Wednesday, March 30, 2011
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| ZUMBA for $5 | We could not be where we are today (celebrating our second birthday) without YOU!. For the month of April, enjoy Zumba Fitness and Zumba Toning classes for $5! Bring a friend and share the unique energy only found at Aspire Pilates! Classes are limited to 12 participants, so sign up ahead of time as they will surely fill up FAST! (New April Schedule available soon) |
| Offer Expires: April 30, 2011 | |
Saturday, March 5, 2011
STOTT PILATES Exercise of the Month
One Leg Lift on the Stability Ball™
Targets abdominals, obliques, back extensors, and hip flexors
STARTING POSITION
- Seated on Stability Ball, neutral spine (neither arched nor flattened).
Feet flat on the Mat, hip-distance apart, and hands behind head.
EXERCISE
- INHALE to prepare
- EXHALE keep torso in an upright position and lift one foot off the Mat, maintaining balance and neutral spine.
- EXHALE slowly lower foot to the Mat.
Complete 3-5 repetitions alternating sides.
Modification: When balance can be maintained, simultaneously rotate the torso toward the lifted leg and then rotate back to center when lowering foot to the Mat.
Remember to start your workout with a warmup routine.
Go to www.merrithew.com/warmup
Go to www.merrithew.com/warmup
This exercise is an excerpt from the Easy Start Poster included FREE with the purchase of Stability Ball Power Packs.
Find more exercises in the STOTT PILATES Manual Library comprised of 10 titles that document the entire STOTT PILATES exercise repertoire.
Find more exercises in the STOTT PILATES Manual Library comprised of 10 titles that document the entire STOTT PILATES exercise repertoire.
CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.
If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.
STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind. The creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.
Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.
Tuesday, March 1, 2011
About the STOTT PILATES Method
Q. What is the STOTT PILATES® Method?
A. STOTT PILATES is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. Co-founders Moira and Lindsay G. Merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent over two decades refining the STOTT PILATES method of exercise and equipment. This resulted in the inclusion of modern principles of exercise science and spinal rehabilitation, making it one of the safest and effective methods available. This clear and detailed approach forms the basis for STOTT PILATES training and certification programs. It’s used by rehab and prenatal clients, athletes, celebrities and everyone in between.
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Q. Why are you touted as the “Professional’s Choice”?
A. Since its inception over 20 years ago, STOTT PILATES has grown from a small studio into the world’s most respected Pilates brand. While much has changed since we first opened our doors in 1988, our mission of promoting the ongoing benefits of mind-body fitness worldwide remains a constant. Our full-service company provides all the training, equipment and ongoing support you need to build a strong and successful Pilates business. Whether your goal is to establish Pilates group exercise programs, take your personal training to the next level, set up a fully equipped studio, or train to become a certified instructor – we go the distance to help you succeed. STOTT PILATES’ mission is to fulfill the needs of Pilates enthusiasts everywhere and that’s why we’re the number one source for everything Pilates – spanning equipment, education and media.
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Q. What is the difference between the STOTT PILATES Method and other Pilates techniques?
A. STOTT PILATES incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and athletic performance enhancement. For example, some approaches may promote a flat back, whereas STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints, placing more emphasis on scapular stabilization. As well, there are more preparatory exercises and modifications to cater to many different body types and abilities, making it applicable to everyday life.
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Q. What are the benefits of STOTT PILATES?
A. Benefits include:
A. Benefits include:
- longer, leaner muscles (less bulk, more freedom of movement)
- improves postural problems
- increases core strength, stability and peripheral mobility
- helps prevent injury
- enhances functional fitness, ease of movement
- balances strength & flexibility
- heightens body awareness
- no-impact, easy on the joints
- can be customized to suit everyone from rehab patients to elite athletes
- complements other methods of exercise
- improves performance in sports (golf, skiing, skating etc.)
- improves balance, coordination & circulation
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Q. What are the principles behind the STOTT PILATES Method?
A. STOTT PILATES exercise improves core strength and balances the muscles around the joints, improving the way your body functions, looks and feels. The Five Basic Principles focus on:
- Breathing
- Pelvic placement
- Rib cage placement
- Scapular movement
- Head & cervical spine placement
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Q. Is STOTT PILATES exercise like Yoga?
A. In some respects Pilates is like Yoga. Both are considered mind-body type methods of movement; both emphasize deep breathing and smooth, long movements that encourage the mind-body connection. The difference is that while Yoga requires moving from one static posture to the next, Pilates flows through a series of movements that are more dynamic, systematic and anatomically-based incorporating resistance equipment. The goal with STOTT PILATES exercise is to strengthen the postural muscles while achieving optimal functional fitness.
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Q. Will I grow by doing STOTT PILATES?
A. Much of Pilates exercise requires you to look within, focus on your breathing, and feel the subtle differences within your body. Many people come to a very meditative state while doing Pilates, and therefore will grow mentally and spiritually over time through this type of exercise. By strengthening the postural muscles people have learned to maintain good posture thereby appearing taller.
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Q. What kind of results can I expect from doing STOTT PILATES?
A. You can expect an increase in strength, flexibility, mobility, balance, and body awareness, as well as a decrease in back pain or other general pains.
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Q. How long will I have to do the workout before I see results?
A. The average active person doing 2-3 classes per week should see some results within 10-12 classes. This will vary depending on each individual and other factors such as the number of classes a person takes each week, whether they are private or group classes, whether they participate in other physical activities, and whether they have any existing injuries. It is also important to work with a well trained Certified Instructor.
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Q. I have a bad back. Will I be able to do Pilates?
A. Although you should always consult your physician before starting any fitness routine, a Pilates workout is gentle and controlled with no sudden jarring actions. It is therefore more important that you work with a qualified instructor to ensure that you are doing the movements correctly. An experienced instructor will be able to modify the exercises to accommodate your limitations, continually challenge you within your range and monitor your improvements. If you commit yourself to a consistent workout schedule you will certainly feel results.
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Q. Will I get the same results with a mat workout as with a Reformer or equipment workout?
A. Mat-based workouts are very convenient and can be done anywhere. Adding light equipment and the larger resistance equipment will place more emphasis on your outer limbs and add variety and intensity to your program.
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Q. If I'm doing Pilates, should I still do my regular workout?
A. STOTT PILATES exercise is a musculo-skeletal conditioning program. It’s ideal in combination with some kind of cardiovascular exercise (walking, running, aerobics, aqua fitness etc.), and a great complement to your weight training program.
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Q. How can STOTT PILATES be different than weight training or other resistance exercise?
A. It differs in:
A. It differs in:
- Pilates is three-dimensional
- (i.e. exercises can be performed using all movement planes)
- spring resistance more closely resembles muscular contraction
- emphasis on concentric/eccentric contraction for injury prevention
- STOTT PILATES exercise is customizable for special needs
- in Pilates exercise, emphasis is placed on rebalancing muscles around the joints
- Pilates corrects over-training and muscle imbalance that leads to injury
- Pilates emphasizes balancing strength with flexibility
- (for injury prevention and more efficient movement)
- STOTT PILATES exercise leads to an improvement in posture and body awareness
- Weight training and STOTT PILATES can be combined in your fitness program and are a great compliment to each other.
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