Pilates - Shannon Anderson

The 5 Exercises You Need To Be Doing!

Like diet fads, there are lots of exercise trends out there. Sometimes it can be confusing to know what you need to be doing and not doing.

To help, here are the exercises that you want to focus on. If you aren’t already doing these exercises or if you’ve just recovered from a health condition or surgery, this gives you something to mindfully aim towards.

1 – Moderate to vigorous aerobic activity

*Recommended:

150 minutes (2.5 hours) of moderate activity weekly or

75 minutes (1.25 hour) of intense activity weekly or

A combination of the above

Walking 30 minutes 5 days a week would meet this goal. It’s preferable that the activity is spread throughout the week in at least 10 minute segments. You could break up that 30 minutes into 10 minute segments 3x a day or 15 minutes 2x a day. Going for a 15-20 minute walk in the morning and then parking far from an entrance or taking the stairs could help fill in the last few minutes.

Other activities, like biking, dancing, swimming could fulfill the aerobic activity requirement.

If you have chronic conditions or joint issues that have kept you from engaging in aerobic activity, don’t overdo it. You can begin in the pool or go for a walk. Go at your own pace. Start walking slowly for a few minutes every other day. The goal might be at first to just build up to a 10 minute walk without pain or discomfort. It’s ok – begin where you are. Take care of yourself and listen to your body. Your doctor and/or physical therapist can help direct you on the best approach for your unique situation.

2 – Strength

*Recommended:

Strength training 2x weekly

There is not a specific amount of time/minutes for strength training. You just want to cover all the major muscle groups and engage them more than you normally would. “…any muscle-strengthening activity counts…(including) done as part of a therapy or rehabilitation program…”**

3 – Stretch

Stretching is recommended, especially for maintaining flexibility with age.*** Again, there is not a certain amount of time recommended but it’s probably a good idea to follow the strength guideline of 2x weekly and to stretch all the major muscle groups.

4 – Balance

*Recommended:

3x or more weekly

An effective program in reducing falls is a combination of strength training for 90 minutes weekly, walking for 60 minutes weekly and incorporating balance 3 or more days weekly.****

If you are walking, strengthen training and stretching as recommended, just add a few minutes of balance exercises before or after your daily walk.

5 – Spinal extension

Though spinal extension is not on the list from Physical Activity Guidelines from the U.S Health and Human Services, it is something most people need to be doing. If you have osteoporosis concerns, spinal extension is going to be important. If you sit, spend time on a computer, cell phone or tablet, a spinal extension program is going to benefit you too.

There is not a set amount of time you need to devote to this exercise but it is something you probably want to incorporate into your workouts. It would also be good to sprinkle in a few spinal extension exercises throughout the day if you find yourself sitting for periods of time.

Summary:

The good news is that your Pilates practice can incorporate all these exercises – aerobic activity, strength, stretching, balance and spinal extension. Yes, even a little cardio (hello 100s)! A Pilates program will often have a few minutes of each exercise woven into the session. If you practice Pilates for an hour 2x a week, walk a little bit and practice some personal exercises based on your needs, you’ll be well on your way to your best health.

*https://health.gov/sites/default/files/2019-09/paguide.pdf

**https://health.gov/sites/default/files/2019-09/paguide.pdf p.31

***https://health.gov/sites/default/files/2019-09/paguide.pdf p.33

****https://health.gov/sites/default/files/2019-09/paguide.pdf p. 31 -32

Pilates Day and the lost equipment!

Pilates Day is coming up this
Saturday, May 7.

For a listing of events
around the country and the world,
please check out the schedule here.

The Lost Equipment

In honor of Pilates Day,
I’m highlighting some of his inventions
that are being lost to time.

You don’t see these pieces of equipment
in too many studios.

You may never have even heard
or seen some of this equipment before.

Though these pieces may not be well-known,
you’ll be reminded of Joe’s creativity.
He thought of everything!
A genius ~

Breath-A-Cizer

As if there weren’t enough breathing exercises in Pilates already, Joe invented a gadget for breathing!

You blow through a straw and try to keep the metal pinwheel at the end turning. This device alone improves breathing but it could also be combined with exercises. For example, you could perform a standing roll down and up “one vertebrae at a time” while keeping the pinwheel turning during the movement.

Oddly, this equipment seems similar to a modern day spirometer. Though there aren’t measurements on the Breath-A-Cizer, the potential for improving breathing capacity appears similar.

To see the Breath-A-Cizer, go here.

Head Harness

The head harness wraps around the head and there is a spring attached. Depending on the placement of the head in the harness, the neck muscles on the front, back or side are strengthened. That’s one way to get your head on straight!

This is what the head harness looks like!

Bednasium (or V bed)

Yes, just like it sounds! Joe invented a bed to sleep in. The bed has two angles like a wide V-shape. It’s ingenious – if you sleep on your side you wouldn’t need to put a pillow between your knees as you could rest your leg on the angle of the bed.

You can view a Bednasium here!

Happy Pilates Day!

Good health, happiness and peace

to you always.

Warmly,

Shannon

Pilates For A Cause

Body Control Pilates in London

is offering online Zoom classes all week –

April 4 – 9

with 100% of proceeds going to

British-Ukrainian Aid.

Of the teachers on the roaster,

I would highly recommend

Suzanne Martin.

Her class is on

Saturday, April 9

1-2 pm BST(British Summer Time) =

local 7am CT (Central Time)

Her topic is Spinal Symmetry,

especially focusing on

aging with asymmetry.

Scroll down to find the calendar

and list of classes.

Suzanne is an expert Pilates Teacher and Doctor of Physical Therapy.

Pawlates For A Cause

Among the many moving images has been refugees fleeing Ukraine with their pets.

If you would like to support both the people and pets of Ukraine,

here is something worth checking out.

Good Habits Beyond the New Year

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.

*chapter 6, pages 80-90.

Peaceful Holidays!

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.

Important Industry Update

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.

*https://pilatesmethodalliance.org/about/

**https://nationalpilatescertificationprogram.org/NPCP/NPCP_Updates.aspx

***https://nationalpilatescertificationprogram.org/NPCP/NPCP_Updates.aspx

Pilates Library at Your Fingertips!

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:

Anatomy

Balance

Equipment

And even Yamuna🙂

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!

With Much Appreciation,

Shannon

Five Year Anniversary and “Pawlites”!

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!

Celebrating Pilates Day 2021!

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!)

Cheers to Pilates Day…

Every Day!

Summer Ready: Simple Tips to Look and Feel Your Best

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!

Happy Spring!

Shannon