My New Class Schedule

I have a new schedule that I just updated. Please check it out!

Class Schedule

Mondays
Slim in Seven, 7 AM@ San Francisco Bay Club
Slim in Seven, 12 PM @ San Francisco Bay Club
Pilates Circuit Class, 6 PM @ San Francisco Bay Club

Tuesday
Small Group Equipment Class, 6:30 PM @ Informed Body

Wednesday
Slim in Seven, 7 AM@ San Francisco Bay Club
Slim in Seven, 12 PM @ San Francisco Bay Club
Group Equipment Class, 2 PM @ San Francisco Bay Club**
Pilates Circuit Class, 6 PM @ San Francisco Bay Club

Sunday
Small Group Equipment Class, 11 AM @ Informed Body Studio**

**Advanced registration required.

Studios

The San Francisco Bay Club
150 Greenwich Street
San Francisco, CA 94111
phone: 415.433.2200

Informed Body
389 Grove Street
Between Gough/Franklin
phone: (415) 626-1111

Natalie Coughlin and Pilates

I thought Natalie Coughlin, a USA olympic medal swimmer, did an excellent job on explaining how Pilates helped her in swimming and more. If you have any Pilates inspired exercises that have helped you in swimming, please send them my way!

Enjoy!

Podcast Links:
Q and A with Natalie
Pilates exercises with Natalie

Extra Links:
How Pilates helps with swimming
Total Immersion Swimming
USA Swimming
FINA

PILATES AND MORE FOR STRONGER BONES WITH ANGELES RIOS AND JOHN DONADINI

Pilates and strength training is a great practice for keeping your bones healthy as well as increasing bone density. It has been proven that Pilates can protect bone fractures by improving
balance, flexibility, and core strength. In addition, appropriate integration of loading exercise, such as jumping, plyometrics and strength training, can dramatically help the process. With the
knowledge that the combination of the two can produce unwavering results, we bring you the best of both worlds all wrapped into one!

Answers to Common Questions

Why should I improve my core strength?

The lower spine and upper thigh bones can soften with osteoporosis or osteopoenia, which may decrease your core strength. Hence, including a core strengthening program, resistant training and impact (ex. jumping) program that places stress on these areas and surrounding muscles (hip flexors and extensors, internal and external rotators, and abdominal muscles) is essential.

What are the core muscles?

The core muscles includes the deepest abdominal muscle transversus abdominus, which acts as a corset around your torso. In addition, the core muscles also include the multifidi (one of the many spinal muscles), diaphragm, and the pelvic floor. The general public tends to add the butt muscles and other abdominal muscles to this definition, but the core muscles do not move the body. Instead they act as stabilizers keep joints and surrounding tissue from extra wear and tear. These muscles (the butt and other abdominal muscles) are important additions to the core muscle for maintaining balance and lumbar pelvic stability. Deep exhalations is one way to activate the core muscles so please remember to take long deep breaths in Pilates.

Why balance training?

Since resistance training studies have shown only a 5% increase in bone mass for those with osteoporosis, it is important to include fall prevention exercises.

Why Flexibility?

Maintaining and improving your flexibility may help you maintain proper biomechanics and postural control.

What movements should I avoid if I have osteoporosis or osteopoenia?

Bending the back forward (spinal flexion) and excessive twisting (spinal rotation) of the back is not recommended since these movements may increase the likelihood of fractures in the spine, particularly the thoracic region (the vertebras that connect to your ribs).

Mondays and Wednesdays, 5:15 pm – 6:45 pm

Location:
Pilates and Beyond Studio
Contact:
Contact Breann Mitchell at 415.901.9368 or
Pilates@sfbayclub.com


Class Includes:
Initial Assessment the week of August
30th (appointment to be scheduled
separately by contacting Breann Mitchell)

90 minute classes:
45 minutes of Pilates Training with
Angeles Rios and 45 minutes of
Strength Training with John Donadini

150 Greenwich Street, San Francisco, CA 94111
415.433.2200

Born To Run

I just finished reading Born To Run, which inspired me to start running again, but in a different way. I am blogging about this book through my Pilates blog since I find that a lot of my clients seek my assistance after injuring themselves while running. Commonly, I find these injuries may have been prevented by using proper running techniques, a training program appropriately based for their level and including an exercise program that addressed their muscle imbalances. Christopher McDougall, in Born To Run, proposes that the lack of proper muscle development in the foot is due to the use of highly structured shoes, which may hinder people from running properly and injury-free.

