacities, sustain constructive and meaningful relationships with others, and foster good health."
     Go ahead, give it a try, right now, I'll wait for you while you think of three things that you are grateful for. Here, I'll do it with you.
     I am grateful for:
          All of the amazing individuals who grace Bella Forma with their wonderful spirits every day, (that would be YOU!)
          The opportunity to work in a wonderful supportive environment surrounded by people I love
Pilates, seriously, this movement practice has changed my body: alleviating aches and pains, healing an old injury in my shoulder. What could be better than a healthy body? Joseph Pilates said that "Physical fitness is the first requisite of happiness." It's so true.

So how do you feel? Are you feeling lighter, more uplifted, ready to meet any challenges you have been presented with today? If not, keep trying, make it your mini experiment for this week. Every time you are at a red light think of three things you're grateful for and then just notice any shifts that happen in your own state and in your life. They might be subtle, but they will be there.

The Principles: Fluidity

2009-11-04T13:44:00.000-08:00

       It has been said that a dancer must have more than mastery of technique; they must be art in motion. Have you ever been awestruck by an athlete, a dancer, or a bird in flight? What is the difference between someone with impeccable technique and someone who moves seemingly effortlessly and with unparalleled grace? One difference is fluidity, or the ability to coordinate movements so that each one blends seamlessly into the next.
      So what does this have to do with you and your Pilates workout? Everything! Fluidity ties in with the principle of control (see our September Newsletter) as well as with the principle of precision (look for it in January), yet has its own nuances. Like muscular control and precision, fluidity will help you get the most out of your workout and prevent injuries. Like control and precision, fluidity requires your movements to be calculated and exact, yet seemingly effortless. What this principle emphasizes, however, is the transition from one movement to the next, the space between movements. Fluidity is about moving in an even steady rhythm and with mindfulness. It is about transitioning from one motion to the next as if they are one movement.
      In your next Pilates workout notice the space between your movements. Do you stop and start, make jarring or jerking motions where a more rounded motion is desired? That's perfectly okay. We all do at times, even the Pilates "masters." This is not about judging yourself. It is about awareness, and in that awareness you have the power to make a conscious change. When you notice yourself being less than fluid, imagine what a more fluid motion might look like and feel like and work towards moving your body in that same way. The more you practice, the more familiar your body will become with the idea of moving with intent.
      The idea of fluidity is not limited to our physical motion. Joseph Pilates designed this system to educate our body, mind, and spirit. One way to develop greater fluidity in your physical body is to practice fluidity in your thoughts and emotions. When you allow everything to be exactly as it is with no need to subjugate or force a different outcome, you are practicing fluidity in your mind, and this in turn will lead to fluidity in your body. Every time you notice where you can be more fluid in your body, pause and reflect on your accomplishments too, and be grateful for the many gifts you have been given. You can breathe, walk, sing, dance and create! It is wonderful to want to work toward improvements in all areas of your life, but it is just as important to honor and appreciate where you are right at this moment and all you have done to get here. Maybe, just maybe, as you think about everything you are grateful for and allow your mind to be fluid you will notice your body following suit.

2009-11-02T13:52:00.000-08:00

Wow, what an inspiration! Caroline N. lost 145 pounds by ditching her fast food habit and opting for healthier choices. She includes Pilates in her workout routine too.

Check out her story here http://www.thatsfit.com/2009/11/02/fast-food-restaurants-eliminated-for-weight-loss/

Teaser

2009-11-02T13:41:00.000-08:00

Our new newsletter will be sent out on Wednesday (make sure you're on the list! You don't want to miss the great info and fantastic discounts!) The tough part about editing a newsletter is that there is always so much amazing information that inevitably some of it must be omitted :-( This exercise was cut from an article on fluidity, one of the principles of Pilates. It makes more sense in the context of the article, but give it a try anyway. It will help you get a better understanding of the concept of fluidity so when you see the article you'll be ahead of the game!

Try this: Take two breaths focusing only on your inhalations. Make your inhalation long and smooth and controlled. On your exhalations, let everything go. Don't control it at all. Breathe naturally for a moment (I don't want you to hyperventilate!), and then do just the opposite for two breaths. Inhale normally with no conscious control, but exhale in one long continuous breath at a slow steady pace. That is control [another principle of Pilates]. For your next two breaths, consciously control both your inhalation and exhalation, making them as slow, steady, and even to each other as possible. That is control and precision [you guessed it, another principle]. For your last two breaths, focus only on the space between the inhale and the exhale. Unless you are holding your breath it should be almost imperceptible, like a single point in the rotation of the wheel, just one moment in a single motion. That is fluidity, the inhalation naturally gives way to exhalation and the exhalation gives rise to the inhalation. Where does one breath or movement end and the next begin? When you move with fluidity that transition will be difficult to discern.

Keeping Limber After Injuries Part II

2009-10-30T11:26:00.000-07:00

Australian cricket star Phil Jaques underwent three surgeries for bulging discs and used Pilates to rehab each time. Now his surgeon tells him "You're not going to break down again.. . . a bomb could go off tomorrow, and [your] back would survive it. It's strong." Coincidence? I think not. Check out the article in the Sydney Morning Herald.

Keeping Limber After Injuries

2009-10-26T12:33:00.000-07:00

Who knows injuries better than former NFL stars? Many have multiple hip and knee replacements, aches and pains, tears and breaks that haunt them well past the end of their careers. One former NFL star is using Pilates and Yoga to stay limber and healthy!

Former Tennessee State and Dallas Cowboys star Ed "Too Tall" Jones, 57, said there was an adjustment period after retirement as he learned to deal with pain.
"I never missed a game even though I was hurt. I was just determined to play on the football field. But it took me four years after I quit playing to crawl out of bed pain-free. Four years," Jones said. "I think the reason I am doing OK now is because I work very hard — I do Pilates, I do power yoga, I go to the gym and work out. I have a professional masseuse. I have a therapist working with me all the time. If I didn't do that. …

"I look at other guys around me and they can barely get around. They've had back surgeries, had hips replaced, knees replaced. … Apparently if you played football, when you turn 50 you fall apart. So I worked hard to keep that from happening. I work out harder now than when I played.''

an excerpt from http://bit.ly/2CoIFF

Pilates and Yoga = Healthy Arteries

2009-10-23T14:22:00.000-07:00

Flexibility on the outside equals a healthy cardiovascular system. A new studypublished in the American Journal of Physiology suggests that a daily stretching regimen helps keep arteries healthy and fends off the stiffening that can precede cardiovascular disease. The researchers found that those with less trunk (midsection) flexibility were more likely to have blood vessels that had lost their elasticity, contributing to arterial stiffness. So keep coming to class!!

And check out the full article here.

