pilates and pregnancy

ever since i started teaching pilates several years ago, i've had the great fortune of having a very high client retention rate. i've seen my clients move through major life stages, i.e. getting a dream job, sending kids off to school, wedding planning, etc...and one of the more fascinating physical examples of these stages is pregnancy.

being pregnant might be just one of the most powerful processes in which one can find and truly understand the mechanics of one's core. sorry fellas, we might have ya on this one! the muscles, joints and bones that are at a woman's core go through some very drastic changes and its conditioning is the key to making this process as pleasurable as possible.

my teacher jill cassady of the pilates technique has referred to this work as training to keep the endurance up for the marathon of labor. the exercises we do during pregnancy build on the conditioning done before conception and work to maintain the pliable strength of the core muscles as well as protect the changing architecture of the joints. during labor, the transverse abdominus, the innermost muscle of the abdomen that surround our waist, is a prime mover to "squeeze" the baby out. the diaphragm is the key muscle for breathing. the pelvic floor learns to dilate. click here for jill's dvd on pilates for pregnancy!

this picture shows a practitioner doing an exercise on the wunda chair that strengthens the shoulder, core and leg/gluteal muscles by forcing core stability with a dynamic push-up like movement in the upper body along with simultaneous hip & knee flexion in the lower body.

the multitude of safe exercises done during pregnancy include isometric, resistance-based, cardiovascular and active-static techniques that not only condition key core muscles, but also condition the stabilizer muscles of the shoulders, hips and back so that the body remains adaptable.

pilates is amazing for pregnancy. not only is it ideal for core conditioning and healthy joint mobility and stability, it keeps endorphins flowing so that one can stay positive and confident about her ever-changing body. it helps maintain good posture, keeps the body as free from aches and pains as possible and reduces risk of injury, swelling and edema. and of course, the delightful prize (second to the gift of a magical newborn!) is that recovery is that much quicker after delivery!

barre burning it at equinox west hollywood

happy holidays all! i’ve been having the time of my life this last quarter, with fantastic new clients, new class programs and new schedule that includes a barre burn class at equinox west hollywood!

as described by the club, it’s a “total body workout that slims your hips, tightens your thighs, lifts your seats and mobilizes your metabolism. utilizing ballet movements, intelligent isometrics, challenges in rhythm, range of motion and progressive core training, your body heals, tightens, strengthens, so you look, feel and move better!”

the class definitely lives up to this description so i hope people who are looking for something new to do can come check it out and stick with it!

if you want to condition your body into straight up sexiness and learn how those dancers move with such strength and ease, then this class is for you! i share my background and lifelong love of commercial dance with everyone in class and will help you get there. we use the same foundational moves in pilates that are based in low resistance, precision, flow, control and long lines. we add some dynamic level changes (like high kicks and jumps) for more core destabilizing. it’s only 45 minutes so everyone gets in their cardio and their sculpting “burn” in at the same time.

friday morning workouts are meant to be fun. weekly attendance will get you strong, limber, poised and ready for that photo shoot or in shape for that long-overdue beach trip! come check us out at #equinoxfitness west hollywood 9am this friday, december 16^th for the last class of the year. we get to start back up again January 6, 2012. see you soon!

getting to know your diaphragm as part of your core

the thoracic diaphragm (or simply “diaphragm”) is the primary and most unique umbrella-like shaped muscle for respiration that lies between the thoracic (chest) and abdominal cavities. while difficult to perceive in the body at times, it is also a very important muscle in with respect to exercise, posture and in daily existence. what does this ultimately mean for your workouts? it means that because of its distinctive positioning, this muscle also affects your core conditioning.

the diaphragm’s muscle fibers attach to bones at inner surface of our bottom six ribs, at the front of the body at the sternum and at the back of the body at lower vertebrae. these muscle fibers converge at the central tendon which is attached to the connective tissue that surrounds the lungs. during inhalation and exhalation, the diaphragm (along with the muscles of the ribs) contracts and expands to create a suction to draw fresh oxygenated air into the lungs and then returns to its original shape to expel used air.

with respect to core muscles, the diaphragm is also connected to the postural muscles such as the transverse abdominus (your body’s own built in corset/weight belt), quadratus lumborum (back stabilizers) and iliopsoas (the hip flexors), creating an “upper roof” for these core muscles. its contraction not only affects lung capacity, but also affects the pressure in the abdominal wall and the activity of the abdominal muscles! so, you see, your breathing is indeed affected by your posture and vice versa. when we are aware of the diaphragm and consciously integrate our breathing into our workouts, we are maximizing its function and collaboration with our entire core.

when your fitness instructors remind you about your posture in cycling class or suggest ways in which you can manipulate your breath in yoga or pilates classes, it is more than just what it might seem. they are asking you to condition your core muscles by mobilizing one of the most influential muscles in respiration, posture and core abdominal conditioning. so listen carefully to what they say and key in to what your body is doing on the inside and out. with this focus, you will be able to find this important muscle and get it to work for you!

