The New Year starts with good intentions, but by February most resolutions have fallen by the wayside. Whether or not you like to set goals for the New Year, developing new good habits can be challenging.
In his book, Atomic Habits, James Clear, presents a helpful and realistic approach. Based on Mr. Clear’s insights, here are a few quick tips for developing good habits anytime of year.
– A particularly useful concept is “Habit Stacking”. Add the new habit to something you already do. For example, when you brush your teeth or after you walk the dog, do a lower body stretch. Stacking it onto another habit you already have helps the new habit stick.
– You may be relieved to hear that “Motivation is overrated; environment often matters more.”* or at least that’s the title of one of the chapters in Mr. Clear’s book. It makes sense to set your environment with cues for the new habit (healthy food in the front of the fridge). This “makes it obvious”.
– Closely tying with another step “make it easy”. Convenience is important. If the healthy food is easy to access and the unhealthy food inconvenient, this can support you in creating better eating habits and eliminating bad ones.
Developing new habits doesn’t have to be extreme. It can be in small degrees or atomic. As Mr. Clear advocates, daily improving just one percent adds up over time and changes the whole trajectory.
While New Year’s resolutions might seem grand, it’s those small incremental consistent changes that can bring about the transformation that was truly the aim in the first place.
If you want to dive deeper, here is the link to Atomic Habits by James Clear. It is an easy, interesting read. This article summarized just a few of the ideas that are in his book.
Continuing the theme from last month’s newsletter about “How To Stay on Track Through the Holidays”, this month we are shifting focus from the body to the mind and spirit.
Pilates said his method is the “complete coordination of body, mind and spirit.”*
It’s all the parts working together in harmony.
As the Holidays approach, practicing self-care will support you on all levels.
When you nourish your body through nutrition and exercise, you feel better. A good workout helps you not only physically but it also clears your mind. The increased circulation from working out benefits your body and your brain. Your awareness, focus, energy and concentration improve.
A regular Pilates practice also gives a little space for yourself – a retreat, a get-away and a reset. Some peace and quiet amidst all the activities.
As you care for yourself, body & mind, you can bring the best version of yourself to life.
You can enjoy more of the activities and people you love! And they can enjoy you – your presence is the best gift!
So nurture yourself as it lifts you and those around you. Your spirit will be elevated by quality time with your loved ones and their spirits will be brightened by your light.
Wishing you a very Merry Christmas
And Happy New Year!
*Pilates, Joseph H. and William John Miller. Return to Life Through Contrology. Pilates’ Primer: The Millennium Edition. Presentation Dynamics, republished 1998, p 9.
In the past, I have often recommended looking for a Pilates Method Alliance Certified Pilates Teacher (PMA-CPT) as it means this teacher has passed the bar of the only third party certification in the industry.
However, the designation PMA-CPT has changed.
The title to look for now is Nationally Certified Pilates Teacher (NCPT).
Over the last couple of years, they have not only rebranded but also made changes in the organization to separate the certifying section (National Pilates Certification Program) from the membership arm (Pilates Method Alliance).
For more information and an insider’s peek behind the scenes into the Pilates world, please read on…
There was a landmark legal case in 2000 when a Manhattan Federal Court ruled that Pilates is a generic name (like yoga or karate). It paved the way so that more first generation teachers who studied with Joesph Pilates could use the name Pilates, but it also meant anyone (whether they knew the method, the exercises or that Pilates was even a person) could say they taught Pilates.
Soon after that, the Pilates Method Alliance (PMA) was founded in 2001 as a not-for-profit professional association.* One of the primary goals of the PMA in those early years was to develop an exam to establish Pilates as a profession and protect the public.
PMA hired a professional testing company called Castle Worldwide, Inc (now owned by Scantron) to create the test. Through a long process with the help of a psychometrician (fancy word for professional test developer) and leading experts representing various branches of the Pilates tree, the PMA exam was born in 2005.
It was also in 2005 that the National Pilates Certification Program (NPCP) become “an autonomous division within the Pilates Method Alliance.”**
The PMA exam provides an outside objective standard of measurement and is the only third party exam in the industry. The National Pilates Certification Program (NPCP) even received accreditation from the National Commission for Certifying Agencies (NCCA) in 2012. The exam is “the only nationally recognized certification for the Pilates industry”.***
As the industry developed, it was only natural that the certification program (NPCP) should separate from the membership program (PMA) from which it grew out of. The PMA continues to represent its’ members and provide a professional association while the NPCP can focus on certification without any potential conflict of interest or other influences.
While the rebranding began a couple of years ago, the final transition into separate organizations was completed at the end of August 2021. It is not an easy thing to rebrand and to create two separate entities, but they have accomplished it.
