Impressions from a Pilates Student: the Mind -Body Connection

I see a big QUESTION MARK sitting on top of my head; Does anyone else have this visual? This idea helps me to SLOW down both my mind and body. I can proceed to an analytical mode.

1. What am I trying to accomplish and

2. What are the steps needed to get to that ultimate goal?

I will sit with my eyes closed and SEE my body MOVE into the position. In my mind I am really GOOD at using all the body mechanics and in such perfect form! Oh if only my reality was the same.

So after slowing down and closing my eyes, I begin to visualize a LIGHTBULB over my head. I start to get some light coming in and filtering down to the body where the mental awareness of my body mechanics are making better sense. The light may be dim at first but as I take it through the above process, it becomes brighter and brighter until the LIGHTBULB “POPS” into an

EXCLAMATION POINT! By George, I think I’ve got it!!!

The Exclamation Point will be challenged when I do the intermediate or advanced form of the same exercise. So my process will begin again. But that is what I love about Pilates; endless challenges.

I would also like to share my MOMENTS that I try to stay alert to throughout my day.

1. Ah-Ha Moments; that is the light bulb turning on and creating an awareness to be focused on at that moment.

2. Hurrahhh Moments (sense of ahhh in that moment); when my body really feels the ah-ha. Mind and body are working well as a team.

3. Ha-Ha Moments (I try for as many as possible); these are moments that come from the belly laugh which is a sneaky way to find and work the transversus abdominus!

4. Duh Moments; when I will gently tap the side of my temple saying “why did this take me so long”.

5. At the end of all this comes a big TA-DA Moment of pure joy. I like to throw my arms into a big “V” and look up in wonder as I say out loud “TA-DA!.

6. AHHHHHH MOMENT- A time to be quiet and release my thoughts….But just for a moment.

Scottie Johnson

The Ultimate Girl’s Night Out…in ITALY!

Posted by Trisha Hatfield Graves
In early 2007, I received an email from the owner of a “Learning/Wellness Retreat”, The Cascina Papaveri in Italy. They were interested in having me serve as the Featured International Pilates Instructor for two weeks in June. This retreat was the dream child of a retired British / Kiwi couple in their 70’s, conceived from their dedication to health, their love of Italy, a mutual enjoyment for farming…and their 20-year relationship with Pilates. They also possessed an insatiable interest in people, so, several years ago founded and purchased “The Cascina Papaveri” (The Poppy Farm), consisting of a huge historic farmhouse on an organic farm and vineyard, perched on a hill overlooking miles of rustic northern Italian countryside. This not only became their new home, but was remodeled to provide 10 beautiful 5-Star guests rooms, each with its own private bath. The lower floor of the farm house became an open-breezeway gym, lap pool, sauna / steam rooms and the largest fully-equipped Pilates studio in Europe. They had contacted me because they wanted to bring something different to the retreat for “Women’s Week” and saw that I taught Pole Dancing as well as Pilates.

I was quite honored because this retreat is recognized as featuring “best of the best” in international Pilates instructors. Most of their featured instructors can boast of having DVDs, books and TV spots…and “a following”. I simply owned The Pilates Center of Olympia, a small local studio, and my ‘followers’ consisted of several handfuls of loyal clients, most of whom could not afford the $2499 to take this trip. The pole dancing facet, however, really intrigued the Cascina’s owners, and the philosophies around providing women with an avenue through which to connect with their sensuality seemed like something their guests might enjoy.

I explained that the pole dancing was a package deal. My daughter, Cally, and I co-teach the classes together; spotting, assisting and guiding women. Five months later Cally and I were on our flight to Milan, Italy with two rifle cases containing our heavy-duty removable commercial poles capable of extending to their fourteen foot ceiling. The rifle cases had been revamped a bit, embossed with an aluminum veneer and butterfly pattern, which did not detract from their 60 pound weight!

When we arrived at the Cascina we found waiting for us, three British women; one working for the office of the Prime Minister, a lawyer from London, a woman training to become a Pilates instructor; and 3 Americans. One of these comrades was my client and two were a married couple from Chicago. All looking for a good time to relax, get healthy; and “let their hair down” so to speak.

