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New Class Subscription Pricing

Rachel Fitness, Lifestyle, News, Pilates, Wisdom Leave a comment   , , , , , , , , , ,

 

 

 

 

 

 

The new year is almost here and it is time to get healthy!  Check out our new subscription pricing options!!

MAT CLASSES:

  • $45/mo for all Saturday mat classes (approx. $10/class)
  • SAVE $15 and pay $120 for advance 3 month purchase (approx. $9/class)

REFORMER CLASSES:

  • $100/mo for a permanent weekly class  –  you pick the day and time, then that’s always your class! (remember some months have 5 weeks so you pay $23/class through subscription)
  • SAVE $10 and pay $190 a month for TWO weekly classes (less than $22/class)
  • SAVE $15 and pay $285 for 3 months of one weekly class (less than $22/class)
  • SAVE $35 and pay $565 for 3 months of TWICE weekly classes (less than $22/class)

These are some SWEET DEALS, and we cannot wait to have you in class getting fit and strong!

Come check out new class formats, like reformer on the jump board, or mat classes in a rotating format (props or not props, that will be the weekly question)!!

Conserve your energy, because it is almost time to tackle those new years resolutions head on.  Have fun and see you soon!

 


The Importance of the Pilates Method for Children

Rachel Fitness, Lifestyle, News, Pilates, Wisdom Leave a comment   , , , , , , , , , ,

 

 

 

 

 

 

Check out the following article on learning healthy habits at an early age / Pilates for kids written by Javier Bceiso Blanco of Body Arts and Science International (BASI) in Spain (there is even a photo of him / student in action) –

 

It is critically important to begin instilling healthy habits at an early age. That is probably how  I would sum up everything I have learned as a teacher and as a father.

I have worked with children for 15 years, and observing their physical, mental and spiritual development has been one of the great joys of my life. For me, the Pilates method has proven itself beyond any doubt as an essential aid in the development of children into socially-integrated adults with full physical and mental skills.

It’s a fact that the brain needs to lean on the physical self as it develops a solid basis for cognitive abilities. An example is the child’s use of the fingers when learning to count.  At the same time, a healthy mind-body connection contributes to less tangible, but just as important, skills, including open-mindedness, receptiveness to people and healthy habits of discipline. These, together with a strong pedagogical environment and a healthy family environment, create those important educational values which, unfortunately, seem to be on the wane nowadays.

Pilates is just as important for healthy children as it is for those with motor issues. For the latter, it assists in balancing the imbalances caused by their injuries, improving their muscular tone and building coordination, balance, breathing, ROM (range of movement), flexibility, strength and endurance – all of which are just as important for the healthy child. And, of course, all children need to understand their own bodies and develop self-awareness, control, concentration and discipline. Pilates helps every child avoid the modern evils of a sedentary life and obesity – along with all the problems that they entail.

Physical Education and sports as currently taught at school do not cover all the physical and mental dimensions that are necessary for childhood development. And, in many cases, schools reduce the time spent on these activities is favor of more “academic” subjects. At the same time, the US National Association of Physical Education has estimated that 300,000 people die every year due to deficient physical activity and bad diet. This number exceeds the number of people who die as a result of infections, car crashes and substance abuse.

This is the background to BASI’s Pilates for Kids: Healthy Development workshop, which integrates the Pilates method as an extracurricular tool in order to complete the physical education provided in school and to instill healthy habits into young bodies and minds.

The workshop focuses less on education (or re-education) than on maintenance. Children have a natural, inborn movement instinct which automatically reinforces their musculature and, in most cases prevents them from experiencing serious injury. The objective of the workshop is to strengthen and guide this instinct; to prevent it from falling into disuse, which is what happens with most adults.

The program is adaptable to all children and all phases of development, from psycho-motor development at an early age, which enables the child to acquire balance and coordination, through the development of elastic qualities and muscular strength to the development of coordination, fine skills, aerobic capabilities and, finally, maximum muscular strength.

It is important to emphasize that Pilates practice at an early age will avoid – or reduce – potential musculo-skeletal problems in childhood or in later life, as a consequence of bad posture, lack of flexibility, inadequate muscular tone, wrong breathing and bad joint mobility.

If parents and educators were aware of the importance of instilling healthy habits from childhood, many common adult diseases could be avoided. As Dr. Valentin Fuster writes in this book The Health Science “heart attacks suffered from the age of 45 begin to develop in childhood. Between 70% and 90% of the time, they are caused by an unhealthy lifestyle acquired since childhood”.