Pialtes for Breast Cancer Survivors

2009-10-16T12:23:00.000-07:00

Lymphedema can be a painful and uncomfortable side effect of breast cancer surgery. It is also detrimental to one's health. When lymph fluid becomes stuck in the areas where lymph nodes have been removed immune cells can't travel to the areas where they are needed and waste material that has been removed from cells can't make it back to the circulatory system to be removed from the body.

The good news is that Pilates can help! http://www.bit.ly/1jCLEY

Muscular contraction is the driving force of our lymphatic system. As you move through your Pilates workout, the slow, fluid movements gently squeeze your lymphatic vessels, pushing lymph back towards your blood vessels! This is great for everyone, not just breast cancer survivors, but the nature of the movements in Pilates and the restorative and invigorating effects of this type of exercise are particularly helpful to those who have had lymph nodes removed.

A preview from our upcoming newsletter . . .

2009-10-02T13:15:00.001-07:00

The Principles: Center/Breath
The difference a breath can make....
Article by Alea Eurich

Healthy adults take between 17,000 and 28,000 breaths per day, an average of 23,000 breaths. Amazing, right? This happens mostly without our conscious awareness. Breathing is so simple and obvious that we often take it for granted; ignoring the power it has to bring body, mind and spirit together. This month we encourage you to consider the difference a breath can make.

Living the busy and full lives that we do, it is no surprise that there is an ever-increasing need for us to consider what it means to be "centered." Many thoughts may come to mind on consideration of such a topic: balance, focus, "the core", etc. But what ties these mental and physical properties together? It's the breath, all 23,000 of them. As varied as our daily activities are, so too is the nature of our breath. Musicians sing about it, "Just breathe", "Breath in, breath out", Poets write about it, "...it is no other than happiness itself, a breathing too quiet to hear", the Dr. asks you to take a deep breath when He listens to your lungs, and your Pilates instructor instructs you to inhale and exhale with each beat of the arms in the hundred.

A favorite author of mine, Wendell Berry, considers the delicacy of the breath so eloquently,

"Lately, I have found myself thinking about the differences between creatures and machines. But I had never so clearly understood and felt the differences as when John was in recovery after his heart surgery, when he was attached to many machines and was dependent for breath on a respirator. It was impossible then not to see that the breathing of the machine, like all machine work, is unvarying, an obvious regularity, whereas the breathing of a creature is ever changing, exquisitely responsive to events both inside and outside the body, to thoughts and emotions. A machine makes breaths as a machine makes buttons, all the same, but every breath of a creature is itself a creature, like no other, inestimably precious."

Precious it is and well said in my opinion.

Each breath we take is valuable. It has often been said that becoming conscious of our breathing slows our heart rate and helps us to focus our minds. Anyone who has spent some time as a student of Pilates, quickly learns the importance of the breath in their practice of these exercises.

Have you considered the unique design of our anatomy and the function of the breath? We have muscles between the ribs, a spine that is constructed of small attachments to each rib, a diaphragm that moves similarly to an umbrella opening and closing changing the pressure on the lungs and in the abdomen, and muscles spanning the front and back of our trunk in supportive slings. We were made to take deep breaths.

The breath is essential to being "centered". It is the only means of supply of oxygen to our organs and assists in ridding our body of toxins and waste. Deep diaphragmatic breathing massages our internal organs, aiding in digestion, and acts as a pump for our lymphatic systems, further helping to remove waste and pathogens from our bodies. As you exhale forcefully you contract your deepest abdominal muscle, which serves to stabilize your torso and protect your lower back. And what sits nestled between right and left lung? The heart. Every breath is like a hug for our own heart. Focusing on our breath requires mental attention and awareness. With conscious awareness of our breathing we can reap the benefit of better recruitment of appropriate muscle groups, better circulation and blood flow, clearer heads and sounder thinking, and overall better movement.

As if all that wasn't enough, this fantastically simple thing called the "breath" uses the abdominal muscles to connect form and function. Consider the preciousness of the breath this month as you go about your daily routine or in your Pilates practice. You might be surprised to find that the breath makes a dramatic difference in centering you mentally, physically and spiritually.

Take deep breaths... appreciate the place you find yourself in at that moment and value life with each one.

Pucklates? (Nevermind, that's awful)

2009-09-25T13:25:00.000-07:00

The Calgary Flames may have released Theoren Fleury from training camp but that doesn't take away the fact that "of the 56 players who tackled intense fitness assessment testing, Fleury came in 11th."

"I've been to 19 training camps (in my career)," he says.

"And this was the best results I've ever had overall. I knew that I'd worked hard and I'd done everything I possibly could to come into camp in shape, but you don't know until you do the test. I was probably as shocked (with my results) as everybody else was,"

It should come as no surprise that Pilates was a part of how Fleury managed to get himself into the best shape of his career and his life.

What an inspiring story! No matter where we are in our path, our age, our fitness level, our goals, Pilates can help us to be our best!

It's Easy Being Green

2009-09-23T12:52:00.000-07:00

I love finding new ways to make my life have less of an impact on the environment, from walking to my local farmer's market and buying in bulk to reduce packaging, to choosing organic cotton and recycled fiber clothing.

We can make choices in our purchase of mats, props, and workout wear that are environmentally friendly too! Check out all of the options from Natural Fitness!

My personal favorite mat is from prAna, the revolution mat (I love their clothing too! They have lots of recycled fabric and organic cotton and hemp options.)

If you already have a PVP mat, have no fear, you can now recycle your old mats at, go figure, recycleyourmat.com

Other options include:
Blue Canoe Clothing
YogaTribe and Culture Clothing
Lotus Blossom Style Clothing
Inner Waves Organics Clothing
Be Present Clothing
Gaiam Clothing, Mats, Props
Jade Mats
Manduka Mats (eko only)

Pilates Before Painkillers

2009-09-21T13:44:00.000-07:00

MD's in Australia are getting hip to alternative methods of pain management - namely Pilates!

"Dr Penelope Briscoe, dean of Australia and NZ College of Anaesthetists' Faculty of Pain Medicine . . . says doctors need to introduce patients to other strategies such as pilates, hydrotherapy and meditation to avoid misuse from prescription drugs."

click here to read the entire article http://bit.ly/hvO5Z

Guyville's "Pilates for Men" Video Series

2009-09-18T12:13:00.000-07:00

So Art's form isn't the greatest (What would anyone expect? He's brand new to Pilates) but the improvements are noticeable. The change in the shape of his body is noticeable too! Check out the difference between
Week 1 ( http://bit.ly/Plts4Men ) and Week 6 ( http://bit.ly/Plts4Men6 )

In their own words "This series proves that Pilates isn't just for the ladies." It's so true. I'm encouraged by an ever increasing number of men trying Pilates, but the average studio still sees predominately female clients.