Guests received multiple amenities, among them, unlimited daily Pilates (both apparatus and mat; taught by me), unlimited use of the gym, lap pool, and sauna/steam room; daily Culinary Arts classes, all meals beautifully prepared using market fresh ingredients and organic produce from the farm; unlimited Private Label wine from the Cascina’s own grapes, trips to local village markets and an added bonus with Cally and I there…unlimited Pole Dancing for Fitness!

Cally and I were put up in a gorgeous little apartment in the village and walked the three miles to and from the retreat each day. It was the most incredible mother-daughter adventure, and with our philosophies around “Women Empowering Women” this represented taking our ‘show’ on the road! The British women loved the liberating experience of pole dancing and while playfully cheering the ladies on one day to “smack their fanny”, one diplomatically explained to me that …ahem…“fanny” means something quite different in Britain.

Out of literally thousands of Pilates instructors worldwide vying for an opportunity to serve as the retreat’s featured instructor, I am humbled and ecstatic that they chose to feature me again last summer. Cally couldn’t go, so I brought another of my instructors, Heather Christopher and 7 clients of my own. We had another wonderful visit. For more info Email Trisha Hatfield Graves:trisha@pilatesatplay.com or Visit: www.cascinapapaveri.com

A Pilates Limerick

How Pilates Has Changed My Life

I started coming to Pacific NW Pilates in January of 2007 on the advice of my doctor. The previous summer I was diagnosed with a problem with my sacroiliac. After months of pain pills, muscle relaxers, massages and physical therapy my doctor prescribed Pilates. He said I needed to have a strong core to support my body. Years of abuse from child birth, including a C-section, and just every day life had taken its toll on my 47 year old body.

I started with a beginner jump start mat class. The pace was a little too fast for me so I tried a gentle Pilates class with Sue. The slower pace of that class is what I needed. The class also had people like me suffering from a variety of different injuries. Eventually I got strong enough to start going to Sue’s beginner mat classes and as her schedule opened up I started doing private lessons with Sue as well. The first year was a slow journey for me. I was afraid of re-injuring my back so I was overly cautious. It also took a long time and lots of private lessons for me to figure out how to correctly get in a proper “neutral” position and stop “tucking.” It took time to get stronger but eventually I did.

The summer of 2007 my family spent two months in Europe. I was not able to go for my Pilates classes.

I was on my own and spending lots of time on trains, buses and airplanes and sleeping in a different bed every week. I continued doing basic Pilates exercises I had learned to keep my core and back strong. I don’t think I would have enjoyed my trip as much as I did without Pilates. Pilates played a big role in keeping me mentally and physically healthier that summer.

Along the way there have been set backs, like the time I was in a hurry and tried pulling my dog out of the car when she wouldn’t budge. That was a month before I was heading to Europe for the summer! But with Pilates basics under my belt recovery was easier and faster. Last December I went sledding and severely sprained my ankle. Again with time and Sue working on my injured ankle, Pilates once again made a huge difference in my recovery.

Rosie Fiallo

Pilates is A Part of My Healing

I was originally referred to PNW Pilates by my PT of over 25 years in putting me back together after several car accidents, recurring SI dysfunction and a couple of falls!! All of the above cooperate too well in leaving me uncomfortable at best, and unable to move at worst.

27 years ago when I had just arrived in Portland my left SI did its usual slipping out and I was hosptialized at Saint vinnie’s for two weeks, and put into traction on valium and codeine for two more months at home. I worked from my home setup with an old-fashioned traction device. I was not given any PT after being released from the hospital, and told to remain in bed for as long as it took to reduce the muscle spasm. 12 months after this episode, I gave birth to my first child(and had been confined to bed for the last 3 months of my pregnancy due to the threat of an early birth–which didn’t happen) You can just imagine what poor physical shape I was in for that event!!

Several years later, the same thing happened, and this time I was given a half inch lift to wear in my right shoe–which I did for about 6 years, and sent back to my PT, whom I had met through my first child’s pediatrician, who sent me there for a crik in the neck from long middle of the night feedings, and continued Si dysfunction.) I continued to have episodes; when the orthopedist who put in the lift sent me away in the middle of one such crippling episode (now I was home with 2 little ones, and my husband was travelling!!!)I turned to a friend , a DO, who set me up for x-ray studies of leg length and cranial sacral treatments with a colleague.

