MY PILATES CORNWALL

Kinetic Chain Assessments?

2011-04-05T13:39:00.001+01:00

Ive recently been training with Dax Moy in Islington, London http://www.londonpersonaltrainingstudio.com/
learning all about KCA(Kinetic Chain Asessments) I have completed 14 , I needed to do 10 for my studies, and have found many interesting anatomical things with each one I have completed.

The latest is with a lady in Helston, who has back pain, which isnt uncommon in Lordotic posture types, as the pelvis is anteriorly tilted. I stand my client by a plumbline at first, and take their photo so they can see for themselves , then we go through the assessment highlighting facilitated and inhibited muscles in the body which contribute to back/shoulder/knee/ankle/neck pain.

This time, the KCA showed her inner unit was weak as were the gluteals, the rectus femoris and Iliopsoas were facilitated as were the pectorals. The Rhomboids and middle trapezius were inhibited, her right shoulder blade is winging, showing facilitated pec mimor and inhibited serratus and lower trapezius.
Forward head posture is noticeable in all of the assessments, with the head migrating forward of the plumbline cauing a lot of strain in the neck, shoulders and lower back, for every cms forward of the plumbline, the body has to cope with the weight of an additional head, a lot of force for the body to cope with.

KCA are interesting, reading the body and how it compensates, where the weaknesses and strengths lie, how to correct them to ensure your body works more efficiently, working towards your goal for a stronger effective less painful body to ensure health and wellbeing in the mind as well as the body.

Mel Collie
http://www.cornwallpersonaltrainer.com/
http://www.mypilatescornwall.co.uk/

I am back - phew! Bands and muscles!

2010-10-12T14:05:00.000+01:00

I havent posted anything here for a while, mainly due to being tied up in nutritional training and starting up fitcamp sessions for clients wanting to lose weight , shape up, asess their diet and be healthier and fitter.

But today, I was in Truro holding Two Personal training sessions, one client had just returned after recovering from a hysterectomy, we went gently, but she did some great glute medius work, (side lying legs and oyster) shoulder bridges, leg slides, bent knee fall out and shoulders strengthening with the thera band. Im sure her legs will be feeling it later! she did so well and was pleased with what she could do, bless her!

My second session was with a lady who plays tennis once a week, had a knee replacement a couple of years ago, and due to the Dr .telling her not to put weight on it, has developed a side ways lean, all her weight is now resting on the right side,the left shoulder is raised and the ankles are tight, especially the left one. So in her first ever Pilates session, we concentrated on ankle and hip mobility, thoracic stretching and mobility, side lying legs, glute work in the shoulder brisge as well. The hour flew by and she was very pleased she could do the moves and stretches we went through, so was I!
Theres a modification and moves for everyone , no matter what brings you to Pilates.

Thats the beauty of it.Thats why I love it!

Mel
www.pilatesmad.co.uk

Bank Holiday

2010-08-30T12:54:00.000+01:00

The suns out! get outside before it changes its mind! get your Vitamin D intake for the day.

I was up early, fed the chickens, let them out for a run and a peck amongst the weeds, picked up 2 eggs and poached them for breakfast with swedish rye bread and organic plum tomatoes.

Went for a walk around the village and on the beach which was starting to fill up with windbreakers and ice cream .
Now Im home, practicing Pilates for this weeks classes and correcting the internal domes, which is such an easy portable way to check your posture and muscular inbalances as you go through your day.

Align Pelvic floor, diaphragm, breast bone(Sternum) soft palette of the roof of your mouth..think of them as your internal domes or spheres and balance them on top of each other. Each time I do this its usually my head thats too far forward, this creates tension in the shoulders and the lower back, all the way down the chain to the knees and the feet.

Balance yourself out x

Busy doing lots of stuff

2010-07-01T09:13:00.000+01:00

As the classes are pretty much stuffed to overflowing, I needed to find another place to teach. My sister always was the lucky one, opportunities just landed in her lap, and I always had to go out looking for mine!
Not so this time! I am a member of Network Cornwall, a FREE (Yes..FREE!) site that has about 4k members (all female too) advertising businesses, looking for people to help them fix things, recommending people(builders, massage, whatever!) and a general forum for a chat,also on FACEBOOK under Lets Link Up where a few of us say Hi !! and put a face to a name and advertise our wares. Why don't you join it? Its an eye opener to whats going on in Cornwall and how many people are working for themselves or asking for your assistance or advice, where you can ask for assistance or advice as well, its like having heaps of real Friends in cyberspace but you know they are on your doorstep, so to speak.
One of these members runs Blue Lotus Therapy Centre at Scorrier House, and got in touch after reading my emails on Pilates, Boot Camp & Stretch classes. She has a spare room for hire, so looks like I can have more Pilates classes available on Thursday mornings , Tuesdays as well, but going to start on one day a week and see how it goes. Ive got to fit in Boot Camp classes as well, as it seems you all want to lose Fat and be healthier, have more energy & know the truth about your food and metabolism to get that sluggish feeling a kick up the backside.
Looking at the calendar, I may need a few extra hours in the day, but those hours I would like at night so I can sleep for a couple more hours!
Im now preparing like mad for Saturday Mornings FREE Pilates for Charity.
Check details on www.pilatesmad.co.uk
Hoping for a great turnout, but it seems Ive picked a Saturday when most cannot make it due to Holidays or Kids being around, never mind, another one in September will follow for a different charity, got to do what you can, and if you can do it, then why make excuses, just get on with it!

Running & Pilates

2010-05-18T06:54:00.000+01:00

If your passion is for running, you are dedicated to your sport, out training in all weathers and all times of day, I admire that! I always think of that when I pass a runner in the cosiness of my car ..

You also are open to injuries in the lower limbs, calves, ankles, achilles tendon..and the precious lower back..uneven surfaces, poor technique, incorrect footwear, excessive training all contribute.
So how do simple slow precise Pilates moves help? Its for flexible dancer type Females isnt it?? This is a myth..!!

If you already do Pilates, you will know its not easy, as you have to concentrate , actually think about what you are doing and think about your body..from the inside..something you dont do in other classes!

Common Injuries.. Sciatica, poor posture is one of the causes, leg length difference is another. Tight Piriformis muscle..this can irritate the Sciatic nerve, you get pain in the buttocks and possibly down the back of the leg.

Iliotibial Band..a main cause for lateral knee pain, its thick tissue on the outside of the thigh from the outside of the Pelvis, over the hip & the knee, so you can see the many issues you get if its tight. It will bow the knees, and pronate the feet, the lower legs turn inwards creating issues above the knee in the hips as well, then the back as well.

Hamstrings..back of the thigh, insert at the sit bones and run down to the back of the knee..3 muscles..warming up before you run helps reduce strain , especially in winter..stretching them effectively reduces strain on these 3 very important muscles.

Calf strain..the calf is the Gastrocnemius, what a cool name!
Plus the smaller Soleus muscle. They get tight and need stretching, again warming up before running is helpful to reduce strain, as is stretching after the run..

Achilles Tendonitis..the largest tendon in the body! connecting the calf to the heel..it gets inflamed through overuse or through degeneration of the tendons. If you turn the foot whilst running..you will get tendonitis..a change in footwear, calf weakness, tight Gastroc, excessive pronation of the ankle pulls it off centre..

Plantar fasciitis...causes the heel to ache, feel hot or swells..the fascia is inflamed. Poor foot posture, prolonged sitting or excessive running can be causes, wearing shoes with inadequate arch supports, a tight achilles doesnt help either.

Can you see that a tightness in all these muscles leads to injury, incorrect technique is a major factor..foot muscle strengthening is important good flexibility in the lower limbs is important..and great footwear is a bonus.

Theres many Pilates moves that help all of the above, but dont expect a class to me fast, furious and dont expect to "feel the burn" Its not a hard workout class, well, not in the beginning anyway...starting with the foundation and working your way up..bit like running really, you wouldnt start your running career by buying a pair of cheap shoes and running a Marathon the next day and expect a time of 2 hours 15 minutes, so why expect to go to a Pilates class and expect to see a result immediately and understand whats going on in your body in under 60 minutes in a class of 8 people who have totally different needs to you..they may just be going to a class to get flat abs!
So, find a great Pilates teacher, if your budget cannot be stretched to personal training once a week , see if you can sign up for one a month, or just one hour and pay for a personal programme for you to do at home whilst attending the classes...this information is invaluable to improve your muscle function..reducing injury..spend more time running effectively ..isn't that what you want to do..?

3 tips for Fat Loss you can do NOW..

2010-05-16T10:20:00.000+01:00

Wander over to your Kitchen cupboards and have a good look at your tins and boxes of cereals...grab a black bin bag..and throw away the following:

1. Breakfast cereals ... all of them..even if they say they are healthy (Special K, Alpen, Jordans, Dorset Cereals..)
2. Throw away carbonated drinks..diet and non diet coke, lemonade, fanta etc AND Alcohol!! (has your jaw just dropped and you've lost interest, suddenly you dont want to loose fat anymore that much? Alcohols more important!)
3. Sugar - chuck it out, including Honey..(shock horror!)

How empty are your cupboards now..as most things will have sugar in them, including ready made convenience foods in the fridge and freezer..

WHY should you do these and why will you feel better for it?

1. All Breakfast cereals have sugar in them , sucrose, glucose, fructose..doesnt matter how they dress it up... they change the name.. its sugar and will leave you wanting more sugar a few hours later, its an energy draining food.You will not lose the belly fat if you keep on munching cereals.
2. You know Coke etc is full of sugar so dont buy it. Diet drinks contain fake sugar, its also in diet foods like weight watchers stuff. Its bad for the health and leaves you craving sugar again! Check the Labels on your food, and check again. Alcohol ..sugar...cut it out, don't buy it, don't have it in the house...please dont think..ahhhh, just one glass wont hurt.. as it will lead to another and another, before 3 bottles a week have gone (or more did you say?) and the fat is still there on your belly, thighs, arms...& you wonder why you are still fat..

3. As the above, sugar is fattening, everyone knows that. The body cannot tell the difference between Sugar and Honey, so Honey is on the sugar list..sorry!

4. Just as a bonus..drink more WATER.

..now is a good time to start..if you really want to go for it, get a water filter as it removes all the chemicals in your tap water, and oh my god theres loads of those...
Bottled water..the best ones are Evian and Volvic.
Brita water filters only removes Chlorine. The chemicals remain .
How much water to drink? Get a 2 litre bottle of Evian/Volvic and drink it through your day..this does depend on your weight, but this is a guide, some of you dont drink water at all,(tea & coffee 'count!) so you can start this today, feel more awake, more alert, flush out the breakfast cereal toxins and start to drop some fat. Your urine should be clearer!

