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STUDIO CLOSED
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September 16, 26, 27
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On this 12th anniversary of Symmetry Pilates Studio, it seems appropriate to bring to fruition one of my long-term goals...an online newsletter. My hope is to provide you with a little information and inspiration each month to help make your workouts more rewarding. I would like to take this moment to acknowledge each of you for your commitment and dedication to living life to it's fullest by making your health and well-being a priority. Thank you for choosing me to support you to this end. Believe me when I tell you, "I always look forward to my workday and being with each of you." In addition, thank you for your flexibility over the years. Not only have you gone to great lengths to adapt to my ever changing schedule but you have all helped out in accommodating your fellow clients when they needed to move a session time around here and there. This has created an effortless ebb and flow in the studio which makes all our lives just a little bit easier and more enjoyable. My goal is to create a place where you feel comfortable and supported. That each session is a series of activities that are both fun and challenging, leaving you feeling relaxed yet energized to enjoy the rest of your day. Thank you again for allowing me to be a part of your lives for so many years. I wish you all a bountiful and glorious "autumn". Warmly, Michele |
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Pilates and Breath
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We talk a lot about breath in Pilates. While breathing is essential for life and completely automatic, there are a variety of ways to manipulate the breath. In Pilates we focus on "ribcage breathing" or "posterior-lateral breathing". This is a breath that expands the ribcage to the sides and back by utilizing 3 sets of muscles called the "intercostals". The breath should not create tension in the neck or lift the shoulder or distend the belly (abdominals are engaged gently to prevent this from happening).
Whether your a golfer or gardener you should know that most of our rotation should occur in the thoracic spine. If our thoracic spine becomes inflexible and less mobile we can begin relying on the lumbar spine to generate more movement than it is comfortable doing. Ouch...
The benefits of "ribcage breathing" are:
~ increased lung capacity/function,
~ maintain abdominal support of the lumbar spine,
~ restore mobility of the thoracic spine and ribcage.
Self test: Seated tall, place your hands on the sides and backs of your rib cage. Make sure your shoulders and neck are relaxed. Breath in and out to experience the closing and opening of your ribs. Not much movement? Pull the stomach in gently, begin your inhale, and gently try to open the ribs wider, expanding them in to your hands. Think of an air mattress being blown up. You can also explore this technique breathing more in to the back of your ribs while seated in your car (at stop lights only please) or while lying inbed (great way relax). Click on the link below for more information and a demonstration:
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"Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor." ~ Joseph Pilates |
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Fixed vs. Freeform Equipment
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Have you ever wondered if there is a difference between fixed-motion (FX) and freeform-motion (FF) resistance equipment? FX equipment is a plate-loaded, fixed-motion machine. FF is a machine or piece of equipment allowing motion in multiple ranges within the exercised joint's capability such as pilates equipment or cable/based machines.
Data collected for the NSCA's The Journal of Strength and Conditioning Research compared the two types of equipment to determine which has greater benefits. Subjects performed 8-12 reps of a variety of strength training exercises 2x per week for 16 weeks.
The FF group showed twice as much strength improvement as the FX group. Study also found a 111% increase in joint pain among the FX group, whereas joint pain decreased by 30% in the FF group. Balance improved in both groups: however the FF group had a 245% increase in balance capabilities compared to only a 49% increase among the FX group.
To sum it up: "While fixed-motion machines may be necessary for specific populations, capable exercisers seeking significant improvement in strength and balance should take advantage of freeform-motion equipment."
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Physical fitness is: "the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure." ~ Joseph Pilates |
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Nia Movement Classes
|  Nia is a sensory-based movement practice that leads to health, wellness and fitness. It empowers people of all shapes and sizes by connecting the body, mind, emotions and spirit. Classes are taken barefoot or with jazz sneakers, to soul-stirring music in more than 45 countries. Trainings are designed for those seeking personal enrichment and professional development. Every experience can be adapted to individual needs and abilities. Step into your own joyful journey with Nia, and positively shape the way you feel, look, think and live. Parkpoint Health Club Sebastopol Community Center 1200 N Dutton Youth Annex Building
Santa Rosa, CA 425 Morris Street Monday 9:00am Wednesday 7:00pm Thursday 4:30pm $15 Drop In $12 Drop In
$12 Class Card (6 for $72) $8 Monthly Class Card
No Expiration Here Your First Class Is Free Here
No Membership Required |
"the Indian summer, attains its amplitude and heavenly perfection, the temperatures; the sunny haze; the mellow, rich delicate, almost flavored air: Enough to live -- enough to merely be." ~ Walt Whitman |
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