Pilates for Kids: Healthy Development teaches Pilates professionals to both build programs for children throughout the developmental cycle and to lead them through the process of acquiring discipline and healthy habits in a fun and healthy way.

Learn more about the BASI Pilates for Kids: Healthy development workshop.

 


Healthy Computer Habits

Rachel Fitness, Lifestyle, Wisdom Leave a comment   , , , ,

Generally, we associate injury with movement, overexertion, and other ACTIVE endeavors.  But we can get repetitive stress injuries and other very uncomfortable problems and syndromes simply by sitting still (or relatively still) at a desk!  Improper movement patterns, over time, lead to many physical ailments such as Carpal Tunnel Syndrome, and a lack of motion leads to muscle atrophy; weak muscles are that much more likely to end up compromised!

Whether it be a screen height issue, a mousing problem, postural issues, and more, unhealthy computer habits can doom a person while healthy habits lead to a more comfortable work day and, by extension, a happier life.

You can make simple adjustments to remedy these issues.  Read up on solutions…we can never be too educated!

 


The Importance of Good Posture

Rachel Fitness, Lifestyle, Nutrition, Pilates, Wisdom Leave a comment   , , , , , , , ,

As fitness professionals it is often assumed that good posture represents itself in one way, namely correct skeletal alignment with respect to the plumb line, seen here:

While the plumb line is very important, the point that this article makes is that good posture involves the active use of ones postural muscles.  What does this mean?  Well, postural muscles support our daily movements (these are the core muscles utilized in PILATES class).  These muscles help us to sit up straight, or walk in a bio-mechanically sound way because they support our joints and therefore our skeletal system.  For example, when a person sits at a desk all day the lower abdominal muscles do not get to work, and muscles that do not get exercised stop properly functioning altogether.  Then it becomes the responsibility of other body parts to do a job they are not meant to do, which sets into motion a chain reaction of over-taxing certain parts of the body while under-utilizing other areas.

The point is, we need to exercise out muscles, especially postural core muscles, to keep them conditioned and on call to do their job!  Without them we end up with pain and, over time, potentially serious conditions.

If you live in New York you are in luck: Rachel Rettman will help you move your body in all planes of functional motion in order to preserve and build vital core musculature.  Other things, like food choices, daily habits, and more all go into this topic of posture.

Have you ever seen someone slumped over, stooping while either standing or sitting?  Do they look happy?  Usually not!  Our posture is also a reflection of how we feel about ourselves and the world around us, and proper (and improper) posture sends important messages to those with whom we come into contact.  When considering two equally qualified job applicants, you can bet the person with the great posture who stands tall and conveys confidence will have an edge over a counterpart who is slumped over and shrinking away from the world.

Lesson: remember to stand up, be proud, and most of all exercise those core postural muscles so that you can remain upright and pain free!  Head to our Individual tab to get going on some Pilates sessions!


Foam Rollers

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Foam Rollers are amazing.  If you have never seen one, it is a cylindrical tube, about 3 or 3.5 feet long and about 7 inches in diameter and it is used to roll along the body to stretch and ease muscles pre- and post-workout.  Additionally, it is used as an exercise prop in order to increase the intensity of certain workouts.  For example, in Pilates one can lay on the foam roller so it is underneath the length of the spine, and it creates a balance challenge when moving ones arms and legs.  The core has to work overtime to keep the body still as it is now lying on a moving cylinder instead of on the floor!!

Here is a foam roller in action:

 

 

 

 

 

 

 

By rolling it along the outside of the quads, one can loosed the hip flexors all the way down to the knee.  Oftentimes, knee pain can be attributed to tight hamstrings and quadriceps, and therefore rolling out those muscles for 5 minutes each evening helps to alleviate knee pain.  Try it for 3 weeks; if tight muscles and pains are not diminished, you can hold me to a free Pilates class (where we will deploy the foam roller)!!

Check out this link for some great foam roller stretches:

Fitsugar


GROUPON!!

Rachel Fitness, Groupon, Pilates Leave a comment   , , , , , , , ,

 

 

 

 

 

We are running another Groupon Beginning Monday February 27th (that is an hour from now) and midnight on the 29th.  This is a LUCKY deal as it runs on a leap year!  The options will be:

  • For $25, you get five Pilates Mat classes (a $75 value)
  • For $59, you get one month of unlimited Pilates Mat classes (a $200 value) and one group Reformer class (a $30 value, a $230 total value)
  • For $65, you get one 60-minute private lesson (a $65 value) and three group Reformer classes (a $90 value, a $155 total value

Pick up this hot deal while you can; get one for you and one for a friend!