If you are still here ...you cannot carry on eating sugar filled foods and expect to lose fat , keep it off , and keep fit and healthy. Theres a difference to losing Fat and losing Muscle..so weighing yourself doesnt always work...Change your Lifestyle..and start Now..not tomorrow!
Your new motto for your fridge door?

"you cant out-train a bad diet"

Theres heaps more info on foods, changing routines, sleep and why you cant sleep or wake up at certain times..all to do with what you eat, change your lifestyle, change your diet, change your nutrition, or stay the same, and still be the same a month, 6 mths, 12 mths down the line..its not just about losing fat, its about being healthier, having more energy, feeling more alive!!

More posts to follow, hand outs for my clients, and nutrition and fat loss workouts coming up, so keep an eye out for these!

work your arse off!

2010-04-23T20:47:00.001+01:00

I love my job! I love teaching classes for beginners as you can see the concentration on their faces as we go through the hour, finding their sit bones and why they are important, finding their Lats (Latissimus Dorsi) and why its important to use them, finding out why they hold tension in their shoulders and how it can be released, finding their Glutes and how to "switch them on" ...finding out their posture type, how their pelvis is tilted and then of course, the deepest abdominal muscle, the Transversus Abdominals.

I also love teaching the next level and Intermediates, as we can challenge ourselves a little bit further, going into the harder moves which are so much fun!

Then theres personal training,going to someones house or they come to mine, a 1:1 or a couple of friends sharing an hour, we do different things we don't/can't do in a class situation, using the foam roller, use Franklin balls, use the Combo Chair (at my house) Stability Ball, and they got a more personalised routine, made to fit their posture type and any issues they may have with their back/shoulder/knees or especially Osteoporosis or Scoliosis clients who wouldn't benefit from an everyday mixed level Pilates class.

Then theres Rehabilitation Pilates, I love this too, as you can see the benefits so quickly, and you are dealing with clients who are scared to move, who want to improve, desperate to be stronger, even if its just to be pain free when getting out of bed and walking down the street.

I love all dimensions and aspects of Pilates, sometimes I wish it wasnt called that as not many people know what it means, some who have been attending gym based mass turnout classes arent even aware Pilates was a bloke who created the moves and why he did, but it has become so popular recently, so hopefully the message is reaching more and more people, the benefits being felt in more and more bodies...

and then, once they've discovered the Matwork, theres another few doors to open to discover the Reformer, Wunda Chair, Ladder & Step Barrel, Ped-a-Pul, Magic Circle, Cadillac, Arm Chair..and the moves you can take from some of these to the mat using props like a resistance band and/or a foam roller/small inflatable ball and/or Stability ball.

So come on then if you've never tried it before, learn what your Psoas is and why its so important to your body and how it will make you stronger! Its fun ! Its hard work! Your abs get flatter and you get 100% more than that..Bonus! Its better than a BOGOF deal! Experiment and enjoy! Put your excuses in the bin....get your trackies on and a t shirt, and book a class..see you soon!

we're on the road to nowhere..

2010-04-15T14:57:00.000+01:00

Spinning..Ive tried to like it..really...but I don't..no crime in that of course, but its supposed to be a major calorie cruncher..or is it?

One things for sure, its creates shortened Hip Flexors ..an anterior tilt in the pelvis, short neck muscles, tight upper trapezius as the chin juts out, shoulders lifting up ,weakened glute muscles which all go to affect your posture, your back, your shoulders etc etc...
the very least you could do (apart from not going to a Spinning class) is to stretch them out if you are totally addicted to spinning..or your back pain wont get any better, havent got back pain yet? wont be long then if you spend time on the spinning saddle.
Educate yourself, or find someone who will tell you the facts. Be aware and use the deep core Transversus Abs to strengthen the back & torso, lengthen the spine, melt the shoulders down the back is sooo important, Pilates and Flawless form isnt all about the core..use the principles in every day life to reap the benefits 100%.

See the spine in this diagram? The Psoas(Your primary Hip Flexor, it lifts your leg..) is the first red muscle attached to the vertebrae..theres one each side of the spine (but not in this diagram). it snuggles each side of the lumbar spine and runs through your pelvis to the top of the Femur to the lesser trochanter , thats just in from your pubic bone, about a quarter in along the upper thigh where it meets your body.

Don't you think Metabolic Interval Training burns more fat than Spinning..research says Yes..and it also says that it carries on burning long after you've finished (24 - 38 hours!)..so I'm interested..got my attention for sure! and in less time..no more double spinning classes when you've got better things to do with your time.

Don't let your subconscious fool you though, its no miracle workout, looking at your diet is crucial to loosing the FAT..don't think you can work hard then eat crap every day, its not happening ..but allow the occasional "fall off the wagon" but don't beat yourself up about it, you are only human, get back on that wagon and keep going in the right direction.
...the information is out there folks, you've just got to be motivated to want to look for it, read it and act on it..sitting on the bum wont work the butt cheeks (your glutes!) thats Spinning out again then!!
this is one of my faves for firing them though..
Shoulder Bridge..with one leg raised before you start, knees in line, drawing the sit bones towards each other to fire those sleepy glutes, same rules apply as usual with the shoulder bridge , hips level, wide collarbone, shoulders drawn down the back, even weight in the feet, knees in line with the sit bones..aim for 10 each side with focus on 100% quality of the movement
Too much for your back to deal with right now?
Start with alternating heel lifts once in the shoulder bridge "ski slope" position, once you can manage these with perfect form go on up a notch to alternating knee floats..work within your level, and when your technique is flawless, challenge yourself, maintaining that flawless technique of course...every time..no exception..

Awareness....why dont we have it??

2010-03-25T21:16:00.000Z

This is my big question of the day...I'm watching a programme on channel 4 and have just seen the tightest shoulders...everytime I see something like that I want to reach into the TV and grab the person...show them their posture in a mirror..have you seen your back? do you ever look at yourself , naked or clothed, Im not fussy!
I makes me wonder if you know more about the swirls in your fingertips, they are about much of a mystery as your spine, why is that? I'm sure you care about yourself or you wouldn't wash or have your haircut every now and then..so does the awareness of yourself stop at your face and hair, maybe hands/feet if you like nail varnish or moisturise them
This awareness , Ive noticed, takes a while to filter through, it took me a while too. Hair looks nice, face look nice, back looks awful!

Not everyone says "Hi how are you, have you noticed that bump in your right shoulder?" - and before you think, well, how rude! I don't say it straight away, but in a private session I will, in front of a mirror, ask them what they see, and show them what I see...hard to do in a class situation, taking photos or a video of them moving is a great help, as what you think you are doing and what you are really doing is usually very different..isnt that what you are paying your Pilates Teacher for, isnt that why you are here? we dont want you to waste your time or money, we want you to see the results you want to see.

So what can i say...well, BBC Breakfast TV..the chap called Simon who stands usually to chat about the Business news..his hunched shoulders and forward head drives me nuts, I look at him and want to grab his shoulders and want to give him the gift of Pilates to get him on the road to better shoulders,less headaches, less backache, less neck pain, stronger muscles, and..as he will be working his deep ab muscles or his Pelvic Floor his sex life will be boosted too and when he gets older and older, he wont be a hunched over old man, but a sprightly skipping light stepping stronger happy chap who can hold his own head up and has strong pelvic floor muscles, carry heavy supermarket bags and not fall over as his balance will be excellant too!!

My rant over for the day...I'm off to stretch my shoulders..

Release & Relax..get some balls..

2010-03-10T13:28:00.001Z

Balls - green ones and blue a mini roller - part of a goody bag from APPI who hosted an Eric Franklin http://www.franklin-methode.ch/content-n6-sE.html workshop over a weekend in London - I have wanted a pair of green balls for a while (stop sniggering you!) now I have them and am using them on myself and on private clients, they are about 10cm in diameter, and are great for relaxing and releasing tension anywhere in the body, soooooo effective!

They are just lovely when placed under the feet and you rock back and forth on them, and even more divine when placed under the shoulders and you sink back into them..they are around £10/£15 a pair, not cheap, but worth every penny.
I bought some tennis balls for class to create a similar effect, and will use them in an effective stretch and relax class over the easter holidays.. OK... so not as luxurious as the emerald green balls, but getting there!

Eric has published a few books on his method , they all make very interesting reading, he knows so much about the body and how it works, if you get a chance to attend a workshop..GO..he has been teaching for many years and will be retiring soon, but has many teachers trained in the method to carry it on.
He also runs Franklin Method teacher training courses, and theres one planned for 2011 in the UK.
I gave my clients a spikey massage ball for christmas..these are also great to rest and roll feet on to break down the tight fascia in the feet, releasing tension, relaxing the legs and hips, also under the shoulders and down the arm, great if you sit at a computer for hours on end or sit at the wheel of a car most days..get relaxing & releasing..you wont regret it!

Cowboys & Angels

2010-03-09T07:56:00.000Z

Have you ever sold a house? how did you choose your estate agent..theres so many to choose from! They all advertise in the same place..high street presence with a window display, local paper and websites, their own websites and websites like rightmove.co.uk or findaproperty.co.uk who have loads of agents all under one roof to save you the bother of searching.
How do you ever choose the right one? Theres the posh ones who wont look at a property under £200k, and theres the middle grounders who will take on anything, and sometimes have a posh property section, sometimes in a totally different office, or did you choose a Cowboy?
I used to be in the property business, but in the Letting department ..offering the same as many other agents, we usually took on the property by personality, the owner signed us up because they liked us, we were friendly, open, caring, found common ground and even though we were a little bit more expensive than a few of the competition, there were those charging more than us..so how did we build up a database of propertied..personality and knowing our stuff..

So how do you choose a Pilates Instructor, pretty much the same way? Personality? Experience?
Every teacher is different, Ive met a few through either taking part in their classes or meeting them at training courses..when I took the practical of my final exam, I was a guinea pig for a day and was amazed at how many styles of teaching I saw, some I couldnt wait to get out of the room and some engaged me from the very start, and wished I could do their class every week, yet we all teach the same thing and our goal for you is the same..to understand the method and the work of Joseph Pilates and to see improvements in your body..not just a flat stomach..but as you understand it more, you will see that you achieve pain free and stronger shoulders..stronger and more balanced muscles in your legs..its a full body head to toe workout programme..and its as hard as you want it to be..ok so we dont jump about the room so you cannot class it as a cardio workout (until you get on some of the equipment and do a tough routine..& a tough mat routine will make you sweat) but you become aware that your shoulders may be tight( and you never knew it!), your hamstrings will be tight and your quads weaker, your feet will be a revelation as to how you use them and the precision in each move is highlighted..the awareness of your body is enlightening..inside out..
The work is endless, and a joy..each class you learn something new, discover muscles you never knew you had or a new move you werent aware of..taking Reformer work to the mat..using a Pilates Circle, Ball, weights, bands, foam roller..its fun as well as an education!
Good luck in choosing your teacher and long may you have a great working relationship with them!