let it flow, let yourself go

i know, it's been EONS since i've posted...been hard at work and concurrently immersed in training for yoga tune up a wellness modality developed by my teacher, jill miller. i've also been part of the launch of a new rockin' workout called pound . while the two are on extreme ends of the spectrum, both are amazing methods that integrate major core and pilates work. they are also incredible stress relievers.

anyhow, so, i've been busy, a little more anxious than usual, but the pot of gold at the end of this rainbow was that i've learned a lot of life lessons in and out of my training over the past two months, some exhilarating from the start, and some quite humbling before the relief in clarity. the underlying message throughout, was to "let it go". for people who are perfectionists and high achievers, "letting go" might take a little more work - or a little less, actually!

so here's a nice little reminder that i will share - a quote from lao tzu, "by letting it go, it all gets done. the world is won by those who let it go. but when you try and try, the world is beyond the winning."

for the musical take on the concept, of "letting go", click here for the original writers of the famous beastie boys song !

continuing education

one day i was talking about handstands with a friend of mine after taking a yoga class. i revealed to him that my tense shoulders were what made them challenging for me and that coming to classes really helped me find methods to relax them. he responded by asking, "a pilates teacher has tense shoulders?" i said, "why yes i do!"

teachers all around are human beings too, with strengths and weaknesses just like everyone else. we are all results of heredity and conditioning. my students come to me for my expertise and i do my best to provide thoughtful and customized coaching. conversely, i seek the same in my teachers. specific to the above-mentioned case, i do attend yoga and pilates classes partly to remove tension from my shoulders.

when looking for a teacher or a coach, i find it best to find those who continue to challenge themselves and stay open to learning. the human body is a magnificent wonder, with the potential to reach some incredible states - both in health and disease. if you really think about it, our bodies are perpetually in motion, with cells dying and regenerating everyday. we must continue to evolve as our bodies do every day; therefore, there is no finish line when it comes to learning or teaching. there are endless corrections and progressions we can make with our wellness and daily existence.

so to my friend who questioned my tight shoulders, please remember, teachers need to be taken care of too. john wooden, one who inspired so very many beyond basketball, really said it so well - "it's what you learn after you know it all that counts." better believe that those teachers and coaches who stay open to learning are the ones that will take care of you the best.

reposting a good story on mind body connections

here's a great story from a student: she was carrying her groceries down a flight of stairs and suddenly she lost her balance. in years past, she tells me, she would have dropped the bag, spilling the contents and fallen immediately, surrendering to gravity and most likely obtaining a few bruises, scrapes, maybe pulling a muscle and such. in essence, she gave up immediately to the situation.

this time around, things were different for her. she lost her balance, but she fought to regain it. she focused to stay on her feet. she not only managed to do that, she reported, but she also kept the contents of the grocery bag from spilling out! she proudly told me of this accomplishment, saying that it was because she used her powerhouse to control her balance and prevent her fall. she also was pleased with the fact that she could focus on her ability to coordinate these things WHILE still holding onto the bag, keeping it upright. she had changed not only her physicality, she changed her whole attitude as well.

she fought and she focused instead of surrendering and giving up. of course this is my personal interpretation of this story, but i think it's a pretty good one, do you?

this is how pilates can help us all. as we strengthen our physical powerhouse, that strength will automatically fortify our mental state. a strong powerhouse means having great posture, and having great posture communicates confidence to the world. think about it - what connotations do you think about when you read the word "spineless"? we aim to support our spine with pilates exercises so that we can live our lives fully and healthily.

if you have a good story on how pilates has helped you, please share them with me. i've love to hear from you.

what we mean by "core"

i often sense that the word "core" is misinterpreted and sometimes misused. when pilates teachers refer to one's "core", i remind you that we are referring to the innermost muscles that support the trunk of the body. some people think that the word "core" means just your abdominals. we mean way more than that. imagine what an apple core is like when the rest of the apple has been eaten. the shape that it makes is actually a little similar to how we want our clients and students to envision their own core. when we speak of the "core" in pilates (and yoga) we mean those muscles that support the spine, the muscles that connect the ribs to the hips and other muscles that connect the spine to the hips.

we speak of creating a girdle for oneself, pulling all of the surrounding muscles in to establish a strong foundation. abdominal muscle groups like the rectus (along the front), the obliques and transverse (along the side of the body) are included in this definition, but so are the other muscles along the back of the body like the inner spinal erectors and quadratus lumborum as well as the latissmus dorsi which run close to the surface along the lower back. all of these muscle groups with many more, support the torso.

imagine how many muscles work together and how strong the many layers could be as they work together. with this strong core, your posture is at its best and you stand upright. when you stand upright, the benefits are endless to your body and overall well being. your lungs are able to fill with ease, your diaphragm is positioned to contract and relax maximally and your spine is stacked to serve most efficiently. with this posture, you have the capacity to take in the most oxygen as you breathe, therefore, increasing the circulation of blood throughout your system. with more blood and fresh oxygen through the system, the heart and brain work well. and yes, you guessed it, when your heart and your brain work well, you make the best decisions for yourself and you are confident with what you do.

a strong core in pilates will yield so much more than a 4- or 6-pack (so much of that is diet, anyway!), it will yield a strong spirit and strong foundation for living. and that's mind body connection at its best.