In an effort to break the stereotype, I continue to post news clips on top male athletes who use Pilates as part of their training. Ultimately the amazing results seen by those relatively few men who are secure enough in their masculinity to step into the studio will speak for themselves and the word of Pilates will spread like wildfire through the male population.

Horsing Around

2009-09-14T14:12:00.000-07:00

If you are an equestrian, you know just how much strength and balance is required to ride well. The postural alignment that you gain from regular practice of Pilates exercises can help balance your seat (positioning and use of the pelvis for those of us non-riders). Whether you're a left loader, a right loader, hyper-kypohotic or hyper-lordotic Pilates can help you balance your posture so that you ride more efficiently, and communicate with your horse more effectively.

Check out this article from Pilates-Pro for more detailed information bit.ly/48CIjR

Random Posts

2009-09-11T11:34:00.000-07:00

A random selection of inspiring, informative, and/or idiosyncratic posts to enjoy.

For Inspiration - a computer programmer who decided to pursue teaching pilates after being laid off for the second time in five months. bit.ly/CK4O9

For Interesting - The New Zealand Herald reports on how the way your body deposits fat can indicate internal processes. bit.ly/izaax

And then there's idiosyncratic - Don't ask, just click. bit.ly/z4F1k

Today Only . . . Pass it On!

2009-09-09T12:38:00.000-07:00

Do you know anyone who's been dying to try Pilates but just needed a little something to prompt them into action? Well here it is!

For less than twelve more hours Bella Forma Pilates is featured on Groupon. Today only, first time clients can purchase 2 Private lessons and 1 Group Mat Class for only $50!!! Pass this on to your friends or perhaps purchase a few as gifts!

signing up for classes is as easy as clicking on
www.bellaformapilates.com

Bella News

2009-09-07T14:42:00.000-07:00

Our new newsletter is out! This month, the "C" word - Commitment ~Gasp~

Commitment to yourself, commitment to Pilates, commitment to every last count of the hundreds!! Here's a sample.

Hangin' With the Hundreds

Inhale 5 counts, exhale 5 counts, 40...
"I can do this!"
Inhale 5 counts, exhale 5 counts, 50...
"Gettin' a little tougher now."
Inhale 5 counts, exhale 5 counts, 60...
"How many more of these do I have to do?"
Inhale 5 counts, exhale 5 counts,70...
"Ugh, I'm not going to make it!"
...and you proceed to collapse into a heap onto your mat.

So you've made the commitment to your private lesson/class for the week. Hard part done, right? But now you are faced with the daunting challenge of the 100s. Does anyone really look forward to this exercise? Our bodies are always trying to choose the path of least resistance first. How tempting is it to skip that last 20 counts?

Did you know that just as you can train your body/brain to develop proper muscular patterning, you can also teach your body/brain to learn faulty ones. Therefore, when you don't complete the 100s because of fatigue, essentially you are training your body to stop when it is tired or when you are mentally challenged by the exercise.

Sometimes back or neck strain can impede your ability to perform the 100s properly. If you are experiencing back or neck strain there are a variety of ways to modify the exercise. For example, in cases of back strain, your legs don't have to fully extend. You can keep your knees bent into tabletop position or with your legs resting on the Swiss ball. You can even bend your knees and keep your feet flat on the floor. For those with discomfort in the neck, the 100s can be done with your head completely flat on the floor. Using the Triad ball underneath your head like a pillow is another great way to alleviate neck strain as it allows you to experience the feeling of flexing your trunk with adequate support for your head. Ask your instructor what modification(s) best work for you. In other words, there is a version of the 100s that is appropriate for you, wherever you are in your Pilates today.

In most circumstances, with the proper concentration, focus and form you'll be able to complete that last repetition or two. Tapping into your mind/body connection could give you just enough mental agility to supersede what you feel like is your physical limit. Try doing more than what you think you can. You might surprise yourself. So make that commitment to execute a full 100 the next time you are in class.

Happy Hundreds everyone!

To Your Health - Sugar Blues

2009-09-04T13:11:00.000-07:00

Diabetes affects some 27 million Americans, and another 54 million are pre-diabetic. These are staggering numbers, especially when you consider that a growing percentage of this population is children. The good news is that unless you have type 1 diabetes, which is genetic, this life threatening condition is both preventable and treatable through "alternative" measures. (Obvioulsy work with your doctor and a registered dietician to monitor your blood glucose levels if you wish to treat your diabetes in a holistic fashion. You may be able to decrease your insulin dependency, but the process needs to be carefully monitored)

I have a bigger sweet tooth than anyone I know, but I am able to keep my cravings in check by snacking on fresh fruits, using stevia (an herb with zero calories and zero glycemic index!) and agave nectar (a low glycemic syrup from the agave cactus). Be careful though, stevia is EXTREMELY sweet. A couple of drops is usually enough.

If I am craving chocolate, I drink an 8 oz. glass of unsweetened chocolate almond milk with a few drops of stevia. It provides 25% RDA of vitamin D, 20% RDA of calcium, 50% RDA vitamin E, and 10% RDA vitamin E, with ZERO sugar and only 3g of carbohydrates. I get all the chocolatey goodness without the refined sugar.

Another favorite is Luna and Larry's Coconut Bliss, a non-dairy "ice-cream" made out of coconut milk and sweetened with agave nectar. It comes in several tempting flavors like "Mint Galactica" and "Cherry Amaretto". No refined sugar, no dairy, what's not to love?

Sugar cravings can be a signal from your body that it needs protein. Try having a serving of unsweetened yogurt with some fruit, or maybe go for a protein smoothie and see if that satisfies you.

Finally, get your body moving!!! Exercise takes energy, lowering blood glucose levels and decreasing your risk for the many detrimental effects of high levels of glucose in the blood. Your Pilates workout just got a little bit sweeter! Check out this article for a bit more on exercise and diabetes http://tinyurl.com/m7pgnu

Have a healthy weekend!

For the Boys (and Men)

2009-09-02T13:40:00.000-07:00

Real men do Pilates . . .

Add yet another top MALE athlete to those who use Pilates as a part of their fitness regimen. World Champion sprinter Terrance Spann practices Pilates and teaches others when he's not training.

http://www.americustimesrecorder.com/sports/local_story_244200323.html?keyword=topstory

Pilates For Two

2009-08-26T14:06:00.000-07:00

In case you missed this in our newsletter . . .

Much has changed since the days when medical doctors would advise against any type of abdominal exercise during pregnancy. (Doctors used to tell women to avoid massage during pregnancy too! Can you believe it?) As more research is done and more knowledge is gained about the body, about pregnancy, and about how various exercises affect the body, it is becoming apparent that Pilates can not only be done safely during pregnancy, but can also help a woman to have a more comfortable pregnancy and a more quick and easeful delivery. The key is to know what changes are occurring in your body, don’t push yourself, and work with an instructor who is educated in the necessary modifications.