Hows your Butt looking? (or whatever name you have for it!)

2010-03-04T08:56:00.000Z

Last night..I was awake for a while thinking about Pilates..sad eh?? thought of great idea for a blog and now Ive forgotten it..must write these thoughts down when i get them..as my bed is against a wall, the wall will be covered in words the next morning..
So Im just going to tap out words and see what happens....eureka!! now Ive remembered..it was about Bottoms, Butts, Behinds, Arses..whatever you call them!
I attended Pilates classes for a couple of years, and one morning, after a shower, I caught a glimpse of my backside in the mirror and wondered why it was heading South and not looking too good, then had a look at my belly and wondered the same, if i was doing Pilates and these "core" moves, why wasnt it working after all this time? I was holding everything tight at 80% plus as I was told..so whats the issue? I wasnt lazy, I was at class twice a week and doing cardio on top of that..
Like most people, I carried on, forgot about it, until the next time, and the next time..and I didnt do anything about it..do you think we, as human beings, are just lazy until we really push ourselves..? something happens to make us change our ways..?
Day One of my Pilates Teacher Training with The Pilates Institute in London was an amazing Light Bulb moment..I got it straight away..it was everything I wanted and more, it delivered and answered my questions..everything I didnt get from the past 2 years, but I didnt know that until now..its a bit like going upstairs to get something, getting there & forgetting what it was you wanted, and going all the way back down to try to remember what it was..then going back upstairs again hoping you dont forget!

Anyway, not wishing to annoy or undermine the teacher of the large studio class (20 plus clients..never knowing who is in the room or what their background is in fitness , health..etc) we all have different teaching styles & life would be dull if we were all the same, & a gym style class will always be different..the choice is yours as they say, maybe until you have that light bulb moment or look in the mirror and wonder why your butt and/or tum is looking a bit South facing..why your shoulder pain hasnt gone, why your knees hurt, why you keep getting sciatica, why your hamstrings are still tight?

So..now I take that Eureka feeling and hopefully translate it to all my clients in all my classes, so they get "it"..my body shape changed in a matter of months..more than it ever did in the last 2 years when all I saw was a droopy arse and abs (bit too graphic? sorry!) why we do what we do, how it works, how it makes you stronger, why sitting at a desk for 4 - 8 hours a day will make your back hurt and shoulders/neck ache if you arent aware of your posture, posture type, how to correct it, just by a bit of tweaking & knowledge of the deep stabilising muscles we are aiming for..its easy but at the same time its hard..if youve been to one of my classes you will understand what I mean by that, if you haven't then you wont, so see you soon then for the answer..
got a car? ever had to take it to the garage for an MOT , did they tweak it to make it run smoother..your body is the same..spend money on the car to make it run better..spend it on your body to do the same..as in the words of a well known Supermarket(but changing the first word..)...learn something new today

Sciatica

2010-02-27T17:00:00.000Z

A friend of mine didnt want to come to pilates as he has sciatica..just wants to sit there and wait for it to go..ooohhh...wanted to shout "havent you listened to anything Ive said ??!!" but shut my mouth again and held onto my words...so just photocopied stretches from one of my very fave informative books on stretching and popped them in an envelope and put them into his letterbox..sent a text to let him know check them out..told him to read EVERY word and stretch...he did...now hes skipping around..yes!! so its not for everyone but a simple stretch like a calf stretch can help your sciatica, its all down to nerve tetherings apparantly, just check your form as you stretch, I know it sounds obvious but look at your foot as you stretch it behind you..is the foot straight or is the heel slightly to the left or right, so many dont bother to check, or just check and dont double check & wonder why a stretch isnt being felt.

second stretch was the figure 4..easiest way is to do it seated..crossing one foot onto the other knee and very slowly and slightly lean forward or lie down and have one leg up the wall, bend the knee and place sole of foot flat on wall, your other foot rests on the knee of the leg up the wall..draw the foot on the wall down until you feel a stretch in the outside thigh of the crossed leg...
stretch 30 - 60 secs 2 - 3 times a day ..
its a start and will help enormously..

Combo Chair

2010-02-19T12:37:00.000Z

Photo from Pilates on Fifth

Theres many clips on You Tube of moves on the wunda chair..Rael Isacowitz being the most passionate with his words..heres 2 clips to have a look at..but remember, you've got to start somewhere, and the majority of these moves are Intermediate to Advanced and take practice, not just to perform them but to use the correct muscles to make the move effective..you are not in a gym lifting a weight with a tight rounded back , rounded shoulders & tight pecs with turned in feet and knock knees and wanting just bigger biceps..pilates means working every muscles from top to toe effectively..so not a minute is wasted...

http://www.youtube.com/watch?v=VMN-MvJP-vw

http://www.youtube.com/watch?v=I3_A23ftZUI

Joe Pilates created a series of movements in the early 1900's..and they are still being discovered by new people every day..and have been practiced by many people for years...once you've discovered Pilates on the mat ..discover Pilats on equipment if you can..reformers are being used more & more in studio settings and sometimes in a gym environment..and now the Wunda Chair is becoming more popular too..a beautiful and inspirational piece of equipment created by Pilates for a friend who had no room for a Reformer...the chair has been re created by other companies..they are sturdy and use those fantastic strong springs as resistance..www.fitness-mad.com have a chair called the Combo Chair..now sitting in my front room..and I love it..!!
Classes or private sessions are more expensive than a Mat class as the equipment isnt cheap!
A Reformer will set you back about £1 - £4k and a Chair £600 - £2k...classes and 1:1 sessions vary instructor to instructor and location to location..you have to ask to find out..dont be shy..

The Pilates Chair /Wunda Chair/Combo Chair/Stability Chair is one versatile exercise machine. Don't let the word "chair" fool you - it's not necessarily a sit-down workout!!
You will be seated, standing, on the floor using the pedals and springs as resistance, lunging, push ups...theres over 70 moves to take your whole body through a challenging workout..starting with footwork ..hmmmm...seems easy enough..then take the connecting bar away from the pedals & you have to use equal strength on each side to move the pedals..your weaknesses will be highlighted as you work! Its humbling and amazing...trial 30 mins and a cup of tea(with a drop of brandy??) coming soon..watch this space..or the website www.pilatesmad.co.uk

Have fun practicing!!

Now for those Lordotic types..

2010-02-05T19:05:00.001Z

So if you are not Swayback but are Lordotic..means you have a lumbar curve in your spine but its deeper than it should be.... want to see if you are??
Place the heels of your hands on your hip bones, fingers facing down to pubic bone and thumbs towards each other.. if the hip bones are forward of the pubic bone this is classed as lordosis, and increased curvature of the spine.
Tucking your tail bone under is great for you, until the hip bones and pubic bone are all on the same level. (if its hard to feel this standing, do it lying down on the floor on your back)

Head – the head is usually in a neutral position.. not tilted forward or backwards.
Neck – usually a normal curve in the neck
Upper Back –usually a normal curve in the upper back
Lower Back – the lower back has an increased curve
Pelvis – the top of pelvis is titled forward
Knee Joints – the knees are slightly hyperextended
Ankle Joints – the angle between the leg and the sole of foot is greater than 90 degrees

Weak Over Stretched Muscles
The forward tilt of the pelvis increases the distance between the top of the pelvis and the ribs. This lengthens the front ab muscles . They should counteract the forward tilt of the pelvis keeping it neutral
Your hamstrings( back of the thigh, 3 muscles) insert into the base of the pelvis(sit bones), the forward tilt of the pelvis lengthens them . The hamstrings may or may not be weak.
Tight Overly Strong Muscles
An increase curve of the lower back shortens the lower back muscle, these muscles can also be overly strong, pulling the back of the pelvis upwards(tailbone) causing a forward pelvic tilt. The hip flexors (Psoas being the primary one) can also be tight, overly strong, tilting the pelvis into that lordotic curve

Being aware of this increased curve as much as you can and doing exercises to help the awareness and address the muscular imbalance(Pilates! yay!!)helps prevent twinging in the back, as you move, as you function from day to day, bending down to pick up objects from the floor, hoovering, washing up, carrying shopping home or in and out of the car..sitting at the computer, watching TV..the list is as long as the daily tasks you perform!

Sitting on the floor in neutral with the sit bones placed equally and grounded is something you can do fairly easily without pain, its the shoulder placement you need to be aware of now, the settling of the rib cage, the circle of the rib cage floating above the circle of the pelvis..the lengthening of the spine and the crown of the head.

Swayback Posture? dont be scared...

2010-02-03T22:10:00.000Z

Part of Pilates level 3 is learning posture types, I love it! But now I tend to look at people and notice what posture type they are, so please dont be offended if I tell you, I have stopped telling people as they look at me as if Im a bit odd ..(well....) I dont mean I told a complete stranger in the street..but people I know at the gym, in a class ...etc

Anyway, I think its fascinating as its all about knowing what imbalances you have and why this affects your posture which affects your back, shoulders, feet, legs, knees pelvis..

Me...Im a swayback posture..and when I try to correct it I turn into Flatback posture, though now with Pilates and a lot of hard work, its starting to look better, though Ive got a long way to go yet, and its accepting that you have a long way to go thats half the battle, you wont fix it in a few weeks!

So I noticed a guy in a class I go to at the gym who is swayback, Ive noticed it for a while, hard not to as he stands right in the front of the class and is sometimes the only guy, and if you are standing behind him, you cant help but notice the derriere..ok..so if you get a fit bloke in a class standing in front of you arent you going to occasionally look at his bum? thought so...anyway, I was looking at his posture..(honest!..Im so naieve..) Ive noticed other posture types in the class as well, theres quite a few Lordotic, the teachers swayback as well by the way..just incase you wanted to know..at times I want to say..dont say tuck your tail as its there already!!! say neutral pelvis please!! But its not my class ..so there..I digress..so today, I told him..and do you know what..he was fine about it (I think) which was refreshing..he seemed interested and I learned heaps more about his back in under 5 minutes as he told me more..very interesting..(do I need a life?)

