December 4th Newsletter



Happy Holidays!

Special Event this month!
Your Invited,
BYOB, Stretch & Connect at
The House Pilates studio

Camas
Sunday December 15th at 7 p.m
What to Bring:
1) Beverage: kombucha , wine ,any drink Or a snack, or just yourself .
2) Bring a foam roller, mat, or stretch tool you have from home.
3) Bring a friend , spouse , anyone
Come hang out in the studio with Monique and other Pilates members and friends.
Connect on stretches, deep dives, food planning/prep group, 2020 goals and more while having a good time.
Wear your Pilates comfortable attire or pajamas.
Please RSVP on our Facebook Page under the event or send an email.

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Movement in Classes and Private sessions
Joseph Pilates did not believe in doing mindless repetitions of his exercises, yet sometimes it feels that we need to push ourselves through many sets to find the work in our body. One of his famous quotes is “A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion”. He called his work “Contrology” and he believed in getting the maximum strength, stretch, power and control from each movement. In other words: Zero tolerance for anything less than our best.

Effort & Return
In every exercise we have what I call the EFFORT Phase and the RETURN Phase. We understand the preparation required to get set for the EFFORT phase. Most times we execute this phase really well. We then have a little rest on the RETURN Phase, subsequently gathering ourselves together to get set for the next repetition. Our muscles are contracting, resting, contracting, resting. However, this is not necessarily controlling the body during the RETURN Phase and in a worst case scenario is like the ‘flop’ we sometimes do when sitting on the couch.

If we control the RETURN Phase just as much as the EFFORT Phase we will double the amount of work required to perform the exercise properly as well as add the much needed safe support of the body during movement.

Control is the Key
The tension and control we demand of our muscles on the EFFORT is the exact intensity that we must demand of our system on the RETURN. The muscles will switch roles (from being a prime mover to an eccentric stabilizer; or from a stabilizer to a prime mover) – but whatever their function they should not lose tension and energy throughout the entirety of the exercise. By thinking of the exercise from start to finish as one whole movement you will gain the maximum power, strength, balance and control.

 Tips
.. that will help you get more out of your Pilates session:

  • Be as mindful on the return as you are on the effort

  • If you are on equipment work against the tension of the springs on the return. i.e. don’t let the springs do the work for you to bring you back to home. Resist the springs.

  • Maintain the same pace on the return as the doing.

  • No resting between phases or repetitions. Maintain the tension through your body as you transition between phases.

  • Use two breathes cycles if you are finding it too hard to focus

  • Think of each exercise as a whole body exercise rather than only for a specific muscle group.

  • Every time you have a little rest you loose the opportunity to build up your strength, so think of the exercise as starting at rep 1 and only finishing after your last rep.

  • Make every movement you do count 100%

  • Ask your instructor to check the quality of your movement – nothing like a second pair of eyes.

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Lateral Breathing

The ideal way to breath in Pilates is referred to as lateral breathing, which focuses on inhaling into the back and sides of the rib cage, where the most optimal gas exchange occurs. This type of Pilates breathing allows you to get a full, deep diaphragmatic inhale, while also maintaining your lower abdominal engagement.

Applying lateral breathing into your Pilates routine helps you move with efficiency, ease and grace, helps ease tension in the neck and shoulders, helps oxygenate your muscles for increased stamina, and helps you to feel rejuvenated and centered.  Here’s a tool to make lateral breathing make sense and enhance your workout:

Quick Tip
Visualize that your rib cage is an accordion or birdcage. On the inhale, you should feel your lungs expanding 3-dimensionally in the back and sides of your rib cage. And on the exhale, imagine that the accordion is being pressed together, and all of the air is getting pushed out.

When you are lying face up on the reformer performing footwork, for example, practice your lateral breathing, and imagine you are spreading your ribs sideways and down into the mat, instead of up and off the machine. On your exhale, imagine that your ribs are gently knitting together and slightly down towards your hips. Keep your neck and chest soft, and trust that your abdominals will support you. Keep the back of your ribs connected into the mat the entire time during your breath cycle. This will ensure you are maximizing your powerhouse and getting the most from your Pilates workout.

Keep practicing, and soon lateral breathing will become natural in your body.

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RECIPE
Pumpkin Bars 
(Vegan/Paleo), delicious and perfect for using up the rest of the canned pumpkin in the pantry

Ingredients

Instructions

  1. Preheat oven to 350F. Spray an 8x8in square baking dish with cooking spray or rub pan with coco oil.

  2. Place almond butter, pumpkin, banana, maple syrup, and vanilla in a medium bowl. Stir until well-combined.

  3. Add the rest of the ingredients, stirring until smooth.

  4. Pour into prepared baking dish, smoothing with a spatula. Bake for 30 minutes or until a knife inserted into the center comes out clean.

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Join our Facebook group=    Pilates is My Happy Hour 
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Want to see new class times and/ or workshop themes for 2020? 
Let us know through email or text 


To book classes and sessions go to thehousepilates.com/schedule

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Your referrals are appreciated!  
Thank you for your reviews, word of mouth and sharing your Pilates experiences with others!

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Do you have questions or feedback?  Don't hesitate to reach out with any concerns.



Happy Birthday to long time client, friend and Pilates enthusiast Danielle A.!




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fitnessMonique Acamas wa, pilates, stretching, community, vancouver wa