Though it may take a little getting used to the new Nationally Certified Pilates Teacher (NCPT) designation, ultimately, this is all positive and demonstrates the growth of Pilates as a profession.
This September is the three year anniversary since starting the blog. There are now nearly 50 articles on 20 different Pilates related themes and growing…! You can find topics on:
It’s almost like having a little Pilates library you can access 24/7!
In addition, there is also a newsletter where more information is shared. While the blog retains the essence, sometimes a more edited version is used for the general public and safety. If you are a Pilates enthusiast and would like to learn more, you might consider signing up for the newsletter where even more insights are shared.
The topics have been chosen from things that have come up in classes and sessions over the years. The blog is meant to be a resource for you and your loved ones. If you have interest in a particular area (perhaps a muscle or condition), you have something to reference. The articles are meant to supplement and help deepen your understanding and practice. If you have a family member or friend and know some particular information would be beneficial to them, please share the relevant blog article with them.
Thank you for sharing your time, your trust and yourself! I appreciate you reading this blog. This is a Pilates library at your fingertips!
This July 29th is the five year anniversary since opening the business. A lot has changed since then. While going virtual was not the plan when the studio opened, it has brought some unexpected joys – like meeting the pets. It’s cute how they know something is happening and try to participate in their own ways. Maybe showing they are more flexible (or just trying to get their humans’ attention). Pilates turns into “pawlites”.
So to celebrate the 5 year anniversary, I thought you might enjoy a video that has gone viral of a dog practicing yoga. This lady seems to have trained her canine well. Cuddle up with your furry friend and see if you can spot the “Pilates” move in this “yoga” video.
Wishing you and your loved ones (including the fur children) continued joy and good health!
As many of you know, the first Saturday of May is International Pilates Day. In the past, it had been a time to celebrate in large community gatherings. Obviously, it was a little different this past weekend.
Please enjoy this video from Balanced Body with greetings from around the world! If you have ever wondered what kind of exercises Pilates teachers make up on the equipment when they are bored, then wonder no more. (Do NOT try this at home!)
With springtime inspiration in the air, now is a wonderful time to start preparing for summer. With less than 8 weeks until the beginning of June and less than 12 weeks until the official solstice on June 20, summer is just around the corner. While the spring weather is nice and the possibility of getting out more after a year of restrictions, now is the perfect time to enjoy the outdoors and prepare for summer activities and perhaps festivities. So here are a few tips to help you shed some pounds and reinvigorate your body and mind.
Movement
In addition to your Pilates practice, daily movement yields great benefits. Simply going for a walk or putting on some tunes and dancing – whatever gets you moving. It doesn’t have to be for an hour. Just 10 minutes makes a difference. Even count your chores – if you are gardening or tending to something that requires some movement then factor that in. Keep in mind if you are trying to lose weight, cardio is going to play an even more important role.
Nutrition
As you already know, nutrition is key. A nourishing diet has both health and weight loss benefits. If finding the right approach for you with so many diet fads out there seems overwhelming, then just take baby steps. Maybe try drinking more water as it will help both hydration and satiation so you feel fuller. Or try eating a light and early dinner. Digestion is one of the most energy draining activities the body does (which is why you feel tired after you eat). Eating early will give a head start to that digestion process and then the body can focus more energy to clean out and repairs overnight.Pick one thing – eating early or drinking more water or whatever you feel you need. Then just focus on that for a few weeks. As you gain confidence and a new healthy habit, then add on and take another step.
Sleep
This one may sound counterintuitive. Rest so you can lose weight? But getting proper sleep is important for health overall and can have benefits in losing weight. If the body doesn’t have a chance to do it’s overnight maintenance and repairs, then there’s less energy going to weight loss as your body tries to make up for lost rest. You are not only less likely to want to move and exercise but also internally your body will be doing the same, focusing on maintaining rather than extra exertion.
Several years ago, I had a colleague, who wanted to lose some weight. Now keep in mind she made adjustments to her nutrition and was exercising but there wasn’t progress. Then after a few weeks when she started to get more sleep immediately she began dropping pounds.
Specific Training
In the past, I’ve mentioned how specific training is important. There are a couple of caveats to consider. One is to train specifically for a sport or activity. For example, if you will be traveling this summer and plan on hiking or rowing, then obviously you will want to build up your walking and endurance for hiking or upper body for rowing. The second thing to consider is the area you want to specifically train. Perhaps you don’t have any sports or activities planned, but you want to tone up your arms or abs. Then target that specific area for training. Again, keep it simple and pick one area to focus on and develop a daily practice for it. A regular practice of 5-10 minutes everyday is going to bring noticeable changes.