Swayback: The Pelvis is in a posterior tilt, it sways forward, in relation to the feet causing the hip joint to extend.
The lumbar spine flattens with a posterior tilt.
Its not possible to be lordotic and swayback, you are one or the other..the trunk (Thoracic spine) must be noted here..see the photo, its like a lazy posture..usually with your arms crossed as you chat to someone, your bum tucked and you lean back..classic Swayback posture..
                Head: Forward
                Neck: Extended slightly
                Thoracic Spine: Long Kyphosis(so, increased flexion)
                Lumbar Spine: Flexion/flattening
                Pelvis: Posterior Tilt (tucked)
   Hip Joints: Hyperextended, anterior displacement of
                                    Pelvis
               Knee Joints: Hyperextended
               Ankle Joints: Neutral.

Hip Flexors are long & weak
External Obliques Long & weak
Upper Back extensors & neck Flexors Long & weak

Hamstrings short and strong (tight!)
Strong but not short: Low back Mucles
Internal Oblique upper fibres are short & strong

working with swayback client, I need to watch they stay in Neutral..its easy to forget as you concentrate in the moves you are doing and the back just sinks back into the mat..

One of my fave moves is spine stretch forward( on a block you sway back peeps, so you dont tuck under!) ..makes you feel those sit bones as you sit forward of them..its hard work but looks sooooo easy..pelvis neutral, it doesnt move..the T.A draws in and up, ribs stay lifted away from the hips..draw those shoulder blades down your back..breathe into your sides and back, now you are ready to move..
your hip flexors will tell you about it the next day though...
this is just one of many I could tell you..but this one was taught to me..on me..by my pilates course tutor..boy it taught me that I had a long way to go with my posterior tilt, and my legs......eeeek were they telling me the same..and the shoulders and torso has to be correct too!! sigh...carry on working!!

Scoliosis & Pilates

2010-02-03T13:28:00.000Z

I have a client with scoliosis, an abnormal curvature of the spine...and its very common, even in kids..

Kids with rucksacks full of heavy school books tend to lean and hike up their shoulder on one side to cope with the load, leading to a wonky spine over time..so a lengthened spine becomes a spine with a kink..a bit like a long straight road having a roundabout breaking it up along the line somewhere..the roundabout is a "bossy" muscle, its in charge and is pulling the vertebrae to the side..so if the upper right side of the thoracic spine (your middle 12 vertebrae..thats your torso)has the bossy muscles, you can be pretty sure that the bottom left will also kink too..2 roundabouts for the price of one, making an S shape of the spine..

so think about it..this will make it hard to breath into the left lung as the left side has dipped, the hip bones arent going to be level, it affects your leg length, one will be longer than the other..and so on..
So..what causes it? theres quite a few things, apart from kids and their book bags, think about a mother carrying a child on her hip, day in day out..creating uneven hips, bossy muscles on one side, weak muscles on the other..but it can be avoided in most cases by just being more aware of the one and only precious body that you are ever going to have whilst on this planet..hair looks nice? great make up? nice polished toenails? loosing weight on your new years resolution? nice new shoes? great new pair of jeans?

lovely...now look deeper...it isn't going to cost a penny to be more posture aware from head to toe and everything in-between, and when you think you've got it sussed, look again as you may have missed something. Walking, sitting, shopping, carrying bags, how you stand, leaning in to one hip a lot?

In the picture above, her perception is that this is sitting normally as as upright as possible ..

Now, just pressing lightly into her hands..lengthening through the crown of the head , lifting the diaphragm..

Can you see the difference in her back..?

This is hard work for her, yes we do heaps of other specific moves that help the alignment and release the bossy muscles first and go on to strengthen the weak muscles, the basis being the pelvic floor, and the feet, start in the basement and work your way up the floors to the penthouse!

Pelvic Floor for Men & your sex life!

2010-01-26T20:47:00.000Z

Blokes, you do have a pelvic floor, did you know that? Maybe you did..so do you know how to activate it and the benefits?

Let me tell you..(dont peek chicks, your turn next week)

Imagine you are lifting a weight (a light one) with your crown jewels..feel that lifting? like an elevator lifting up inside you?
Hola Pelvic Floor!!
So benefits to working them are ....?? Well the main one is to improve the sex life..performance, timing & strength..need I say more..
Im doing a flyer for you guys and will hand it out in class on Monday night .
Thankfully, fibres of the Transversus Abdominals run into the Pelvic Floor, so when you practice regular Pilates its an extra benefit..if you have a chick, see if she notices the benefit too..
so it doesnt just give you a strong healthy back, increased mobility in the hips, stronger leg muscles, stronger shoulders and core, mobility in the spine...etc etc etc

How long do you sit down for?

2010-01-24T14:30:00.000Z

Typical day for most of us...get up..shower..sit down eat breakfast, drink coffee/tea..sit down as drive to work or on the bus, sit down at the computer, sit down and eat lunch..sit down on the way home..get home..sit down and watch TV, sit down whilst chat online or on facebook playing games, updating the blog (!!)

Turns out you have no time to come to a class as you are sitting down..kids are in bed, theres cleaning up to do..before you know it ..its time for bed..and it all starts again!

so..due to your spines demand, Office Pilates is born..I come to your office, usually 30 mins is all that is needed..pilates moves at the desk, standing, seated(correctly of course!), stretching, beneficial functional moves and stretches..moves to help avoid RSI, so important when you use a keyboard on a daily basis..

One flat rate fee..share it between office colleagues, for about 6 maximum of you...if theres more of you let me know, its not a problem at all!

want to know more..pilates@pilatesmad.co.uk www.pilatesmad.co.uk

Rebecca's amazing!

2010-01-20T12:22:00.000Z

Rebecca Leone - Pilates Nun (shes not a real nun you know..)

Hi you!!
Well the website has been sorted and should be working...well..I think so

www.pilatesmad.co.uk

I think the link to the Blog needs refining..patience my dears!

New prices etc are being released today, emails going out later to everyone whose email I have on file!

Anyway, whilst spending too much time on the laptop, I came across Rebeccas (Pilates Nun..had privilege to attend workshops with her late last year) new video link to her little films on Pilates..mainly aimed at instructors but very interesting to watch if you are into Pilates and how it instantly changes your body with some words from your well trained Instructor and your well trained ears to listen and act..this is the link to a website that allows you to upload professional style videos, nicer than You Tube ..its free to register..those who want to be more professional about their videos pay to upgrade, but its FREE to watch..to do something different today..start to see the re-alignment in yourself

http://vimeo.com

THEN..just type in Rebecca Leone in the search box and her videos come up...you will see the most most interesting things in misalignment in a body and as it straightens as she speaks Nikkis Domes & Patricias Domes are the most effective and most noticeable..fascinating watching to see a shape change before your very eyes..

new!!!

2010-01-17T21:10:00.000Z

ive re-branded!!! it wasnt painful either......

just to make the business more out there than it seeming just in Portreath..as i teach in Truro, Camborne and Hayle....makes sense....still me though and still great pilates classes too...!

website coming this week..email is now ..pilates@pilatesmad.co.uk

new facebook page, so click the badge on the left of this blog page...simple!!!

The White Stuff

2010-01-07T16:41:00.000Z

I love the Snow..it make everything look clean and untouched ..until you have to go out in it, then you hate it..especially when it freezes..it gets dangerous then folks..so the classes tonight were cancelled, but thats no excuse to do nowt now is it? (NO is the answer...I can hear you all say it..)
So I know you wont be bothered to get the mat on the floor whilst watching eastenders(or whatever..arent you fed up with watching the snow on the news...isnt anything else going on??) and the excuse will be you've just had dinner(or just about to), had a glass of vino, had a bar of choccy, had a piece of cake, feel too tired, had a hard day, its too cold..theres loads more..'cos Ive used them as well!!

So heres the thing..if you sit (sorry, I meant slouch)on the sofa please just sit up, on those sit bones, lengthen your spine, lift ribs from the hips, practice the lateral thoracic breathing & the core connection, do this for 5 minutes...time yourself with the timer on the cooker...when it goes beep and you have to stand up, push into your feet and push the floor away from you as you stand without using your arms to help you get up.....use your legs.....then go to sit down again and before your butt touches the sofa, stand up again...do this 5 -10 times ..dont use your arms, leave them out of it, or let them float up in front of you...then go and turn the beep beep thing off as its driving you nuts by now, then go to the bathroom and look in the mirror..look at your shoulders..no..really look at them..is one higher than the other? are they balanced left & right..do your arms rest by your sides..are your shoulders rounded? Do you sit at a computer..? well...
Now widen your collarbone..almost like it was smiling a big fat wide long smile and it was floating as it has 2 balloons tied to each end..your shoulder blades are melting down your back ...your head is as light as a balloon and lifting up and away from your shoulders and, as you grow taller , your abs that are below your navel draw in, the ribs stay away from the hips..you are taller, more confident and more beautiful!
Now stay with the fab posture to do your whole body a favour for the rest of the day..see if you can...its hard work! How about the rest of your life?

Editorials

2009-12-18T13:29:00.000Z

Have just been asked to do an Editorial for a newsletter by Well Fit based
here in Cornwall....on Pilates (what else?) ...so this is a trial run

http://www.getwellfit.co.uk/

Peace, Prosperity & Pilates

The 8 principles of Pilates include precision, focus, concentration, routine..as you move with precision, you focus on each muscles you are using, as you concentrate and work through the class you may feel muscles you never knew you had, and as you embrace Pilates in your daily routine as well as weekly classes, your body shape changes, friends notice your shape changes, you may look taller as your spine lengthens, neck lengthens, shoulders are drawn away from your ears. Anyone who has been practicing Pilates for a while knows all this to be true, and knows the deep stabilising abdominal muscle is just the start of it, as the whole body is retrained to be balanced throughout .
So as you relax(hopefully!) throughout Christmas & the New Year, maybe starting Pilates and changing your body is going to be a New Years Resolution for you, if so, welcome aboard! Its not just for Rehab and bad backs, its for everyone.

Abs, back, maintaining a strong back for life..if you have back pain or not!

2009-12-09T15:01:00.000Z

maintaining a mild contraction of the abdominal wall can help ensure sufficient spinal stability, but for some its not as straight forward as it sounds..as some tend to push the abs out..lie on your side, rest your head on a pillow/cushion,place your flat palm against your lower abs, just below your navel, push the abs out, now draw them away from your hand, do it again..now start to tie your breath it, exhale as you draw the abs in inhale as your release, have another go...try about 8 times, now do it seated and standing, dont squeeze your glutes though (bottom muscles!) as this is deep work, the deep ab muscle thet strengthens your back is attached to your spine and is below 3 other muscles, keep the work deep..

take time to look at your hip bones, are they level? is one higher than the other?
Stand up, look at yourself in a full length mirror, is your bum tucked underneath you, or is it pushed away from you? have you never looked before? start from now, and look everyday..you look at the TV everyday so why not take a few mins and look at your body everyday..dare you!