As a Pilates Instructor, I see a lot clients with weak arches and poor balance control while working out barefoot. In fact, one of the first exercises, I will work on with a client is called "footwork," exercises that places the feet in different positions, which works different muscles along the lower extremities. Through this work, I can immediately observe muscle imbalances and compensation in a client and figure out what exercises I will go over during the rest of the session.

I am not sure if barefoot running or running in Vibrams is for everyone, but I think addressing foot strength and improving proper biomechanics could translate to runners moving more efficiently and experiencing less injuries while running.

Pilates and Running Link

I will be teaching a new workshop at the San Francisco Bay Club

I will be co-teaching a workshop called Pilates and Athletic Conditioning with Brian Hannah. I am excited to teach this fast paced class with superstar trainer Brian Hannah who is MAT trained and a fabulous Functional Fitness and Strength Training Expert.

We developed this workshop after Brian had a client who was experiencing a plateau in her training and thought trying out Pilates would help her jump out of it. After I trained her for a session, he noticed how his client improved her form and was able to progress further in her athletic training. From this experience, it seemed obvious that we should work together to develop a workshop mixing the two methods so more people could have access to the synergistic power of Pilates and Athletic Training. The workshop will focus on strengthening muscles that produce powerful movements and those that help stabilize the joints in the trunk region that, if not addressed, can lead to excessive wear and tear and limit the range of power production in movement. The Pilates part of the workshop will use postural cuing, core, powerhouse training, flow and breath, which will help improve one's posture, core strength, and stability while performing global movements in athletic training. In addition, because one of the key principals in Pilates is breath, it also known as a meditative movement, which may help relax your body and mind when performing exercises. I encourage those who are in a plateau in their resistant training, athletic endeavors or are interested in building a balanced body through local and global strength training but don't have time to take separate classes to give this workshop a try.

Pilates and Athletic Conditioning

02/08/10 - 03/21/10

Join Brian Hannah and Angeles Rios for a unique fusion of Sports Conditioning and Pilates. This never before seen class will have you working on your strength, power, balance and agility while at the same time improving core strength and posture. The combination of these two workouts will not only have you burning up calories, but will also lead to an increase in functional strength.

This class includes:
Twelve 90 minute classes (45 minute weight training, 45 minute Pilates)
Pre/Post Polar Body Age measurements charting your results

Days and Times:
Mondays and Wednesdays6:15 pm - 7:45 pm

The cost is $480 for members
Drop in rate $45 (If space permits, 6 person max).

Click here to register

For more information, please contact:
Breann Mitchell
415.901.9368
bmitchell@sfbayclub.com

2007 Interview with Master Pilates Teacher Jay Grimes

I pasted a weblink to Pilates Seattle International that contains a 2007 interview with Jay Grimes. It is pretty funny and informative for green instructors, like myself. Grimes mentions how it takes many years, even after completing a training program to effectively teach Pilates, which I can only nod my head up and down in agreement. From experience, I side with Grimes on how understanding mechanics is only the beginning to teaching Pilates. Learning to read the body's story and responding with the appropriate sequence of exercises and cues is a mix of art and science I continuously try to refine in my sessions with each client.

Enjoy!

http://www.pilatesseattle.com/blog/2007/jay-grimes-the-pilates-teachers-teacher/

Resources for Osteoporosis Information for Pilates Students and Instructors

Due to a large number of students asking me for more information on osteoporosis, I have listed the Foundation for Osteoporosis Research and Education (FORE) under the the Health and Fitness Resource list. FORE is a nonprofit that provides osteoporosis information for both the general public and health practitioners. I encourage you to check it out!

For Pilates instructors looking for a pilates manual, I highly recommend reading Osteoporosis Exercise Protocols: Awareness and Prevention of Osteoporosis by Marika Molnar. In addition to delineating appropriate exercises for your clients with osteoporosis, this manual reviews symptoms and the definition of osteoporosis, risk factors for it, its general treatment (bone strengthening and nutrition)and exercises to avoid with your clients. It also includes an appendix filled with useful resources and supplemental information for instructors and their clients.

Exercises include being on the mat, chair, moonbox, cadallic, rotating discs, and ladder barrel. The exercises include clear explanations and step-by-step black and white pictures. In addition, Marika includes the purpose of the exercises, progressions, direction of resistance, and the bone benefits of each exercise.


FORE's website address:
www.fore.org

Osteoporosis and the Abs by Rebekah Rotstein on Pilates Pro:
http://www.pilates-pro.com/pilates-pro/2006/11/27/osteoporosis-and-the-abs.html