The Power of Positioning: Once you are in your second trimester, it is no longer safe to lie on your back for extended periods of time, as the uterus can press on the vena cava, cutting off the flow of blood returning to the heart. This could cause depleted blood and waste materials to remain with the fetus, obviously far from ideal conditions for your developing child. Exercises from a seated position or from hands and knees are a great alternative, and can often be more comfortable.

Keeping it Together: Diastasis Recti is the separation of the two halves of the rectus abdominus that happens during pregnancy in most women. The condition itself is completely normal and nothing to cause concern. Caution should be taken, however, to ensure that the separation is not unnecessarily increased. Exercises to avoid are those that "require the rectus abdominus to contract strongly against gravity." (Goodman) While this includes a large portion of the Pilates repertoire, there are plenty of modifications and alternate exercises that your instructor can guide you through.

The focus of your work during pregnancy should be on the deeper abdominal muscles, the trasversus abdominus in particular. The transversus abdominus runs horizontally around your abdomen. When it contracts, tightens the waist like a corset. Strengthening this muscle helps to keep the rectus abdominus from separating too far and can actually help pull the two halves closer together where diastasis has already occurred. It can also make labor easier as you are strengthening one of the major contributors to "pushing."

Stretching the Limits: During pregnancy a woman’s body secretes a hormone called relaxin. Relaxin softens connective tissue, allowing greater mobility. This is the body’s brilliant way of accommodating the many changes happening in the body, and eventually allowing the widening of the symphesis pubis, which is necessary for the baby to pass through the birth canal. Along with those many benefits comes the responsibility of being very aware that you are not overstretching your body beyond its healthy range of motion.

With good awareness (concentration, there it is again) and proper guidance from an instructor who is versed in prenatal Pilates, you can continue your workouts throughout your pregnancy and reap the benefits of a strong healthy body to help you through labor and recovery.

Getting in Gear (Bad Pun Alert!)

2009-08-24T13:09:00.001-07:00

Cycling is such a fun and functional way to exercise. I love cruising around town, to the grocery store, to work. I save gas, I get to breathe and be in nature (sort of), and I get a workout.

It can be a major pain too, literally. Low back pain is extremely common among cyclists, and I know this from experience (from my pre-Pilates days of course ;-) The good news is that the core strengthening and alignment gained in your Pilates workouts translates to your cycling, both to prevent pain and injury and to boost your performance! What's not to love?

http://www.bikeradar.com/fitness/article/health-protect-yourself-from-back-pain-22868

To Your Health - BPA No Way!

2009-08-21T11:57:00.000-07:00

You've probably heard about how bad your plastic water bottle is for the planet, but did you know how bad it is for you? Read on and find out why you may want to pick up a Klean Kanteen stainless steel water bottle.

BPA (Bisphenol-A) is a substance commonly found in plastics. Almost every brand of water on the market that is bottled in plastic is bottled in a container that contains BPA. Soda bottles have it too, as do many packaged food containers. So what's the big deal?

BPA leaches into your foods and beverages, especially when the container becomes warm. Have you ever left your water bottle in the car? What about microwaving that instant soup in a bowl? Even at room temperatures BPA is seeping into your foods, and it is dangerous at levels far below what the FDA still considers safe.

BPA is "estrogenic" which means that it mimics estrogen in the body, disrupting your body's delicate hormone balance and setting off a cascade of health concerns, most notably reproductive function (in both women and men.) It is linked to "inflammation and oxidative stress," the latter of which is a risk factor for cancer and other chronic degenerative diseases.

"BPA has been connected to a wide variety of other adverse effects, namely: Increased risks of brain, reproductive, cardiac, and immune system diseases and disorders; problems with liver function testing; interruptions in chemotherapy treatment; links with serious health problems based on over 200 studies which found it to have negative effects at doses lower than the FDA’s current standards; retention in the body longer than was previously believed; leeching into liquids being held in containers regardless of the containers’ temperature; and longer lasting damage, which can be passed to future generations." http://www.newsinferno.com/archives/11843

The FDA will be reconsidering a ban on BPA this November. If you have the time, why not tell the FDA just what you think about an agency that was formed to protect consumers allowing such an insidious toxin to be used in food and beverage containers. Until this chemical is banned, make wise purchases: buy foods packaged in plant based cellulose rather than plastics, avoid water, juice, and soda in plastic bottles, and buy your own reusable container* to pack water with you. It's better for the environment, and just might save you from a whole host of health issues!

* Stainless Steel is my recommendation. Who knows what other contaminates are leeching out of even BPA free water bottles, and aluminum will react with any acidic juices, teas, or even lemon water -- aluminum is thought to be a contributor to Alzheimer's disease.

Time for a new job?

2009-08-20T08:00:00.000-07:00

Consider teaching Pilates! There is no other job that I know of that allows a flexible schedule with the ability to do what you love and work around wonderful people. After finding a career in pilates I knew I had to look no further. And I have had a lot of different types of jobs working as a nanny, in retail sales and promotion, corporate fundraising and even at a temp agency. After thinking of my co-workers in the pilates studio, I realized that they had had a variety of jobs too! At BFP there are two instructors that have had careers in the legal arena, another as a pharmaceutical sales rep, a bartender, barista, choreographer, teacher, consultant and even one in an adult entertainment shop (I'll never tell and you'd never guess!). Did I mention that one worked in the circus?! Yes, we are a unique group of passionate women at Bella Forma Pilates and we all share a deep love and respect for the work of Joseph Pilates. Sharing the benefits of a pilates practice with our clients and watching the journey unfold with a new student has each of us professing, "I love what I do!". If you are thinking of a career change, or just interested in learning how to become a certified pilates instructor, please let us know. Our BASI certification program is starting in September and it could be the beginning of a long and happy career for you! To learn more go to: http://www.bellaformapilates.com/san-diego-pilates-certification/default.aspx

Pilates To Go - What do you think?

2009-08-19T13:45:00.001-07:00

What do you think of tools like this? Are they a great way for people to get in a workout on the go? Are they an accident waiting to happen?

http://www.examiner.com/x-19177-Home-Fitness-Examiner~y2009m8d18-Yoga-goes-hitech

The Principles: Concentration

2009-08-17T13:05:00.000-07:00

In case you missed it in our newsletter . . .