To reduce your back pain tuck your tailbone under, then push it away from you, s-l-o-w-l-y..repeat 5 times...then stop halfway between these 2 positions...your pubic bone (dont be shy!) and your hip bones are all on the same level arent they?? check! if not make the adjustment, even if its a centimetre.
2 basic things to put you on the road to a stronger back for life, now all you have to do is remember and use this all the time, 24/7, at work and play..always..as back injuries usually happen when you are distracted, when you are lifting something at work and not concentrating, when you take the washing out of the machine , bending and rotating the torso as you pull the washing out..focus on your position until it becomes 2nd nature, take care of yourself!

Level 3 Pilates Instructor..ooeerr..responsibility...

2009-11-20T14:53:00.002Z

yes, I passed, at last...I was as nervous as a nervy thing...thanks to everyone for their kind words and the cards..very kind as always..but anyway...back to reality..now I'm concentrating on classes and 1:1's..its getting busy folks ..!

Im going to scan some attachments later, not now as about to wander off to teach. These attachments are pics from Stuart McGills back care book, Ive been back on it, reading up about disorders and how we move from day to day.. its about distinguishing hip flexion from lumbar flexion..sounds technical..maintaining a mild contraction can help ensure sufficient spine stability too.

try this...take a broom or a feather duster, and imagine a big nasty cobweb in one of the top corners of the lounge...get rid of it, (maybe theres one there already!) but stop before you lift your arm, look at your pelvis, your back, as you reach are you in neutral or are you sticking your tailbone too far out, arching your back? even a simple task like this will cause your back to twinge...

Neutral vs Tucking

2009-11-11T20:18:00.001Z

Ive attached a link...have a read..it will take 5 mins of your valuable time and your abs, back and whole body will love you for it..this is why we dont TUCK the pelvis underneath...as I was taught for a couple of years....Neutral pelvis ..please...if you go to a Pilates class and the teacher tells you in the first 5 mins to tuck your pelvis under and doesnt then go on to say ..now go into neutral.. then leave the class...take your valuable Pelvis our of there pronto kiddo...its not rocket science..and it take seconds to say in a class..no excuse really...

http://pilates.about.com/od/technique/ss/pelvic-alignment-exercise.htm

Hip Flexors

2009-10-18T19:27:00.000+01:00

(sorry, I just love the Calvin & Hobbes humour...)

Your hip flexors....bless them...mainly your Psoas which is your primary hip flexor starts at T12 (thats the last one in the line of your Thoracic vertebrae) is snuggled up to all of your Lumbar vertebrae runs through your pelvis and attaches at the top of your femur, your thigh bone...so its a busy thing, did you know its about 12inches long? blimey! And...thats not all...because of where it is, its responsible for all lower body movement...never has a day off..
So think about it next time you get lower back pain, its more than likely your Psoas giving you grief, maybe its a bit unbalanced, a bit tight on one side (theres 2..one on each side of your vertebrae) so whats a bloke/chick to do about it? well...what do you think the answer is....give you a clue...it begins with P and have the letters i l a t e s after it....

BUT dont be fooled that just any old Pilates class will do it....ask your Instructor where they were trained, who by, how much they invested in that training, how long was their training..it cant be taught in a weekend...can they answer your anatomy questions, do they know the modifications, do they know your posture type, do they know the equipment used in Pilates, can they tell you about Joseph Pilates and the history of the Method...how many Pilates moves are there..whats the breathing called and where do you breath from and why? whats the best position for your spine and pelvis to be in? why is it 30% and why not more than that and if you come across a teacher that says its more than that (say 80 - 100%) what are the consequences to your body? How do you effectively activate your deepest ab muscle that makes you strong, makes your abs flatter, cinches you in at the waist, stabilises your pelvis, reduces back pain...why use that muscles and not your 6 pack (rectus abs) why why why??? Ask........

Springs & Resistance

2009-09-19T13:24:00.001+01:00

Welcome to the Reformer...this is another Joseph Pilates invention...it works with springs as resistance, you add them and remove them depending on which part of the body you are using or which Level of Pilates you are currently experiencing..or if you have a hangover and wish to take it easy today..

These are great bits of kit, theres so many moves from the Mat you can adapt for the Reformer, but the Mat is the place to start so you get used to the terminology...Neutral Spine, Lateral Thoracic Breathing, Powerhouse - what it is, where it is and how to use and activate it, strength..know your posture type, know your muscles..

If you know someone with a Reformer see if you can have a demo, and see what the benefits are. They arent cheap though, and you need a big room to put them in!
Ive got a cheaper end model which is OK, it compliments the Matwork, introduces you to leg work you can transfer to the matwork too.
No Reformer?? No Room? doesn't matter...get on the Mat..perfect your pilates routine, get stronger, aim to do the Teaser without any struggle and whilst breathing fluidly without tension, that should take you a while..get a Pilates Circle and a band to work with resistance..the Circle was created by JP as well for a good resistance workout on the Mat

I had a chat with someone yesterday who saw a Reformer on QVC and wishes to buy it...great!!!....but do some Mat classes first to introduce you to the Pilates world, as this isn't just another fad or exercise machine like a Treadmill or exercise bike..this should be used as often as possible and correctly, in Neutral Spine, with stability in your pelvis, activating your centre..your TA..if you dont know what the heck I'm going on about, check out a well trained pilates teacher for the answers..then get a Reformer or you may find it gets used as a clothes horse..just like your old exercise bike you sold on ebay...

Stuff about stuff

2009-09-17T21:00:00.000+01:00

New love?? The sea and the sand....I dont like the depth of the sea but Im ok in the shallow bit...its powerful and can sweep you away in a second (sounds quite romantic.. if it was a bloke!!)
maybe its my age and experience that makes me more wary of the dangers (again...sounds like a relationship thing going on here! though not so sure how the word "experience" makes me sound..)

Love the wetsuit, love the body board, though I think I will be a fair weather surfer chick, not up for a surf in the rain, unless its with a gorgeous chap in the warm rain of somewhere rather nice...cant see that happening in Cornwall, although its somewhere nice, when it rains it usually cold and miserable, though I'm willing to be persuaded! Maybe...

Love spending time on the beach with Jo and Sally-ann, and their hubbies, Paul & Mike...missing Phill & Jamie, I think I more or less invited myself to the beach fun, but was made to feel very welcome ..thanks guys! Roll on next Summer!!!

Reading lots of big words..

2009-09-07T13:10:00.000+01:00

I love reading, recently its all been books on Pilates, I counted them the other day...I now have 33 of them... ranging from stretching books to standing pilates, Pilates for older people to Imagery for alignment...if you want to borrow a book just ask! I am the Pilates Library of Portreath..

Today, Im re-reading Stuart McGills Lower back Disroders, this is a great book..I bought it when I first started on the Level 3 anatomy exams and wanted to know more, I came across Stuart McGill through the internet , hes American , is extermely experienced and knowledgable on the body specialising in the lower back, movement and rehab exercises. What I love about his attitude is that hes open minded but he has his own lab where he experiments his theories on actual people, his facts are scientifically backed with real evidence, so it works..
Prevention is better than cure (so find out more about your body, your stabilising muscle for your Pelvis, your Transversus..get stronger!) But if all you have left is cure to look forward for...then surely going for cure the right way with specific correct precise exercises is the way forward..? Big pat on the back to those who have already been practicing Pilates, big WHY NOT to those who havent..

I'm on page 207 of 273, got a bit more to get through yet ..!

The Sea & Me

2009-09-06T16:53:00.000+01:00

I dont have a great relationship with water...& being a Pisces you would think that was a bit weird as we are supposed to LOVE the sea being the sign of the fishes if you believe all that stuff...having nearly drowned as a kid on Brighton beach under the Pier, I've hated water ever since, but I managed to pass my 10 meters at school..just..but I dont like going under the water...even in the shower..the fear of drowning.! (in a shower?! are you mad flower?...well...yes..)

So it took a lot of courage to get in the water with Jo & co this week, but so glad I did, I think it was hearing about Jo beating her water fear and going in the sea, it helped me to do the same.
We all went again today! The sun was out all morning until we got to the beach, then the clouds rushed over to greet us, buggers..

But we had a great time anyway, Phil & Jamie hired proper boards and did some standing balancing acts ...I was very impressed ....these two are great fun, shame they don't live down here!
Sally-ann & Mike were just zooming along, they were going so fast, Mike was steering with his board...hes just asking for a speeding ticket!
Jo had her new rash vest on, as did I and new shoes..lilac!! thanks Jo!!
Cant wait for next time, almost annoyed I cant go on Monday, but Tuesday is looking VERY likely, just before Body Combat!

My Book

2009-09-04T15:46:00.000+01:00

Ive had a little idea...trouble is seeing it through..so Im starting with determination..being positive and all that stuff..my idea?? Im going to write a kids book....
Dont laugh!! I heard you...When I was 18 I went to Nursey Training College in Eastbourne, I had no idea what I wanted to be when I grew up (still dont) and as my older and wiser sister went to college to train as a Nursery Nurse, it seemed the path to follow, plus I think mum wanted me to get out of the house after secondary school and do something with my life...fair enough...one of the projects we had to do was to write & illustrate a kids book, I did mine on a little girls imaginary friend , having read a kids book by Nanette Newman on a similar storyline..funny what you remember isnt it?

Can I just say..I LOVE kids books, take me to Waterstones and I will be lost in the kids section for ages, I adore the illustration in some of the books, they are gorgeous, and some of the books are hilarious,my fave a couple of years ago was about a Mole who had a poo on his head as an animal had dumped on him as he came out of the ground..and he had to find out who it was so he investigated all the different looking poo's from Cows to Goats...loved it! Can you see how it appealed to my sense of humour? I also love reading books like this to kids, when I worked in a Creche in London (ages ago!!) my fave time of day was storytime at the end...hilarious..their faces are a treat to watch as their eyes widen as they listen more intently..love it..

This is the mole book ..I bought quite a few copies and gave them as xmas pressies to family & friends...& they still speak to me to this day...I also love Charlie & Lola! ...they bought out a song..The Bestest in the Barn..I downloaded it to my i-pod and I play it when Im sitting at the airport waiting for the flight to Gatwick when off to London for the next part of the Pilates training..it makes me smile!

