Pilate Revelution – Revelstoke’s new studio

Revelution_Logo

 

I just wanted to let you know about the new Pilates studio – Revelution.

Grand opening this Saturday.  Final finishing construction details are in the works.  Saturday at 1 pm is a free 1/2 hour Pilates demonstration with yours truly.  I hear it is already full with newbies.  You are welcome to drop by anytime and see the new place.

The stationary bicycles, TRX suspension systems, mats, foam rollers, thera-bands and all the other equipment are in place for a class of 15.  I trust the Pilates classes won’t have that many but there is enough equipment for that many bodies.
Go to: http://revelution.ca/classes/prices/ 
to see pricing details, classes offered, to schedule yourself into a class and even pay on line.

This is going to be the best location in Revelstoke for Pilates mat training.  See you there.

Best regards;

Samantha 

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As we heal a space opens up and fills with joy.

Surrender is a most beautiful word. It is powerful and nurturing healing us as it provides both strength and compassion. As we understand the essence and meaning of the word surrender through out hearts, we begin to transform. As we transform internally the external world changes. “As within, as without”.

How to surrender is many faceted. The word itself has two parts. First we begin to release what is held by the mind, body and spirit. The release can be facilitated through focus and breath awareness. Along with this focus, the breath is brought to the forefront, causing the breath as the guide in scanning the physical sensations, mental thoughts and emotional feelings.

 With the release, an acceptance of “what is” happening is important. When we release and accept and embrace life in any moment we are surrendering. It leaves us open to the moment, to being completely present. With continuous practice of surrendering we build the ability to heal. As we heal, the space that opens up is filled with joy.

cornflower_06-10-2013

 Surrender, heal and be in joy. 

By Irum Naqvi Master Yoga Teacher, part of Rancho Margot an Eco-tourism Ranch Project in Costa Rica

From: The Vital Psoas Muscle, Connecting Physical, Emotional and Spiritual Well-being, by Jo Ann Staugaard-Jones, Lotus Publishing, 2012.

Finding balance between the upper and lower body.

One of the hardest things to achieve in Pilates and most body work, is balance between the upper and lower body or the torso and the legs. Tight hamstrings and hips can pull the pelvis and spine out of alignment making symptoms worse.  To achieve free movement of the leg while the torso remains in neutral spine, without undue stress and tension try the stretches below, photos courtesy of the Yoga Journal, March 2012.  These stretches can be challenging, thus why working with an instructor is important.  A good instructor can help you re-adjust to maximize results.  Relax and breath your way through these stretches – they will change the relationship you have with your body. 

Hamstring stretch: with a resistance band or yoga strap.  Relax the front of the thigh especially right where the thigh begins at the front of the hip. Exhale press through your foot like it is flat on the ceiling. Inhale bend knee and come out of the stretch slightly, exhale repeat. Keep lengthening sitz bones away from head and maintain neutral lumbar spine. Additions: move straight leg across mid-line of body, move outside mid-line of body staying within a range comfortable for you. Eventually complete straight leg circles, with the assistance of the band then without – keep hips stable!

Hamstring_stretch

Deep Rotator Stretch: There are 6 deep hip rotators most of them rotate the leg externally. Place both feet on the wall with legs at 90 degrees, cross right ankle over left. If you are unable to do this without twisting or hiking the hips (ie you cannot keep your hips level) push away from the wall until you can. Exhale push bent knee and lengthen sitz bones away from head, maintain neutral lumbar spine, inhale release stretch, exhale repeat for several breaths. If tight try this for 5-10 minutes on each side.

DeepHipRotators_Stretch

Hip Flexor Stretch: Freeing up the front of the hip to come.

The Top Six Reasons to do Pilates Mat for 20 More Years

The Top Six Reasons to do Pilates Mat for 20 More Years

    by Kara Wily on Tue, Oct 02, 2012

Of late I have been trying to spread the word of how important I think daily workouts are. They do not always need to be hard strenuous workouts—although I like a few of those a week. But to get a good sweat on for thirty minutes or to do a nice long stretch for 20-40 minutes sometimes hits the nail right on the head. So of course I want to be a person who practices what I preach. And I think I finally even sold the idea to myself because the benefits just sound so great.

And oh yeah, this year I celebrate twenty years of doing Pilates. I started at 19 years old after a ski accident. I officially have been doing Pilates longer than I haven’t and that will never change. Here’s why:

It’s All In There-

The Pilates mat work can be every workout to every person. If you are just starting out you can do a beginner workout and gain great abdominal strength, tighten your bottom and shape your legs and get it done in less than thirty minutes per day. Runners can stretch their backs and legs and get some rotation in their hips. A Pilates or Yoga practitioner can challenge their technique by working deeper, longer and with a goal of flowing from one exercise to the next with complete control. You get a chance to front bend, side bend, split up side down and even add some clapping to your push ups if you need it!