The Principles: Concentration

Rael Isacowitz, founder of Body Arts and Sciences International (BASI) divides this principle into two parts, awareness and concentration. He regards "awareness as a state of mind -- of being mindful and feeling the movement" and concentration as "a more cognitive process of understanding the movement." (Isacowitz, 9)

Awareness is the initial realization of the body, where it lies in space, how it moves, and any tightness, misalignment, weakness, habitual movement patterns or other imbalances that we may have developed throughout our lives. That initial awareness is critical to achieve a baseline from which to progress. Our muscles and joints contain proprioceptors that tell our brain where we are in space and how far a joint can move before injury. Over time, we train our proprioceptors to feel that misalignments and limited range of motion are correct and representative of our body's full potential. In order to change those patterns, we must first become aware.

Concentration is viewed as the "bridge between awareness and movement" (Isacowitz, 9) Once you have established your baseline, it is essential to bring that same awareness into every movement. Checking in with your body periodically can help to develop your concentration. If you find yourself thinking about something other than your workout, scan your body, especially those places you are working to retrain, and notice if they are engaged, relaxed, stabilized, or moving as they should be in the exercise. By bringing your awareness and concentration to a particular muscle you facilitate the firing of that muscle. Where patterns exist, it can be difficult to work the correct muscle(s) even with intense concentration, but nearly impossible without that attention. If you don't know what you should be focusing on in a particular exercise, ask your instructor.

Remember to keep it light, you can over-think things. If you become tense or frustrated, let it go. Do your best, you can always move on to another exercise, one that is easier or more familiar to your body, and return to the more challenging exercise later.

Isacowitz, Rael. (2006). Pilates:Your Complete Guide to Mat Work and Apparatus Exercises. Human Kinetics. Champaign, IL

Article by Tamsin Thoren

You can always check out back issues on our website www.bellaformapilates.com

Healthy Friday - Let go of Stress!

2009-08-14T11:44:00.001-07:00

It's no secret that stress is anything but beneficial. You probably know that stress weakens your immune system, decreases digestive function, alters your sleep habits and mood, and causes your body to deposit fat in unflattering ways. We haven't even mentioned the effect on blood pressure, the load on your heart . . . The list goes on and on.

When you are stressed your body gets ready for "fight or flight" by dumping stored energy into the bloodstream so that you can perform super human feats of strength and stamina (fight that sabre toothed tiger, run from the grizzly bear). Today's stresses don't generally require any physical exertion, so the stress hormones remain present in our bloodstream, keeping the cycle going, and the calorie storage is deposited as fat, usually around our midsection (When the body is stressed we pull fat storage from the limbs and deposit it in our torso. This is bad for soooo many reasons.)

Enough about that. What can you do to manage your stress?

Remember to breathe! -- Taking deep breaths will help move your body out of "fight or flight" mode and back into a place where normal function can return and the body can begin clearing out all of the hormones produced by stress. The faster you can make that happen the better!

Get moving. -- Exercise is a great way to relieve stress. Make it something you enjoy, dancing, a brisk walk in nature, taking it out on a heavy bag (hey it can extremely therapeutic!). How about a Pilates class? ;-) Moving your body increases the depth and rate of your breathing, increases circulation, and burns off the calories your body has dumped into your bloodstream before they can be redeposited.

Take time for you! -- What do you enjoy? What brings you peace and happiness? A hot bath? A massage? Music? Give yourself permission to forget about everything stressful and immerse yourself into something pleasurable, a mini vacation. You deserve it! You will be better prepared to handle your responsibilities with a clear relaxed mind.

"Don't sweat the small stuff (and it's all small stuff)" - Richard Carlson -- This is so true, and yet so easy to forget. In the moment there are things that can seem to be huge. When we step back and put it into perspective, how much will this matter in 10 days? 10 weeks? 10 years? Is it worth my worrying over it now? Will my stressing over this help anything? These are good questions to ask yourself to gain perspective. Here are more great tips for getting perspective. http://abclocal.go.com/kgo/story?section=view_from_the_bay/health_fitness&id=6958418

Here's to your health! May you have a relaxing and peaceful weekend!

Have you tried Circuit Class?

2009-08-12T13:23:00.000-07:00

Circuit is a challenging workout that uses several different apparatuses (reformer, cadillac, wunda chair, bosu ball). You move through 20 minute sessions at each "station" to achieve a total body workout that is fun and interesting. This new twist on the Pilates method ups the ante on your workouts. See what people are saying about circuit. http://www.expressnightout.com/content/2009/08/pilates-circuit-training.php

Come try Circuit Class with Jenn, every Saturday at 7:00 AM. Start your weekend right.
Sign up on-line at www.bellaformapilates.com

It's Healthy Friday!

2009-08-07T12:29:00.000-07:00

"Slow food" has become a new slogan for foodies, nutritionists, and localvores alike. Even MSNBC is catching the fever http://tinyurl.com/slwfd1 So what is it all about?

Simply put . . .

It's about knowing what you're eating, knowing what all of those ingredients are, where and how your food was grown and processed, and what your body gets out of it.

It's about buying foods that are fresh, local, and in season and knowing your local farmers.

It's about cooking your own meals, cooking with your family, eating with your family, and using meal time as a way to strengthen your family and your community.

When "multeatask" (eat in the car, at our desk, in front of the TV) not only do we ingest more calories that are generally higher in "empty calories (those with little to no nutritional value), we don't digest our food as well. We don't chew as well (necessary for carbohydrate digestion in particular), we produce cortisol from the stress of the road, our jobs, etc. (leads to fat deposits around the mid-section in particular), and we pay far less attention to what and how much we are putting into our bodies.

Who wants to feel bloated, heavy, and sluggish after a meal when you can feel energized, nourished, and vibrant instead? Maybe it's time to put down the take out, and dine-in slow food style!

MS eased by Pilates

2009-08-05T12:37:00.000-07:00

A diagnosis isn't necessarily a life sentence. MS can be debilitating, but individuals diagnosed with the condition are using Pilates to keep themselves mobile. Many find that they are able to continue living their lives exactly as they had, and even do more than before, by using Pilates to condition their bodies and minds!

http://www.emaxhealth.com/1/81/32665/people-walking-disability-turning-pilates.html

Bella, Bella Best!

2009-08-03T13:49:00.000-07:00

Look who's on the "A-List!"

Thank you for your vote and for your continued support!

Getting to the Core

2009-07-31T12:37:00.001-07:00

Have you ever wondered what your instructor was talking about when they told you to work from your center, or your core? This article in the Seattle Post Intelligencer offers some insight.

http://blog.seattlepi.com/gracefulaging/archives/175130.asp?from=blog_last3

Keepin' it Real

2009-07-29T11:38:00.000-07:00

In the most recent issue of Pilates Style Magazine, there is an interesting article on Peter Fiasca's book, "Discovering Pure Classical Pilates."(classicalpilates.net) Fiasca offers interesting insight that all instructors would do well to keep in mind. It is so easy to jump on the next fad, or even invent your own, in order to keep your "competitive advantage" over the countless other studios, especially in the current economy. We have to remember, however, that while Joseph Pilates was refining and adding to his method up until his final days, his changes were based on years of self-study and working with students, and his approach was quite scientific. Any attempt to "improve upon" a system with proven results without the same lifelong dedication to and study of the art and science of the Pilates method is foolish or arrogant, or perhaps both.