Anyway, my idea.. I think I should keep it quiet, I did write it down as a comment on a friends blog, which Ive now deleted in case the idea gets STOLEN!! My inspiration I should also keep quiet as he may be offended, dont think he will be but dont want to push it, not that its based on him but it helped the idea form in my head...and hes not getting any royalties! (maybe a Pint & a Pasty next time I see him as a thank you then..)
So Im going to find the time (ha!!) in between teaching Pilates, practicing Pilates, doing Pilates lesson plans, accounts, ancestry stuff ...usual cooking/cleaning/housework, feeding chickens and turkeys etc
I know how I want the book to look and the way I want it told, but figured if Katie Price can do it then why can't I?? Ah yes, I need enough cash to pay someone to write it for me...Im doomed then!! maybe they will do it in exchange for a Turkey?

Relaxing..

2009-09-02T22:55:00.000+01:00

I love it...whats your favourite and effective image you have in your head when you are relaxing in class at the end..or what helps you to relax???

Golf..getting small white balls in a hole whilst walking around a lot....

2009-09-02T14:33:00.000+01:00

Golf is hard work, its physically demanding & strenuous, you need balance, you need control & focus on your game, you walk a lot so you need to have endurance and strength...you want to play your best and avoid injury above all.. Pilates for Golf...yep, theres a Pilates for everything, but this got me thinking as I looked at Pics on a Blog belonging to a friend of mine - Sally-Ann, who had posted pics of her grandkids and her son, Simon, practicing their Golf Swing...
anyway...so.. golfers..

....they may have poor core strength...that elusive Transversus stabilising muscle, if you have no idea where it is or how to activate it then you probably are unaware of your posture type and muscle imbalance in the body that could be holding you back, maybe you are not very flexible or not very mobile in the spine, stiff knees & want to improve your balance... If its a good day and the grey matters switched on , I can sometimes see what posture type you are fairly quickly, most common is Swayback...but theres also Kyphotic..your thoracic spine may have a C curve as you address the ball, tucking your bum under, locking out your knees...you would love the Swan Dive & Spine Twist, work on extension and strengthen your shoulders too ..this goes for Swayback too..working your back in extension is just the best..Swan Dive when done correctly is just lovely for your back & posture, think how much time in a day you are in Flexion, its not just in your golf game that you flex forward..when you do your shoes up, open car door, shopping, getting dressed, making coffee/tea, reading, eating..on the computer..Swan Dive addresses the imbalance.

Then theres Lordosis, S curve posture,a pronounced curve in the lumber spine, sticking your bottom out, chest thrust further forward...can you see how your posture will affect your swing, and this is where Pilates comes in...correcting the imbalance and strengthening your Transversus will start to bring your pelvis back to where it should be, and whilst that is happening, your hamstring tightness will start to release, your knee pain will receed as you strengthen and realign your Quadriceps (group of 4 muscles running down front of your leg) your lower back niggles will diminish , shoulder tightness will release as your back becomes stronger
Carrying a heavy bag with clubs in will also affect your posture, neck, back, shoulders. The twist involved in a golf swing affects the spine, particularly an unstable spine, side bending, picking the ball up, walking walking walking, standing still, leaning into your hips...you will not be the only one..theres heaps of Pilates moves I could teach you to improve your game..ask me and I will show you, or come to a class..hmm, if it wasnt a slight monsoon outside and I wasnt thinking of building an Ark, I may take a trip to Tehidy Golf Course ...

Necking..its all in your posture..and your chin..and your job..and and and and..

2009-09-01T13:56:00.000+01:00

Your Shoulders & Neck...when you first start Pilates your TA is probably an unknown muscle to you and hasnt had a lot of practice bless it....(bet you know where your 6 pack is though, man or woman, this muscle is plugged and given Nos 1 billing in all the magazines..every bloke want to show off theirs if they can, and work it hard to make it more defined, but doing sit ups only gives you a bad back and neck pain..a tight 6 pack gives you a bad back, so see you at Pilates soon..but I digress as thats yet another subject.....)

Yes...where was I...Neck and Shoulders...After just one class you may not feel like you have relaxed shoulders, but you may be more aware of the muscles in that area and of the tightness you have, & by practing Pilates regularly, your tension will diminish and other muscles that are supposed to be working are strengthened to release your upper back & neck...strengthening your Latissimus Dorsi (Lats) releases Upper and Middle Trapezius tension. Your shoulder is the most mobile joint in the body...

Daily Neck stretches...easy does it though, (don't force it), help to release tension, stretch every hour if you work at a computer, or have a job that keeps you in an awkward position over the day (there are many...masseurs, chirpodists, doctors, nurses,hairdressers, primary school teachers etc etc) strengthening weak underused muscles is the place to start & what we are aiming for.
Forward Head Posture is very common, tuck your chin in, not too much so you lose your chin in your chest, just gently does it...retrain the deep neck flexors..think of your posture often, address it, look at yourself side on in a full length mirror, ear above shoulder? or is it far forward of your shoulder, knees locked, hips thrust forward, bottom tucked under? Not correct posture if youve answered yes..but thats for another day to address... its a big subject..
BUT...heres the crunch (get it?!) doing a class with 8 people in will not do it at first if you have a particular issue...you really need to start with a 1:1 or grab a friend and share the cost and do a Duet (a 1:2!) at your house, or come over to mine, or go to a Rehab or Gentle Pilates class(we do these on a Wednesday morning,if you cant make it ask for another class to be set up, we can look into other times!)
You will have time for a chat during the class, specific moves just for you, yes you will have to pay more, but then its always worth it as you get more out of it, you will progress quicker and then can go onto a class situation once you have the basics and know how to move without pain, tension, how to activate your T.A, how to activate your Lats, how to feel the release of tension and focus, concentrate on your shoulders melting down your back towards your Pelvis, release your tight Pec Minor muscles, they are small but do a lot of forward pulling on your shoulders, cheeky things.

Signing off with an image for you...imagine your head on a set of train tracks, move your head forwards on these tracks, your chin will point outwards, now bring your head back on those tracks, in alignment..think of doing this often, as you will forget and the chin will start to edge back out on those tracks again, take it back to the buffers..

Free trial class August 2009

2009-08-30T16:03:00.000+01:00

We had a packed 9am class for us chicks who haven't done Pilates before...8 lovely ladies, all with different reasons for attending and all different ages and abilities...yep...the class was aimed at beginners but with some challenging moves also, with different levels given, we used the circle and weighted pilates balls, and resistance bands...after a warm up we got down to the mat with a roll down to lie on the back to challenge the TA connection and soften the ribcage by doing Heel Slides and Bent Knee fall out, then combined them. Going into most peoples fave..Shoulder Bridge, with the challenge to bring a bent knee into the move, as long as that pelvis could be kept level and not dip..then Scissors with bent knees..challenging Bridget a bit further with straighter legs (she teaches spin classes!! Phew!) Side kick with the circle for added resistance, onto the front for Swan Dive, Swimming, turning to the front to sit for Roll Up, Saw, Shell Stretch, Hip Flex Stretches, Spine Twist, 100 & Rolling like a Ball tucking that chin in & using the TA to move and balance , a few leg stretches, neck stretches to finish..lovely...there was loads more I wanted to do but we only had an hour!

And I could hear the chaps outside ...I handed out some info on class times and Pilates Portreath, but didnt have time to go into anymore detail, had a quick chat though with some of them, main reason for the classes?? To get more people interested in Pilates & to show them the benefits for their posture, back, shoulder, knees, neck, wrists, abs, all the muscles, abs...well thats everything isnt it...it does it all..as long as your Instructor holds a Pilates Qualification you shopuld be fine!

So ....if you want stronger abs, flatter lower abs, be better at your sport whether its running, swimming, golf, rugby, horseriding, ski-ing, surfing, netball,football etc etc, I cannot tell you how much it would benefit you to try a class, see how it works, and keep practicing....stop slouching at the computer, sit straighter, taller...strengthen the lower back, stretch the hamstrings, release shoulder tension, make life a bit easier improve your posture as you maybe a Swayback, Flat back, Kyphotic Lordotic type.....thats for another class though...maybe a whole morning on posture types and assessments...I can feel another idea forming in the little brain...day off??? Are you kidding?? I'm posture assessing whilst going around Tesco!!!

Today..we live & learn...& a massage!

2009-08-27T08:46:00.000+01:00

So I went to Body Balance at The Leisure Centre twice today(Wednesday)....once this morning & once this afternoon, then had a Duet at 6.30 - my friend Kim and Debbie..shoulders, hip flexors and backs!!! I just had time to squeeze in 30 mins on the Pilates Reformer...my legs are feeling stronger..!
I know some of the moves in Balance are really not quite right, but when you know the Pilates principles and you know about your TA and how to avoid twisting your back, how to stabilise your hips and pelvis, avoid bracing your torso, how to breath laterally & thoracically(sorry, that word doesnt look quite right) how to feel lengthened and stretched...the class isnt too bad, and Amanda was on form today...so I enjoyed it and met up with a mate I hadnt seen for a few weeks and had a nice chat, so was in a good mood!
The Duet was fun, we used the good old foam rollers...I now have two of them!! yay! Funnily enough it made Kim feel a bit seasick, so we didn't stay on it for long..we did the arm openers, Kims been doing massage/reflexology/reiki for years and is amazingly amazing, but as shes always in a bent over and twisted position, her muscles are tight on one side of the torso creating an inbalance..its nice to get the chance to do these smaller classes so you get a chance to look at your client closely and see & work on those unbalanced muscles more specifically.Time went so fast, before we knew it the hour had turned into 80 mins...but we HAD to do Swan and Rolling like a Ball, plus some stretches for the shoulders...which we are doing on Thursday by the way! Seated warm up...shoulder releases, simple subtle stretches...

I had a massage with Kim on Tuesday afternoon, was lovely, it was the Reiki & Reflexology bit that topped it off...chilled me out as Ive been on the computer doing heaps of Pilates paperwork ..and Family Tree stuff too...my head was buzzing like an old computers hard drive whirring...need a massage? Go & see Kim, shes great , she listens and shes also not charging £40 an hour!!

Reformers

2009-08-20T22:58:00.005+01:00

In the class tonight, we used resistance bands, green ones...we mimicked the leg work from the Footwork on the Reformer..Ive managed to get hold of a reformer, ok its not a posh Stott or posh Balanced Body one, or even a Pilates Mad one...surprisingly I don't have over £2k to part with plus I don't have the room, so have bought a £100 jobbie that folds in half..amazing bit of kit as well, so far have just managed to do the footwork and some of the leg work with the ropes..leg circles are fun..mermaid is lovely...looking forward to doing heaps more, and then will do little half hour Pilates sessions for anyone that wants to have a go...

but still love the matwork theory...looking forward to getting onto the Teaser and the Boomerang, but still love the one leg circle, and now loving the side lying series - side kick, side leg lift, side leg circle, staggered legs..have got a way to get that side bend going, thats on the cards for next week, its such a lovely move when its done right and theres no tension in the upper body..gorgeous...and you cant do that on a reformer...

