CALM AND STRONG
PILATES
FOR INNER AND OUTER STRENGTH
ARE YOU CALM AND STRONG?
Marie's Top Tips
This is where you find answers to Frequently Asked Questions, guidance, helpful videos, and sometimes just some funny things for the heck of it. If you have a question or a tip you'd like included, please email me and I'll do my best to include it on "Top Tips."
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How to find the class for you.
Yay! You've decided to try Pilates, but are confused by all the different types of venues and courses out there. What should you be looking for?
You can find good classes at almost any venue, whether at a church hall, Pilates studio or large gym. What is important is that your instructor has a recognised professional qualification. Most gyms and studios require their Pilates instructors to have a professional qualification, and you can ask other instructors to show you their qualification.
Next, class size is critical. In larger gym environments, you can have classes of 20-25 students. It is difficult to teach and keep students safe at such high numbers. Body Control Pilates, my studio, allows only a maximum of 12 students. This enables individual attention for each student and enables quicker and safer progression. To find a Body Control Pilates instructor closest to you, you can search on our website.
It is also advisable to take classes in a block of five or six sessions. This allows both you and the instructor to gain a knowledge of your body, to gradually build your knowledge of Pilates, and to keep you safe. Drop in sessions are physically risky and leave gaps in your knowledge and practice of Pilates.
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How to get the best from your class.
Try to arrive ten minutes early, so that you are not rushed. You can start releasing tension from the day and begin focusing your mind for your upcoming session. Be sure to tell your instructor if you have any injuries or illness, no matter how slight.
It's always best to wear layers, not just because of the changeable British weather, but classroom temperatures can vary wildly - even within the same class. It's best to tie up long hair and to remove long jewelry, as both can cause injury.
It's always a good idea to bring along a towel, which you can fold into a cushion to support your neck if cushions aren't available.
Why is Pilates called Pilates?
Here's a short history of Joseph Pilates and how his exercises became the method we call Pilates today.
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British Airways and Body Control Create Inflight Comfort
BA and Body Control Pilates, with the assistance of these British athletes – Olympic medallist Louis Smith, Paralympian and World Record holder Shelly Woods, and World Champion Jessica Ennis – have created a Wellbeing handout where they would like to help you feel as comfortable as possible on your flight. Try following some or all of these simple exercises, especially those marked * which have been designed to improve circulation.
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Sedentary Death Syndrome Linked to Many Ailments
"Everyone knows that exercise is good for them, but many don't realise it's a matter of life and death." Being sedentary is linked to a wide range of debilitating ailments - from diabetes to depression to osteoporosis, certain cancers, and even sexual dysfuntion. To find out more, read Carol Krucoff's article, "Sitting Yourself to Death." http://pilateson10th.com/pilates-improves-mental-wellness/
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The Mental Health Benefits of Pilates
Life needs balance. Often times staying focused on the moment is the best way to keep your mind at ease and your mental wellness in check. Though Pilates is focused on conditioning the physical body, it can also have benefits for your mental health.
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2015 - A Happy and Mindful New Year
We have two top tips for 2015. The first Top Tip is a mantra from Zen Buddhist monk and peace activist, Thich Nhat Hanh:
"Breathing in I Calm my Body. Breathing Out I Smile. I Am Living in the Present Moment. It is a Wondrous Moment."
The second Top Tip for 2015 is the text from our Guided Meditation, which is taken from the new book by Lynne Robinson and Carmela Trappa, "Pilates for Life, page 180. A voice recording of the Guided Meditation is coming soon.
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Pause Practice from Pema Chodron
Taken from “How to Make the Most of you Day - and your Life.”Take time to push the pause button.”
“One of the most effective means for working with that moment when we see the gathering storm of our habitual tendencies is the practice of pausing, or creating a gap. We can stop and take three conscious breaths, and the world has a chance to open up to us in that gap. We can allow space into our state of mind.
Breathing You invite the world in by breathing, it rings the bell and pauses while you answer, when the door opens, you flood back out into the world.
Taken from the Pema Chodron Primer.
Questions to Ask Before Giving Up
Taken from “Everything Is Awful and I'm Not Okay: Questions to Ask Before Giving Up.”
Day to day life hands us obstacles, but there are times when it is overwhelming, or when we struggle with temporary or long-term mental health issues. This document helps to tackle, in pragmatic ways, to understand what might be contributing to negative feelings and actions people can take to help themselves get through difficult times. The authour recommends that readers tailor make the list for themselves.