It’s Personal-

I feel like drawing my stomach in-and-up to the extent that I can, is at times intimate and sometimes a little confrontational. Is that a strange remark? Do you shudder when people touch your stomach? What about squeeze you around the waist? Or grab it for a dance? There have been times when I did not like this feeling . There are still times of the month that, — no matter what I do, it is just harder to support my center. Sometimes I have little conversations with myself on Spine Stretch—“Why won’t you go in more?” “Are you holding out on me?” Sometimes I get replies, “Can you just be happy with that today?” Hum.

Tis a Gift to Be Simple-

At times when I am training people I will stop and demonstrate what I see them doing and explain that if I needed to put that sequence of movements into words, I would never be able to actually teach people what I want them to do. It’s complicated. It is far more challenging to be simple in one’s motions. It was one of the most eye-opening and refreshing things I learned when I went to New York to learn Pilates. For Single Leg Stretch, the directions were “pull your knee to your nose”. That’s it. I add “ then push your calf into your hands”. And only when my abdomen is pulling in and up from the very top to the very bottom, my neck is stretches, and my shoulders relax, can I do it—but all of that did not have to be announced. This clarity of purpose is a challenge in movement.

The Long Haul-

I teach a 91-year-old man who can do the Hundred (better than a lot of forty- somethings I teach). He does Rolling. He can do five Roll Ups and he calls me on it when we don’t do all five. And that is not all. Over the past two years, he has improved! He could not do Saw when we started and now he can. He could not push up from the floor for Swan when we started, and now he can. This is a great example of what Pilates can be at any age. Age and fitness cannot be excuses, they are just variables that Pilates can work with very well. And as Diahann Carroll says, The legs are the last to go!

A Moving Experience-

I like to be on the go. That means I am a constantly moving mom at home, doing laundry, dishes, helping with bath time, homework, going to the YMCA. It also means I love to travel and if you suggest we go somewhere– my only answer is, when? I still have aspirations. I suspect that I will be this way forever. The mat work moves with you too. If I don’t get a workout in during the day at the studio, I can slip it in at night or in the wee morning hours. On Saturdays I can do a great workout of a short run, some jump rope and a full mat. It leaves me dripping with sweat and feeling strong and free.

Survival of the Fittest-

Adaptability = Ability to Survive. This all relies on our ability to adapt to the set of circumstances that we are dealt each day. We use this ability physically in Pilates training. When my left shoulder is feeling weak, I need to stabilize my right side more. When my left knee is tight I need to stretch that heel more. I absolutely know that when I workout consistently I am more efficient with my body and my mind.

Pilate Body Mechanics offers a Pilates mat class at Tone Fitness and Temple Fitness in Medicine Hat, Alberta.  To reserve your spot complete the sign up sheet at one of these  locations or visit.  Private and duet classical Pilates training using equipment is offered at Openspace Pilates click the link to book your appointment.  For more information visit www.pilatebodymechanics.com.

Take Control

Have you ever ended up disappointed because something or someone didn’t turn out or do what you wanted? Then, it’s good to remind yourself that the only thing you can control is yourself and what’s inside you.

I used to become so disappointed if people or things did not “go my way”.   I thought they should have been more understanding or  understand from my point of you.   It always ended up with me being disappointed and “hurt”. I have learned that rather than trying to control and change other people or situations,  take a good look at what you can change within yourself.

By practicing Yoga and Pilates, you will become more open to go within and learn to “soften” your heart and to connect to your inner self.    The only thing for sure that you can always control is yourself and your thoughts.  You choose how to respond to events in your life.  We make ourselves stressed and upset.  We can choose to be accepting and non-judgmental.

” You cannot always control what goes on outside, but you can always control what goes on inside. ” Karen Hagberg, Pilates instructor

Yoga at Sunset

        Yoga at Sunset  

   End of Summer Salutation      Classes 8:15 am & 6:30 pm Tuesdays

        Starts Sept 25 in Erin                                8:00 pm Yin Yoga Wednesdays

. Private Pilates sessions . Yin Yoga . Aerial Yoga

. Therapeutic & Post Rehab Training . Pilates and Yoga for Athletes

Sometimes you have to unlearn the wrong way of doing something in order to learn the way it should have been done all along.  Try Pilates!

If exercise leaves you sore but you don’t see results it’s not working – Try Pilates – soreness is not necessary and results guaranteed.

info@pilateon.ca            also check out  www.pilateonbodymechanic.blogspot.ca