Pre-Raphaelites

2009-08-04T21:35:00.005+01:00

I first came across Rossetti in London (obviously not the person as he is long gone!) when I was working in Picadilly Circus in a restaurant..I went to the Tate Gallery on a rare day off and there was a Pre-Raph exhibition on..I fell for the paintings immediately, adoring Rossetti & Burne Jones the most, Millais painting of Ophelia was amazing..and to see so many paintings up close in their original state left me speecheless, and became a fan forever...had a poster of Rossettis Prosepine on my wall for years, believe it or not my hair used to be like that...and had a copy of his sisters poems, Christina Rossetti.

havent told many people this as had more or less forgotten my passion for these paintings, I dont have any in the house as the walls have pics on cornwall everywhere! and I wouldnt be able to decide anyway as i like so many of them!

But have to say I'm not that impressed with the BBC2 series on them..bit boring really and makes them look foolish..but nice to see the story being told!

Shoulders (knees & toes...knees & toes...)

2009-07-31T08:11:00.007+01:00

When I started training with the Pilates Institute (PI for short!) the focus was on, naturally, the TA(Transversus Ab)..now as the training has deepened and my brain storage has released more space for me to take a bit more info on board...its also about the shoulders. Your core is your torso, think of a dot to dot drawing and draw a line from your right hip up to your right shoulder, across to your left shoulder, down to your left hip and across to your right hip...this is your core, your powerhouse.

Nearly everyone has a shoulder issue, even if they dont know about it..during class its common for someone whos done just 2 - 3 classes (who came to pilates to strengthen their abs...nothing else..) to say they have a tight neck or shoulder, as if it was secondary to wanting tight abs... just on Monday night one lady is a teacher and spends her time bending over desks at the primary school, her muscles between the shoulder blades are weak, and the muscles at the base of her neck are tight..having a massage will help release..but the problem reoccurs unless you regularly move and exercise and strengthen the muscles to permanantly address the problem.
So Ive been leafing through the good old Alan Herdman books, he is truly my best Pilates book author..dont be put off by the models used in the books...some of them are elderly in Pilates Plus for the over 50's, but the exercises treat conditions that we ALL have no matter what our age, its a shame it says 50plus on the cover, but then he does excel in Rehab Pilates for injuries, and slowly slowly (catchy monkey!!) is the way to ease tight muscles to release..

So have attached a couple of scans from a couple of his books for shoulders...please do them everyday, twice a day....takes 10 minutes of your time, maybe do them at a set time each day so you know its PS time! (pilates shoulder!) once at 9am once at 3pm, or once at 3pm once at 10pm..whatever suits your day! But do it for your shoulders, please release them (let them go....tra la la...) and make them softer but stronger so the muscles do what they are supposed to do, support your shoulder blades and your arm movements, not tighten up and cease to work efficiently..other muscles then start to do the work and cause even more problems..thats another story!

If the type on the pics is hard to read tell me and I will let you know what they say ..!

PILATES RETREATS...

2009-07-17T20:55:00.004+01:00

Pilates Retreats...

Oh my word, if you can, click the link below, awesome luxury..at a price..but thinking about this retreat idea, my mate Julie who's doing the Matwork training course with me, is up for the idea of getting together to offer a Pilates Retreat , hopefully next year if we can find a resort to do it, or may start a Pilates retreat weekend over here including massage/facials etc good food, good vino and good company...plus Pilates morning and evening..preferably in the open air and even trying out a Reformer machine...nice time to be had by all...its on the agenda!

NOVEMBER 2009 - COMO HOTELS AND RESORTS

How tired am I ?

2009-07-11T20:25:00.005+01:00

Did another 3 hour workout today at the leisure centre in Carn Brea...Body Combat, attack, Jam & balance...now Balance is a mixture of Yoga & Pilates, and although I love the music and the flow, its a killer if you have a bad back as most of the moves are advanced...and gthey change the routine every 3 months so you dont get bored, fair enough, but most of the ladies in the classes are going to get relief from back pain, or have issues that can only really be resolved with a balancing of the musclesd in their body, bettering their posture, and thats Pilates...in a nutshell...now if I get up in time tomorrow(Sunday) Im off to a Body Balance class, and will ask the teacher for a modification for one of the moves as its tough on the back and I dont want to do that move...DONT TRY THIS AT HOME!!!! But its lying on your back, both legs straight in air, (abs in of course...) now slowly lower both legs to the right and hold, back slow to centre then opposite side, hold, repeat..ouch...if theres no modification then Im sitting it out and will not be going back, may even revoke my membership as Im going less and less now and doing Pilates more and more and seeing it makes more sense to do Pilates, and you get a great workout once you progress further and use the Circle, bands, ball and even the Reformer, but thats next year!

PostureMinder Business on your Computer!!

2009-07-09T07:32:00.001+01:00

Found this on a great Physio shop website that I get some of my course books from..wondering if it actually works, bit more research needed first I think, but what a great idea to have on the computer/laptop to remind you to have a break, and check your posture as well...

PostureMinder Business Edition Downloadable Version

Pilates on a Monday night....rocking!!

2009-07-06T22:29:00.006+01:00

Yep, what can I say...just when I thought that it would get quiet and was worried about numbers maybe dwindling and hoping the leaflet drop and ad in the recent Parish Tram would work...the 3 hours of busy classes, back to back,...I worry about nothing sometimes....just ask my mum, shes the same, we are so alike, I blame her entirely!!! Anyway, where was I...yes, a new girl for 5.30 class who had a bad fall from Horse a while ago, has screws, bolts etc in her left leg below the knee, and she kept up, she did well, and hopes to come back for 2nd class on Thursday at 6pm, would be awesome if she did...shes a young chick and was fit before the fall, so knows the value of looking after her body, as she cant ride at the moment and cant do any other type of exercise, Pilates would be ideal for her.
Told her she will be amazed as she gets stronger just what she will be able to do, as have heard so many great stories of people doing pilates, getting stronger, better backs, shoulders, knees etc, taking them to a different level they never thought possible...its just awesome to hear! I hope that she will be able to get back on a horse in the near future if she sticks at it.
The usual madness at 6.30pm, love the group madly, they all make me smile and work so hard, just 3 mins into the class and you can see the focus and concentration on their faces, quite right! No ginger cat wandering in this week, I expect shes sniffing around the harbour looking for a cute doggie called Hamish...(thats another srory for those who dont know what Im on about..)
At 7.30 class, Sarahs friend, Karen came along for her 3rd class, shes picking it up quickly, and she bought a friend along this time too, plus Laurens cousins came back, they're young, slim pretty and blonde (im not that jealous!!) great class...they loved the pilates circle...
They all look asleep in this pic!! but are working hard, honestly!

Thursday 6pm , a new class will start, already have interested folk, Sally & Jo, (Thelma & Louise in disguise..) are coming , 2 in a week, go girls!!! and a new girl coming too....Vicky, driving in from Threemilestone..I also think Sally and Lisa are coming too, Nick Williams sisters, live in the village, they are a laugh as well, so I dont expect the class to be a quiet affair..
so, now just catching up on a bit of admin, having a cold pear cider that I think my other halfs mum left for me on the doorstep, bless her (makes me look like an alkie!! I dont drink at all!)
just spoken to my chap in Spain, hes away until Wednesday working on his Kitchen, its sooooo hot over there, 42 degrees...roasting he is....again...Im not THAT jealous! My ankles would just swell up in that heat, would be an unattractive nightmare!
Ok, signing off, going to bed..tomorrows another day, going to local leisure centre class at 9am, a class called Body Balance, used to LOVE it, until it hurt my back and realised its not that great, but theres a lady that goes who's got a bad back and I'm trying to entice her (its an uphill struggle but Im not giving up!!!!) to the bright side...Pilates....x

Who is your Pilates Teacher trained with???

2009-07-03T08:06:00.003+01:00

Last night a mate popped over to say Hi, he has a bad back, though doesn't like to admit it! (what is it about blokes??? ) He has done Pilates for a couple of years, twice a week, so by now you would've thought he would know Neutral spine, about posture, maybe even what type of posture he is plus other things taught by a properly trained Instructor I won't go into now...and that his back issues would've been eased by now...not got worse...so I asked if he knew who his Pilates teacher did their training with...and how many there are in a class...no he doesn't know who the teacher is trained through and theres usually about 20 in a class...can you hear those alarm bells ringing already?
Have persuaded my friend to come along to a 1:1 in my house..as feel that he has almost no TA connection, and is not at an advanced level as he has been led to believe..
So, folks out there doing a large Pilates class....ask your teacher questions, do they know their posture types...who did they train through, was it in a weekend??? You cannot learn Pilates in a weekend, its just ridiculously impossible, there far too much to learn, even after 2 years theres still loads to learn and workshops to attend, you will always be learning...have even heard of someone who is a fitness instructor who is teaching pilates to a load of people just by taking moves from Pilates books...dangerous and and inconsiderate to those in their class...bad backs are caused this way, not made better by the method that the majority of clients go to Pilates for in the first place! This gives Pilates a bad name, and makes us Pilates teachers so incensed..
Thankfully things are changing and Pilates teachers HAVE to be Level 3 trained by Dec 2009 in order to teach in a Gym/Fitness centre...but I have found out that theres a company who have weekend courses that train Pilates to a Level 3 standard thats legal!!! But read the small print...it has to be advertised to all the clients that you cannot do this type of Pilates if you have a bad back....now...who doesn't like admitting that they have a bad back??? And who wants to improve their torso, mainly abs? Yep...blokes hate to admit theres anything wrong with them, will be economical with the truth and want a toned tum, as do women too, but they are more aware of their body and will not do something if it hurts , well, that's if they have any sense! So I guess that keeps me and Physios in business then...just send them along when you've hurt their backs in your class....
Oohh, shes ranting again.....!!

The weekend just gone...