I in no way mean to discredit the few in the crowd who have that lifelong dedication and scientific approach to the Pilates method. You know who you are, and you bring tremendous benefit to the Pilates community through your efforts.

Nor am I taking a stab at the "fusion" classes that exist. I'm a dedicated yoga practitioner and I know that the two disciplines compliment each other extremely well, so well in fact that I have thrown Pilates exercises into yoga classes where I knew my students would benefit, and vice versa. That siad, it needs to be made explicit, so that our students understand the differences between Pilates, yoga, and the slew of other techniques that have been thrown in the fitness fad blender as of late.

What it comes down to is that when we advertise a class as a Pilates class, that term should have a uniform set of standards that qualify it as such, and those standards are the ones dictated by Joseph Pilates. If you are deviating from those standards, you may want to give your class a name that more accurately reflects what is being taught.

Wii the People

2009-07-27T11:05:00.000-07:00

Alycea Ungaro (Real Pilates, NYC) made some great points about the new Wii pilates with Daisy Fuentes. http://realpilates.net/blog/2009/07/23/daisy-fuentes-teaches-pilates/

Our response: Is it far-fetched to imply that individuals could injure themselves attempting to practice Pilates at home with the guidance of a celebrity who has no training as a Pilates instructor? Not really.

Have you read the warning labels that are printed on most products these days? Some of them sound absolutely ridiculous (case in point, Hand Sanitizer - do not use in or near eyes), and yet, almost all exist as a result of some individual having done exactly what is being warned against and then suing the product maker for the resulting injury.

More importantly, however, Pilates is a system of intricate movements that require precision and attention to detail to be performed correctly. At best, individuals may get the wrong impression of Pilates when they don't receive the intended benefits of the exercises. At worst, someone could in fact injure themselves by performing a move incorrectly. I haven't viewed the Wii Pilates, but if it includes the pelvic curl, a basic Pilates move, there is the potential for significant cervical damage without proper guidance. Even a seasoned instructor wouldn't actually be in the living rooms of those millions of Americans doing Pilates on their Wii, but with years of experience teaching and observing common mistakes and misalignments, they could instruct the moves in a way that would minimize the risk of avoidable injuries.

I am excited that millions of American are being exposed to Pilates, yet disappointed that they are also being exposed to the potential risk of injury by the choice of the game maker to have an untrained celebrity "teach" the classes rather than a certified and experienced instructor.

To Your Health

2009-07-24T13:22:00.001-07:00

As much as we love to sing the praises of Pilates, your health depends on so much more than your Pilates workouts. From now on, every Friday we will blog on a pertinent health topic. From preventative care, to nutrition, to alternative health strategies, look no further than your friends at Bella Forma to keep you up to date.

If you've ever eaten anything that lists cottonseed oil as one of the ingredients, you may want to take note of this article. Cotton that is not certified organic is often treated with an herbicide very similar to agent orange, and this "conventionally grown" cottonseed makes its way into many products. Agent Orange has been linked to Parkinson's Disease and Heart Disease, among other maladies. http://health.msn.com/health-topics/cancer/articlepage.aspx?cp-documentid=100242351

Do your homework, read your labels, and know what you are putting into your body. It's the only one you get!

Principles for Prevention

2009-07-22T11:01:00.000-07:00

Chronic Low Back Pain (CLBP) effects so many individuals. An article in USA Today in 2006 (http://www.usatoday.com/money/industries/health/2006-10-16-back-pain-usat_x.htm) stated that "Lower back pain is a condition that eight out of 10 Americans will experience at some point. And the cost is measured in more than just pain: Medical treatment of back pain is estimated to cost $25 billion annually, according to Duke University researchers. Workers compensation costs and time lost from work add another $25 billion." With so much focus on how lower health care costs and improve our health care system, perhaps we need to be focusing on prevention and non-surgical interventions.

There is no question that strengthening your core muscles can relieve CLBP and increase functionality. (http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2684152, http://www.jospt.org/issues/articleID.1140,type.2/article_detail.asp) The key is performing the exercises correctly so that you are using the intended muscle(s) or muscle group(s). This means beginning your Pilates experience under the supervision of a certified Pilates instructor who is familiar with the cause of your LBP. Your instructor will guide you to the most beneficial exercises, steer you away from exercises that could aggravate your condition, and monitor your movements to ensure that you are not relying on larger, stronger muscles or falling into habitual movement patterns.

Your instructor is your guide, but it's up to you to do your homework too. Knowing and practicing the six principles of Pilates will help maximize your results and prevent injury. Here's a quick overview:

* Concentration - Joseph Pilates called his method "the thinking man's workout." Be present and aware of your body throughout your workout. Check in with your alignment and which muscles are working. Consciously recruit and relax muscles. This is how you "unlearn" old patterns and create new healthier movement patterns.

* Center - All motion begins in the center of the body and moves outward to the periphery. In other words, in order to move your foot, you must move your leg, and that begins in the large muscles of the "core" or "powerhouse."

The next two go hand-in-hand and are critical for injury prevention.

* Control - Each movement should be completed with intention and absolute control. Smaller, controlled movements are more effective than "flinging" or "hurling" your body to achieve a larger motion.

* Fluidity - Keep your motions smooth and flowing. Don't make "jerky" starts and stops. Don't flop down after holding a difficult position. Always return to your starting position slowly and with grace.

* Precision - Performing the exercises accurately ensures that we are working the intended muscle(s) and/or muscle group(s). For more advanced exercises, like inversions, precision is critical in injury prevention.

* Breath - Of course the breath oxygenates the body and removes waste, but it can also assist us in all the other principles. By engaging our deepest abdominal muscles, the transversis abdominis on our exhale, we stabilize our bodies during the most challenging points of an exercise. Our inhale can be used to stretch and open the trunk and avoid over arching or rounding our spine.

There are many resources available to learn more about these principles in detail. A wonderful book that I refer to on a regular basis is Pialtes by Rael Isacowitz (Human Kinetics, 2006)

Perhaps I will cover each principle in detail for my posts next week. hmmmmmm

Off the Mat . . .

2009-07-21T16:21:00.001-07:00

Are you intimidated by Pilates studio equipment? I was too, once-upon-a-time, that is until I gave in and tried it out and realized the amazing benefits. My workouts became more tailored to my body's needs, and the results increased dramatically! Imbalances in my body that I had lived with for years melted away with consistent workouts on various pieces of equipment. Now that I have been practicing apparatus work for several years it will always be a part of my routine.