Available to new clients only please.

See you all in the studio!


Installment 10 of 10 ‘Benefits of Pilates’

Rachel Fitness, Lifestyle, Pilates, Wisdom Leave a comment   , , , , , , , , ,

10. There are Many Ways to Learn Pilates

Pilates instruction is easy to come by these days. The ever-growing popularity of Pilates has put it on the map all over the world. This is good because when you start Pilates training, it is important to start with live Pilates instruction at a studio or gym, and from a certified instructor. But there are lots of ways to supplement your learning once you get going. You can practice at home and you don’t need one bit of fancy equipment, just comfy clothes and a mat.

The ‘learning from a certified instructor’ piece is key.  Because Pilates is not a regulated field with uniform certification requirements (like massage or acupuncture) it is important to check into the kind of certification your instructor has.  Someone could take a weekend course and call herself a certified instructor; more appropriately, your instructor will have taken a lengthy comprehensive course full of hundreds of personal practice, observation, and practice teaching hours.  All told, the Body Arts and Science International certification undertaken by yours truly required well over 500 hours of practice/teaching/observation/class time/studying in order to become properly and comprehensively certified in mat and all equipment-based Pilates.

As with anything, do your homework before you get going on a new exercise regimen.  Or just make your life easy and fill out our contact form and come see us!

 


Installment 9 of 10 ‘Benefits of Pilates’

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9. Increases Awareness – Body/Mind Connection

Joseph Pilates was adamant that Pilates, or Contrology as he called it, was about “the complete coordination of body, mind, and spirit.” This is one of the secrets of Pilates exercise: we practice each movement with total attention. When we exercise in this way, the body and mind unite to bring forth the most benefit possible from each exercise. The Pilates principles — centering, concentration, control, precision, breath, and flow — are key concepts that we use to integrate body and mind.

One of the things that almost always happens in a Pilates class is that students move too quickly through the exercises.  Even as instructors count to keep a pace or flow for the class, people speed up even without realizing it.  What do we get when we speed up?  Yes, that’s right, momentum.  While momentum might make exercises seem easier, using propulsion to get up off the floor or swing our legs behind us, speed degrades the quality of movement. Some of the most difficult Pilates moves are so because they are done slowly, with precision.  As a Pilates instructor, if I had to choose one principle on which to build my Pilates practice, it would be precision.

Make Joseph Pilates (see below) proud…and execute your movements with precision and concentration in order to build beautiful, strong and lean bodies!


Installment 8 of 10 ‘Benefits of Pilates’

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8. Promotes Weight Loss and Long, Lean Appearance

If you practice Pilates regularly, it will change your body. Known for creating long, strong muscles and a leaner look; Pilates improves muscle tone, balances musculature, supports beautiful posture, and teaches you to move with ease and grace. All of these things will make you look and feel very fit.

If you want to lose weight, the formula for weight loss remains the same: Burn more calories than you take in. As a full-body fitness method, Pilates help will help you do that. Combined with aerobic activity, Pilates becomes a prime weight loss and body toning tool.

The simple fact is this: muscles burns twice as many calories as fat.  Pound per pound, a body with more muscle mass is far more efficient than one composed of more fat.  Since Pilates is primarily a strength-training regimen designed to build long, lean muscles, this is the routine for someone who wants to shed fat and look svelte!


Installment 3 of 10 ‘Benefits of Pilates’

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It is time to learn point 3 of 10 in the top 10 reasons to maintain a Pilates Practice:

3. Creates Strength Without Bulk

Long, lean muscles are the name of the game here. In Pilates, we are not looking to build muscles for show. We are building toned muscles that work perfectly within the context of the body as a whole, and the functional fitnessneeds of a person as they move through life.One of the ways that Pilates creates long, strong muscles is by taking advantage of a type of muscle contraction called an eccentric contraction.

By the way, eccentric contractions take place when one lengthens the muscle (versus shortening a muscle during a concentric contraction) while resisting a movement.  For example, the inward phase of a bicep curl, as the hand bends in towards the shoulder, is a concentric contraction; however, when one resists the return, slowly lengthening the arm back out, an eccentric contraction takes place. The muscle is being used and building strength yet growing longer at the same time.  Since so much of Pilates is about resistance, it is a discipline where the ‘eccentric contraction cup’ runneth over.  Pilates effectively develops long, lean muscles because of this very emphasis on the lengthening stage, or eccentric portion, of muscle contraction!
Come back to learn about benefit 4 of 10 tomorrow!

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