2009-06-29T21:47:00.003+01:00

kernackered!!!! woke at 4am on saturday to get ready for flight to gatwick that left at 7.20am...why am I always too early??? Fly Be plane was only half full..bliss...could snore for a short while, got to lecture in Old Street, London by 9.30am..how mad is that? sooooo easy.....
anyway, after that great lecture on Knee & Foot, it was off to Brighton to be fed and looked after by mother, who goes to yoga twice a week as her pilates teacher is dull..no jokes in class..yawnsville...so I did a 1:1 on her in the conservatory...whats neutral? whats the TA? why dont teachers tell them what they are doing??bless..shes nearly 70 and looks 50, but has arthritis in toes and thumbs, she still works 4 days a week in a Solicitors office and has spent all her life typing. She has claw toes, has had 2 bunion operations in each foot, but had a tattoo on her shoulder at 60 (!) makes me look frumpy and has her grey hair cut in a funky spiky style, no elasticated skirts from M & S for her!
Day 2 , Sunday, was a , so off to London again...this time the day was a workshop I had booked being held by a mid sixties chap, Alan Herdman, looked 20 years younger, very inspiring, motivating, thoughtful, works with rehab people a lot, has modifications for all types of people, and I had a great day, I didnt feel useless as was expecting a load of posh pilates london type teachers in expensive exercise gear attending, and I actually had a dream the night before that they were putting me down as being scruffy and messy and there was no way I should be there and hoisted me out of the building!!! fears were unfounded of course, though one woman was a bit full of herself and didnt stop talking about how great she was, god she was dull...anyway, i have learned heaps, and even though the classes tonight were quite busy, i changed a couple of things, and hope they all benefit eventually...bless....x

Pilates Workshops

2009-06-18T19:01:00.000+01:00

Very Excited...I have a lecture day Saturday 27th on the Knee & Foot, in London again....Fly Be staff all know me now!...then the following day Ive paid quite a bit of hard earned pennies to go to a workshop by a guy who was Pilates trained by Carola Trier & Bob Fitzgerald..(who????) well, sweetie, they were trained by none other than Mr Pilates himself, so you know that what you get at this workshop is the real thing! so very excited, as he is highly regarded in the mad world of Pilates, his names Alan Herdman, and now lectures around the world. I think the workshop I am on is about Scoliosis, Osteoporosis and how they fit into Pilates, recognising it in someone who doesnt know they have it, and how to stablise and strengthen the muscles concerning these 2 issues. so i shall watching all the ladies very carefully on Monday...! and no, Jo, thats not a pic of you out shopping in Tesco....hairstyles not the same...!

Pilates Information in one web site, get clicking!

2009-06-18T08:02:00.000+01:00

http://pilatesblog.com/
The Pilates Blog as mentioned in the above link is a nice site for loads of Pilates Info .....
On a different subject though, all the exercises in this pic above are on the pilates equipment, (all designed originally by Joseph Pilates) that course is for next year though! I need a bigger house! Though all the exercises on the equipment can be transferred to the mat as the mat is the original style and the most portable obviously, so the most widely used, equipment workouts are great though, it really helps for those with serious back issues or mobility issues that simply cannot get to the floor, or those who have mastered the matwork and have amazing core strength...keep practising! Im off to do an hour this morning in the front room whilst listening to Terry on radio 2! Then must find the time to decorate the bedroom......maybe....

New Times

2009-06-16T14:57:00.000+01:00

Ok, so have succumbed to adding a 5.15pm class on Monday...already got 3 who have changed from their 6.30 and 7.30 slot. Also going to add a Wednesday class at 5 - 6pm (cant do later as theres in the Hall table tennis from 7pm!!! how very dare they!!) also considering a Saturday morning class for August, not every saturday, but occasionally, using the Pilates Rings and the Bands so working with resistance throughout the class, hard work but quick results!! Isnt that what we want?
Saying that, my back was aching last night , probably a combination of sitting through 2 days of Pilates lectures (they know sitting for hours on ends bad for your back so why do the lectures like it??? nightmare...) and then sitting on a plane home, sitting in car to get home...and an early morning teaching session in Wheal Rose at 8.45am...was a blessed relief to get home and do Pilates on myself for an hour I can tell you!
Lectures were on Shoulder & neck...fascinating how posture around this area can affect your lower back & SIJ (Sacroiliac Joint to you & me)...did you know no muscles are attached to the Sacrum (5 fused vertebrae) and it only moves about 2 degrees..to strengthen it you have to work the muscles that make a sling across your body...dont look confused and think of a bandage on a broken arm...I mean, from the rear your Latissimus Dorsi (mid to lower back to your upper arm!))and your Gluteus Maximus (bum) and from the front your Adductors(inner thigh) and TA (abs), also outer thigh to help stablise pelvis, well thats more or less the whole body then...off to work!

London!

2009-06-12T07:56:00.000+01:00

Off to London this weekend for Lectures on Shoulder and Hip..very excited! Going to a Pilates class tonight by London Bridge run by a very outrageously camp chap...should be hilarious, then having a 1:1 with my course tutor who's been teaching Pilates for years and years, so hope to learn heaps from her that will pass onto the ladies in class on Monday.

Pregnancy & Pilates

2009-06-02T18:07:00.000+01:00

Bumped into a friend in Tesco this afternoon, shes 8 weeks pregnant & wants to start Pilates, of course says me...all smiles!! Eekk, come back home to do a programme for her, but then realised, that as long as she keeps at Level One, thats beginners to you & me, shes fine, and practices it at least 3 - 4 times a week at home...which, by the way, wouldnt go amiss to anyone really!! 10 mins of Pilates in front of Eastenders , give your hip flexors a rest and stop sitting in that sofa and sort your posture out whilst watching Dot Cotton getting more wrinkles around her lips as she drags on the fags...nice...

Posture makes Perfect!

2009-05-26T14:35:00.000+01:00

Well,back from a weekend of Back/Spine/Posture Lectures with the Pilates Institute & the heads buzzing with information...not feeling so well today though, very tired and feeling a bit sicky..so in bed..got loads to read up on as well...

Posture Types

Swayback (me!! was gobsmacked as never even thought about it...tho 70% of population are..)
Kyphotic
Lordotic
Kyphotic-Lordotic!
Ideal (not many of the population I can tell you!)
Flatback

Its very difficult to tell unless you've been a Physio for years. Ideally take a photo of someone from a head to toe side view, they have to be relaxed and not posing for the camera or holding in bum/tum or you'll get it incorrect..then looking at the photo draw a line from ear to ankle via clavicle and Greater Trochanter, see where the line is...then judge your posture...then theres various tests on whether you've got short Hamstrings, Quads, how your Pelvis is tilted, how Neutral Feels and looks, how important scapular stabilisation is to your Neutral Pelvis, how you stand and how your weight is transferred between your feet. After the course you totally realise how much of a clever clogs Joe Pilates was, way ahead of his time creating exercises to lengthen & strengthen each muscles in the body and to balance it out..amazing really, & to think he started it when Queen Victoria was about too...
Amanda Howards the Physio who took the lectures, based in Brighton and has an Ultrasound diagnostic machine, so I am looking to get her to come to Cornwall and test our TA connection and correct anyone whos not quite sure or pulling in from the wrong place..or overusing your obliques...very very interesting when you see it on screen in front of you! It all goes to help you get a better back and flatter tum quicker!! Thought that would inspire you...

2009-05-22T13:42:00.000+01:00

what a gorgeous day, & here I am tapping away on my laptop surrounded by paperwork and pilates books..I should be packing as off tomorrow for a fun packed weekend in a stuffy studio in Old Street, London for 2 days of lectures on Posture & Clinical Back, the sun will be shining and I will be indoors, but hopefully the bell will ring at 4/4.30pm & we can go out to play in the nearby drinking establishment for the remainder of daylight hours!
I'm quite excited about going tho, not only do I get to see glorious Cornwall by air in the 1st 10 mins of take off, always makes me smile and glad/lucky to be living here, but get to catch up with 2 friends , Julie & Lydia, who started this diploma with me, hoping we can see it through together! Julie emails me often, and I try to reply with a short message but I tend to go on a bit!! shes got a great sense of humour, and is proving to be a great Pilates teacher..but lives loads of counties away so dont get to catch up for gossip and vino at all, but hope we will saturday night, if our brains arent frazzled by loads of new info...
went to a pilates class in Falmouth this morning, love the instructor, Helen, shes bubbly and full of fun, made me laugh, so worth sitting in traffic for. Must go & check the chickens in the garden, ensure the new babies are fed and watered, then off to Penpol School in Hayle to teach a load of stressed primary school teachers the ways of de stressing in a Pilates Class...bliss...release those shoulders now..

Are you Ranting again??!! Put a sock in it!

2009-05-19T15:59:00.000+01:00

Howdee doodee..haven't updated this for a while..whoops..lets talk about last nights classes
the 6.30 crew are great, they've been loyal since I started teaching and are progressing with vigor & drive! Its great to see them all chatting before a class and afterwards too..even if its about wine and ashes to ashes on BBC1.(thats Jo & Sally-Ann then..) Nice to see Avril there too who handed me a list from her Physio on certain exercises they've asked her to do..daily, so may get a copy of that then! Lyndas lovely, she's a bit unsure if shes doing it right so may do a 1:1 session with her to just iron out any insecurities..its not an easy thing to get your head around.
The 7.30 late crew are also great, they've been coming along for about 4 weeks now, and are sticking to it, nice to see leslie-ann come along again, who has also been to see her Physio, and also nice to see Sally Williams, Michelle and treble bendy hips Anita! Terrys also great (workaholic), shes always dragging a friend along as well..can see its going to turn into another class time at this rate..possibly a 5.15pm followed by 6.30 and then 7.30pm,yep..they love Pilates!

No pain plenty of gain chicks! thats the spirit, if it doesnt hurt you are doing it right, if it hurts you've pushed yourself too far flower! Take it easy & rest for a while..BUT got to stop going on a rant, did a bit on the 7.30 lot, as one did mention the "but I cant feel it thing"....look, it took me a while to get used to Pilates when I first started it, so I must give everyone time to get used to it, especially if they've been used to "Feel the Burn" at aerobics...lets face it, its for Rehab clients originally, so if it hurt it wouldnt be endorsed by physios would it?

2009-05-05T21:27:00.000+01:00

Ive been inspired to start a BLOG (!) by two of my new friends in the village...Sally-Ann & Jo. So here it is, though Im struggling to think of how to begin, & when will I find the time? What with Facebook & Twitter as well...what a computer nerd Ive turned out to be..or am becoming.

I have spent 10 years of my life working in offices (I always vowed never to work in an office..never mind..) I was trained in London to Diploma standard (again I am amazed at myself!) to be a Residential Property Lettings Manager..this job took me to Cornwall, though I didnt really want to do the job as hated being stuck in an office, the best bit was nosing around peoples houses!

Redundancy came calling late 2008 thanks to the recession, so not one for taking defeat sitting down , I signed up for a Pilates Diploma before any reasonable thought entered my head to change my mind. 2 year Diploma, loads of dosh to the Pilates Institute, plus all the travelling expense later, and I am loving it..why didnt I do this before?? so the Blog will be about my experiences during the course and the classes and the colourful people coming to the classes...