This article will give you a basic overview of, and introduction to the main pieces of Pilates equipment. http://pilates.about.com/od/pilatesequipment/ig/Large-Pilates-Equipment-Pics/

Okay, now that you've been introduced, what are you waiting for? Make yourself an appointment to start training on these "apparatuses"

Pilates and Low Back Pain

2009-07-20T12:29:00.000-07:00

This is an interesting article, but unfortunately includes some misinformation about Pilates and low back pain.
http://nursing.advanceweb.com/editorial/content/editorial.aspx?cc=202549&zz=0#AnchorPostComment

Below is my full comment on the article, please submit your own and weigh in on the conversation!

I would have to disagree with the statement that Pilates does not “deal with the problem at its core.” This is an ironic choice of words as core muscles are at the root of many low back injuries and pain, and core muscle strengthening is one of the most noted benefits of the Pilates method. The Journal of Orthopaedic & Sports Physical Therapy published the results of a study showing that:

The results of the study support the hypothesis that an exercise therapy approach based on the Pilates method and directed at neuromuscular control mechanisms was efficacious in the treatment of a group of individuals with nonspecific chronic LBP. A 4-week treatment intervention was more efficacious than usual care in reducing average pain intensity and functional disability levels, changes were maintained over a 12-month period.

(Download the article here: http://www.jospt.org/issues/articleID.1140,type.2/article_detail.asp )

When you perform Pilates exercises correctly, you stabilize your pelvis using your own core muscles, rather than an external mechanism as the author recommends, doubling the results and benefits. Your body learns how to perform that stabilization on its own so that you are able to recruit and engage the muscles responsible for pelvic-lumbar stabilization throughout all of your daily movements. A skilled instructor guides their students to find pelvic stabilization, recognize what it feels like in the body, and learn to consciously recruit the appropriate muscles. This is why it is so important to receive instruction from a certified Pilates trainer, rather than working on your own with a DVD or book.

M. Tamsin Thoren, HHP

Perform like an Olympian!

2009-07-17T13:42:00.000-07:00

Olympic Athletes like Natalie Coughlin (Swimming) consider Pilates their "secret weapon" in keeping an edge on the competition. Coughlin states that "Pilates helps improve my stroke efficiency. It also cures me of bad habits, like slouching." Fellow olympian Lindsay Davenport (Tennis) also includes Pilates in her recipe for success.

Can you say that in English?

2009-07-16T10:23:00.000-07:00

Do you ever feel like your Pilates instructor is speaking a foreign language? In addition to completing rigorous training in Pilates, we study human anatomy in great depth in order to become certified instructors. Sometimes we forget that terms that are familiar to us are not in everyone's vocabulary. Don't be afraid to ask if you don't understand a term! This link provides a great basic glossary.

http://thinkpilates.com/pilates-words-terms-and-glossary/

Pilates for Scoliosis

2009-07-15T12:39:00.000-07:00

Check out this fascinating article on Scoliosis and Pilates. The article is geared towards instructors, but we can all empower ourselves to know our own body and be our own best healer, so read on even if you don't teach Pilates!

http://www.pilates-pro.com/pilates-pro/2009/4/3/pilates-for-scoliosis.html

Pilates for Children

2009-07-14T15:40:00.000-07:00

Check out this great article on Pilates for children. "As a teacher, I recognize and appreciate the effect it has on them, promoting calm and concentration." Perhaps we should prescribe Pilates instead of Ritalin.

http://www.dallasnews.com/sharedcontent/dws/fea/healthyliving/family/stories/DN-nh_kidfit_0714gd.ART.State.Edition1.4bc82a8.html

Classic Joseph Pilates Videos

2009-07-14T15:19:00.000-07:00

Check out these videos to see Joseph Pilates in action.

http://www.youtube.com/watch?v=HUeDhtVtCrE&feature=channel

http://www.youtube.com/watch?v=6_tRgTiABBE&feature=channel

http://www.youtube.com/watch?v=xo4tJrlw91s&feature=channel

Close up on "Rowing" (from Pilates Style Magazine)

2009-07-13T10:42:00.000-07:00

"Rowing," like all Pilates exercises, requires great attention to detail and concentration throughout. If you're not already practicing this exercise, ask your instructor if it would be a good fit for you. If you are, here's more information to help you get the most out of this complicated move.

http://www.pilatesstyle.com/rowing_march_2009.pdf

BASI Certification at Bella Forma

2009-07-11T11:03:00.000-07:00

Have you considered becoming a certified Pilates Instructor? Bella Forma Pilates is hosting Body Arts and Sciences International's (BASI) comprehensive Pilates teacher training course beginning in September. This in-depth program provides both an academic and practical depth of knowledge. Rigorous training on the full range of Pilates apparatus is followed by an extensive apprenticeship program. Last year's instructors included Lisa Clayton Hubbard (one of the models in Rael Isacowitz's book) and Krysti Cooper White (Oprah's Pilates instructor).

For more information and a schedule of classes visit http://www.basipilates.com/carlsbad-california-pilates-certification-cttc-282.aspx

Pilates for Pink

2009-07-10T10:22:00.000-07:00

Bella Forma Pilates will be participating in Shape Magazine's Pilates for Pink again this year. Look for classes throughout October with the P4P label. All proceeds for designated classes are donated to the Breast Cancer Research Foundation. Do you need any better reason to come workout?

http://www.shapeonline.com/pfp/

Put Your Best Foot Forward!

2009-07-09T11:19:00.000-07:00

Think globally, shop locally! Do you hate working out barefoot? Bella Forma now offers ToeSox to keep your tootsies warm and clean while you workout. They have non-slip grip on the sole to keep your feet firmly planted on the reformer. ToeSox is a Carlsbad based company, so you're supporting the local economy too!

http://tinyurl.com/ToeSox

Pilates is Here to Stay.