I hope this inspired you to move and to enjoy the outdoors while the weather is fair. Maybe you were also reminded of some simple lifestyle habits that you want to get back to doing and this newsletter gave you that encouragement to practice good self-care. Hope this helps you feel your best and be Summer Ready!
For the February newsletter, a Valentine’s edition on Joseph and Clara Pilates’ love story seems only appropriate. Parts of the story may have casually been mentioned during class but history obviously isn’t the focus. After nearly a year of social distancing, here is a positive, uplifting Pilates story of how two people came together.
Joseph Pilates was born on December 9, 1883 in Germany. During the Spanish Flu or Pandemic of 1918, Joseph Pilates was interned on the Isle of Man as he had been working in England (as a circus performer) when World War I broke out. After the war, he returned to Germany and remained there for several years working as a boxing trainer.
Mr. Pilates was asked to train the military police but aware that the Germans were rebuilding their army, he decided to move to America in 1926. His brother was already living in the States.
The legend goes that on the ship moving to America Mr. Pilates met Anna Clara Zeuner or Clara. Unfortunately, later academic research has not been able to clearly verify when the two met, but the story of them meeting on the boat is something that has been shared in the Pilates community for years.
Whether they met on the “love boat” or shortly after arriving in America, they still found each other. It’s easy to imagine all that might have brought them together – after World War I, a Pandemic and being immigrants in a foreign land.
Theirs became a lifelong partnership both personally and professionally. Clara taught alongside Joe and even considered by some as the better teacher. Joe was the innovator of the movement system and machines as well as a performer, but he could also get impatient sometimes. First generations teachers have shared that Clara was the one who would come alongside and explain things. Clara also helped manage the business and continue to run the studio even after Mr. Pilates passed in 1967.
Joe and Clara spent approximately 40 years together. If they did indeed meet on the ship in 1926, then that’s over 40 years. If they met later in the United States, then just under 40 years. Mr. Pilates’ studio opened around 1929 in New York. Stories from first generation teachers make it sound as though Clara was with Joe from the beginning.
Interestingly, in terms of scholarly research, they have not been able to find any marriage records for Joe and Clara. It is now thought that theirs was a common law marriage. Clara was referred to as Mrs. Pilates and the first generation teachers all assumed they were married.
Joe and Clara Pilates found each other as they made a fresh start in a new country. They would spend the rest of their lives together. It sounds as though Joe had found the perfect partner in Clara to share both his life and life’s mission.
For a sweet video of Joe & Clara, please check out the link below.
New Years often brings new goals and resolutions, especially in the area of fitness. If you are inspired with the New Year and looking to invest in some bigger pieces of Pilates equipment for home, this newsletter has you covered. Specifically, we’ll focus on Spine Correctors, Baby Arcs and The Pilates Edge.
The pieces of equipment chosen for this issue don’t take up as much room as a reformer or Cadillac/Trapeze Table, but they are more of a financial investment than something like a foam roller or ball. If you have a nook or a workout space carved out, these pieces might help complete it.
Spine Corrector
The Spine Corrector has a special place in my heart as it was my first piece of Pilates Equipment (other than the red Fletcher® towel, of course!) and I still have it to this day. I chose this equipment because it was a great piece for home. Besides the personal benefits, it didn’t take up too much room and could slide into a corner.
For simplicity, we’ll focus on two main points for the Spine Corrector: the arc and the material. The Clara Step Barrel® (named in honor of Mrs. Pilates) has a higher arc and supports more spinal extension. The East Coast and Contour Step Barrel™ have more of an elongated arc shape.
In terms of material, you now have a choice of either the classical wood or foam (like what a foam roller is made out of). The foam or Clara Step Barrel ®Lite version has the advantage of being lighter in weight so it’s easier to lift and/or move around. The Pilates Arc™ variation has the elongated arc and can detach into two usable pieces of equipment.
Baby Arc
Like it sounds, the baby arcs are just the “arc” only portion of a Spine Corrector. The West Coast Style is open without handles and the East Coast Style is closed on the sides and has handles. One of the benefits of the baby arcs is that they fit particularly well under the legs and feet without the possibility of sliding or moving (as can sometime happen with the Spine Corrector).
Pilates Edge
Rather than a curved line, the Pilates Edge is a straight line but at an incline. Though the arc shape naturally lends itself to spinal extension movements, there are still some excellent spinal extension exercises that can be practiced on the Pilates Edge as well. The Pilates Edge supports the spine and core and can be used behind the back or under the legs and feet.
Wishing you and yours a bright, beautiful and healthy New Year! As 2020 brought focus on what is most important and simplicity, may we carry that clear vision into 2021 with hopefully a return to some more “normal” times. Please continue to stay healthy and safe!