Fast forward through MANY cranial treatments(several practitioners), acupuncture, 3 car accidents and 2 surgeries, and PT: About 1 1/2 years ago, my PT sent me to Melanie after several attempts on my part to undertake exercise programs on my own. After several sessions with Mel, she turned me over to dear Janet, and I have been happy ever since.

Last winter I suffered round of a frozen shoulder; the previous episode had me stopping all activity , including walking, because of the pain. Janet urged me to continue with the pilates, and modified the workouts according to whatever shape I was in at the time. She is patient, cheerful and very supportive, skillfully reading my readiness for her routine at any given moment, and adapting them on the spot to my ability on a given day. This past summer I went through another period of frequent “slips” in my pelvis, which were, I believe held in abeyance by Janet’s skill in straightening me out, literally, in a session. She encouraged me to supplement with visits to the chiropractor if I asked for her opinion.

Unfortunately, due to financial difficulties at home, I have had to postpone my next round of 10 sessions. I am having major jaw surgery in November, and have every intention of coming back asap, as I believe that working with Janet will speed my recovery from that major event. I will be back for her professional and personal touches in my “healing process”, and can absolutely attest to the success that one-on-one pilates has brought to my long-standing skeletal problems. Janet has given me some exercises to continue at home (without the reformer, which I will sorely miss) and has convinced me of the utility of one-on-one instruction for my circumstances. I am not ready to “take a class” and am suspicious of the many venues where people are teaching “pilates” just by saying so (indeed, I have the same opinion about many yoga classes), and have developed a good understanding and respect for, under Janet’s care, just how much training goes into a good instructor of pilates. She is always caring and professional.

I hope to be back in the studio very soon. I will miss my weekly dose of Janet’s enthusiasm and skill for the next little bit—

What Pilates has Done For Me!

I recently hit the “50″ mark (ugh, oh-no not me) and had a physical… my blood work came back as if I was in my 30’s, this was great news ! However I had been waking up with back pain (in spite of a “sleep number” bed) and the doctor sent me off for an x-ray… his letter said something to the effect of “your back is older than you look”… I was devastated, I don’t look 50 (at least that is what other kind people have said and most especially as I am a DOER (typically well above others), not a watcher/couch-potato. So off to physical therapy he sent me. PT said that development of my “core” was the best treatment for addressing my “aged” back. They referred me to Pacific NW Pilates.
Though I have not been at Pilates very long, I attribute Pilates to no more back pain in the morning. Proper diet and cardio workouts in a gym had not been enough to address the needs for my back. So even though I’m a “newbie” at Pilates, I am well convinced that I’m going to be a life long Pilates advocate.
Since starting Pilates, the back pain in the morning is gone, I’ve dropped several pounds, reduced my body fat, and am within 10 lbs of my high-school cross-country running days (!), one of my next goals. I’ve been attending great semi-privates, and will be looking to schedule group classes next.
Best regards,
Otto

My Little Pilates Story- Big to Me!

My story is little unless you are me, then it is big!
I’m a pediatric physical therapist, in practice since 1971.  Was never athletic at all, I always preferred to hang out with a book rather than play sports.  But I live an active life and enjoy gardening, hiking, backpacking, x-c skiing, and sea kayaking.  I injured my back gardening in 1979 (SI strain) and had intermittent low back pain ever since.  I tried “crunches” and other basic abdominal strengthening exercises, but could never get strong enough.  At work, my little patients transitioning from crawling to walking always made my back ache, and it was really bad if I had two of them in a day’s work.

I worked out the the gym, doing step aerobics and then spinning.  One day, a fellow spinner told me about Traci’s Pilates class at the downtown Bally’s Total Fitness.  I tried it and I was hooked.  The mind-body training began to make a difference as I learned to get my abdominals to wake up and do their job.  I’ve continued with weekly classes (moving to Pacific NW Pilates with Traci).  I took Melanie’s Pilates for Rehab class at Pacific NW Pilates and that solidified my understanding of the basic principles.  I did not get the certification, but do incorporate the principles and exercises in my work whenever possible.  I also have several “routines” I do at home (with the help of Moira, PJ and others on DVD!), and it is such a fabulous way to start my day.  The good news is that I rarely have low back pain anymore, even after gardening, crawling around after little kids, and doing housework.