2009-07-08T09:52:00.001-07:00

Pilates is here to stay. (as if we didn't already know that!) The latest ACSM poll of fitness professionals ranked "balance training" (which includes pilates) in the top 10 fitness trends worldwide. If this tells you anything, just two years ago, it didn't even make the top 20. (That's shocking to me from my Southern California bubble!)

http://www.reuters.com/article/idUSTRE55S1NY20090629?pageNumber=1&virtualBrandChannel=0&sp=true

Mayo Clinic Recommends Pilates

2009-07-07T17:06:00.000-07:00

While not the most in-depth coverage, the Mayo Clinic, in their June Women's HealthSource Newsletter, has recommended Pilates as "A Low-Impact Way to Build Core Strength, Endurance and Flexibility" (last article on the page) How long do we have to wait until health insurance covers Pilates as preventative care? Now there's health care reform!

http://sev.prnewswire.com/health-care-hospitals/20090707/DC4308507072009-1.html

Triathletes use Pilates to stay in peak form

2009-07-06T10:11:00.000-07:00

Are you racing in the Solana Beach Triathlon? Perhaps you're just a hobby triathlete at the moment. Do you want to take it to the next level? Top triathletes like Emma Snowsill, Matt Reed, Chris Legh, Craig Alexander and Amanda Lovato use Pilates to stay in peak form. Integrate Pilates as a part of your workout schedule and you'll be ready for next year's Superfrog Long Distance Triathlon!

http://balmoraltriclub.org.au/triathlon-news/09-06-15/Pilates_for_Triathletes_-_By_Nobo_Pilates.aspx

Pilates for Teens

2009-07-04T10:57:00.000-07:00

Fostering mind/body connectino in teens through Pilates . . .

http://www.pilates-pro.com/pilates-pro/2009/6/26/pilates-for-teens-a-new-trend.html

Pilates = better posture = better golf swing!

2009-07-04T09:44:00.000-07:00

Do you want to improve your golf swing? Start by improving your posture, and look no further than Pilates!

http://www.pilatesdigest.com/pilates-for-a-better-golf-swing/

Pilates for Injuries

2009-07-03T09:36:00.000-07:00

Here are some good things to keep in mind if you are coming to your Pilates practice with an injury. Always talk to your instructor about your injury. They can help you find the best exercises and modifications to maximize your workout and quite possibly hasten your recovery.

http://www.examiner.com/x-15567-Nashville-Pilates-Examiner~y2009m7d3-Pilates-for-Injuries

How do Cirque -du-Soleil acrobats keep strong and limber? Pilates of course!http://www.newschief.com/article/20090702/NEWS/907025019/1011/LIVING?Title

2009-07-02T12:55:00.000-07:00

Keeping Cirque healthy is tough

By JOHN FLEMING
St. Petersburg Times

Published: Thursday, July 2, 2009 at 4:01 a.m.
Last Modified: Wednesday, July 1, 2009 at 11:59 p.m.
When physical therapist Vanessa Gurie assesses the condition of her clients, she often looks way up into the rafters of an arena to see them fly and flip and tumble in astonishing displays of daredevil acrobatics.

Click to enlarge
Opening-night performance of Cirque du Soleil's "Saltimblanco" at the Lakeland Center.

"They're amazing. A very, very talented bunch of people,'' Gurie said one recent afternoon, watching 16 men and women climb and leap and swing among four tall poles - taller than telephone poles - with uncanny power, speed and precision.

Gurie, 29, is health-services supervisor with "Saltimbanco," the touring Cirque du Soleil arena show. She was watching a number called Chinese Poles as the company went through its training routine. A few hours later, the acrobats would don outlandish, colorful costumes for the opening performance of a five-day run in Lakeland.

"We see a lot of repetitive strain injuries,'' Gurie was saying. "We tape a lot of wrists and ankles. But we also design exercise programs to prevent pain or we modify routines if somebody has an injury."

If you've ever seen a Cirque show, you've probably wondered how the performers' bodies hold up under the strain of these incredible performances - often two a day. The answer: They're as vulnerable as any athlete, so Cirque employs people like Gurie to head off show-stopping injuries.

While obviously geared toward the highest-level athletes, the Montreal-based company's training practices, emphasizing strength, nutrition and the body-balancing approach of Pilates, hold lessons for many who'll get no closer to a Cirque show than the front row.

A South African who has a master's degree in sports medicine, Gurie worked as a physical therapist for cricket and Australian-rules football teams as well as an Asian tour of "Cats" before joining "Saltimbanco" in 2007. She finds many similarities between the performers in professional sports and Cirque. Now, though, she has to be concerned not only with the health and fitness of her charges, but also with the safety of their working environment.

"My main duty is to ensure that their health and safety is taken care of at all times,'' she said.

Unlike Cirque shows staged under its trademark blue-and-gold big top, "Saltimbanco," the company's second production to play arenas, has to adapt to different venues. "Because we travel from week to week, we try to maintain exactly the same conditions,'' Gurie said. "For instance, we keep the temperature always at 72 degrees, so artists won't get cold when they come off after doing a number.''

They also pay careful attention to food, with Cirque employees preparing and serving all the performers' meals. Menus often are inspired by local foods. "Florida seafood would be high on the list of things we would have on this part of the tour,'' said Gurie, who figures that the company includes 10 to 15 vegetarians.

The acrobats often wear safety harnesses when they practice their high-flying tricks, but during the show they perform without them. In the act of sister trapeze artists, one dangles by her calf hooked over the other's foot, high above the arena floor, without a net.

Not surprisingly, it's tough to come down from that kind of excitement. That's why many of the performers do their major workouts after the show is over for the night.

Backstage at "Saltimbanco" is the training mat, a communal area where the performers do their workouts, tailored for each of them by Gurie, another physical therapist and head coach Michael Ocampo, a certified Pilates and yoga instructor.

"Most of these artists come from an extremely high level of sport,'' Ocampo said. "They were on national gymnastic teams and competed at national championships, world championships, some of them in the Olympics. So they pretty much know what they need to do to keep themselves in shape and stay healthy. If they do need assistance, that's what the two physios and myself are there for.''

Arranged around the large mat are exercise bikes, an elliptical trainer, free weights, weight machines, training poles and climbing ropes, a chin-up bar and Pilates equipment. Gurie and Ocampo are big proponents of Pilates.

"We're learning how much Pilates is beneficial for someone like an acrobat who tends to overuse certain joints, overuse one side of their body more than the other,'' Ocampo said. "With the Pilates approach, we try to almost re-center people, because otherwise acrobats can quickly become unbalanced from side to side, from front to back, because almost everything that we do is one sided or unidirectional.''

Ocampo, in his mid-30s, a Cirque performer in "Alegria" and "Saltimbanco" for 10 years before becoming a coach, explained that acrobats nearly always twist one way - to their right or left - when doing things like a salto (a flip) or cartwheel.

"Pilates tries to address the imbalances that are going to start to form in your body because you're only twisting one way,'' he said.

However, Pilates, with its focus on breathing and disciplined movement, can be a challenge for high-energy young athletes. The 50 or so performers in "Saltimbanco" range from 18 to 47, but most are on the young side.

"When you say to them, 'OK, let's slow down, let's take it on the mat and do these small, slow exercises,' it's a hard thing for a lot of acrobats to grasp, because they like to move fast,'' Gurie said. "But when they see it work for them, how injuries become less and less when Pilates is incorporated into their training regimen, then it becomes attractive, then everybody wants to do it.''