I continue to learn about my body and how to keep it happy.  After a spell of very uncomfortable neck pain, followed by PT, home traction, massage, and still residual pain, I had 2 sessions with Melanie.  She “nailed” the source of the aggravation and gave me a great home program.  It is not easy for a 60 year old body to change her posture, but the awareness  of what needs to change, and the tools to work on it are beyond value!  The arthritis won’t go away, but the pain does, and that is life changing.

A happy PS is that my husband and I planned a 5 day kayak trip for our vacation in September.  I was concerned that all that shoulder work would aggravate my neck. The good news is that by stabilizing my shoulders as I held the paddle, my good posture was easy, and I never felt better than when my paddle was in my hands! We had a fabulous week in the Gulf Islands, and I did “my Pilates” on the water, every day.

Thank you to Melanie, Traci and all the folks who keep your studio such an awesome place to be healthy!

Jocelyn Goodall (Physical Therapist)

My Pilates Story

I began to take pilates lessons in February of 2008 when I was diagnosed with moderate to severe hip arthritis. My hips were giving me a great deal of pain on a daily basis. But, I was reluctant to accept hip replacement surgery as my only option. I had known Cheryl Ramette from interactions at our workplace and knew that she taught pilates. For quite some time, I had told myself that I needed to take pilates lessons. But, this hip arthritis diagnosis moved me to take action. I contacted Cheryl and signed up for a few private lessons. Then I moved on to a pattern of two group mat and reformer lessons a week.

Then, on 9/9/08, I experienced a serious fall caused by a spontaneous break of my right femur. The process of my femur breaking caused me to land on my left arm. My left ulna then broke in five places and my left radial head was demolished. I was hospitalized (of course) and had two surgeries to repair my broken bones. Of course, I had to take a break in my pilates lessons.

However, I was back to Pacific Northwest Pilates and working with Cheryl in private lessons by December of 2008. For a month, we worked together to assess my current situation and awaken my sleepy muscles. By January I was strong enough to begin participating in group mat and reformer classes. I have continued those since that time. I have also involved myself in a great deal of water therapy.

By now (10/31/09) all my bones are healed; I can walk without a limp; my arm has more range of motion and strength than my surgeon thought was possible. My arm injuries were actually more serious and required more intricate reconstructive surgery than did my leg. My surgeon is amazed at my recovery.

And, my original goal of strengthening my hip and core muscles, so I could avoid (or postpone) replacement hip surgery, has been achieved. It is VERY rare for me to experience any hip pain.

And, this seems very significant in light of the intervening injuries I sustained and overcame!

I attribute all of this to my work with Cheryl and pilates. Gradually, she and I have seen my muscles become stronger; my endurance and strength have increased tremendously.

Thank Goodness for pilates!

Thanks, Carol

How Pilates Changed my Life!

I am an occupational therapist and work in inpatient rehabilitation. So I should know body mechanics. But I wasn’t attentive one fateful day in April 2002. I blew a disc and ended up with surgery at lumbar 4-5. After weeks of PT, insurance ran out and I was discharged with the recommendation to keep exercising. But what was the right exercise program? A football mom and also a client at PNWP, suggested that I try Pilates. 7 years later, I continue to do pilates so that I can move without pain.

Since doing Pilates, I have walked at least six 1/2 marathons, walked 7 Portland to Coast relay races, and continue to work a garden that produced over 100# of tomatoes.  My employers were certain that I would retire 7 yrs ago. But I am able to work and actually inspire my patients to get better because of my experience.

We work the low tummy and breathing whenever possible. Pilates is not just an exercise form, it is a way of life for me now. I do abdominal engagement exercises prior to getting out of bed. I am constantly readjusting my posture when driving, sitting at my desk, or walking down the hall. I have lost weight and inches during the last 7 yrs. Because of Pilates, I am wearing a smaller size than when I weighed this amount last. I am healthier and in better shape than I have ever been in my entire life. pilates has given me confidence in myself again.

Thank you to the fantastic instructors and staff at PNWP for helping me build a body with attitude by pilates.

Linda

My success…I have a new career… in pilates!

After more than 40 years of working and juggling a family I finally really retired about two years ago. I found that having time to read, golf and attend endless luncheons and coffees wasn’t really for me. I was BORED and spending much too much time on the computer.

I have always been an active person working out and walking and taking Pilates classes at the Fitness Center, but it wasn’t enough. My Pilates instructor here in North Carolina suggested I join her Mat Training class….and I did! I am more than 30 years older than the other 5 students and I am still struggling with “the teaser’ and open leg rocker, BUT I am motivated and I love it!

I am practicing almost daily, reading books, attending classes at various clubs and viewing tapes to develop a Senior Pilates class. This past Thursday I taught a practice session for 4 friends and they seemed to really like it– so much so that they have asked me to teach every Thursday, and next week, I have 7 students signed up including two men! In January, I am starting a Monday Senior class at NC Pilates in Durham and will be subbing at the Senior Center and a nearby gym. I have a new career starting and I haven’t even finished my certification.

Thanks Leslie for introducing me to Pilates.

Adrienne Braverman (Mom)

The Importance and Necessity of Pilates

Pilates have been a tremendously important and essential part in my pain management.

I have had back pain for thirty-four years. This resulted from two ruptured discs at age 21 which required surgery. The pain stopped, but after about a year, it reoccurred. I have tried acupuncture, massage therapy, naturopathic herbs, and water aerobics. Nothing helped. I started falling down on a regular basis and was in almost constant pain. I went to a doctor at Kaiser Permanente and was told that I had ataxia and that I would most likely end up in a wheelchair. In 2005, I was introduced to Pilates after talking with Melanie. Before long, my balance improved immensely and keeps improving with each visit. The days of my falling have ended. Even though I occasionally have a flare-up, usually I am pain-free. Prior to being introduced to Pilates, I often had to remain stationary for extended periods of time.

Thus far, I have only taken private lessons. My goal is to get strong enough to be able to take one of Traci’s group classes.

Now I find that Pilates allow me to maintain an active lifestyle.

Jeannie Tenney

Pilates has Put Me Back on Track!

My name is Meg, and I have been taking the Beginner/Intermediate reformer class with my mom since June. My mother was theinspiration to finally make the financial commitment and start taking weekly classes. She has had amazing results in her posture and strength not to mention a boost in self-confidence. I have always been a very active person from taking dance classes since I was 3 to competing in running and field hockey at the collegiate level. I was blessed in not experiencing any major injuries during my lifetime and believe this was due to the strength training I received in dance. When I moved to Portland three years ago, I didn’t run consistently and stopped taking dance classes. This resulted in losing a great deal of the strength and flexibility that helped keep me injury free.

It was a wake up call for me back in March when I broke my ankle while playing an indoor soccer game. I had never broken a bone before or had to use crutches, and I realized that I had been taking my physical health for granted. The healing process has been long and painful, but I took the necessary steps to get things back on track. The reformer classes have been a huge part of my rehabilitation and I feel that my ankles are now stronger than they ever were. I have also finally gotten back into running again and due to my injury have a entire new appreciate for my ability to do so. I am running faster and stronger than I did during the years in was in the best shape of my life and I truly believe that pilates has made the difference. I had a very successful relay race performance about a month ago and will run my first 10K road race at the end of October. I have a feeling I will perform well due to my increased strength and flexibility.
I look forward to going to my reformer class each week and can’t thank Pacific Northwest Pilates enough for bringing about this personal transformation.

Thanks, Meg

How Has This Changed my Life?

Can Pilates help women facing hysterectomies or other abdominal/pelvic surgeries? Can people move with strength and ease after 50? I am living proof. Recently, I faced two pelvic/abdominal surgeries, only five months apart, to combat the latest effects from my history with stage 4 endometriosis. Each surgery creates new scar tissue, which can create new pain and limitations in my movement and ability to live a normal life. Needless to say, two surgeries so close together (I’ve had 4 all together including a total hysterectomy 5 years ago) was a double whammy for me to recover from and I worried if I’d ever feel well again.

I work in a physical therapy practice as a Rehab Pilates specialist, and so preparing for surgery included what I would recommend for any client – plenty of core work and moving my body safely for strength and stability in all planes of motion. I chose STOTT PILATES for my instructor training because of the emphasis in anatomy, rehabilitation, and adapting the work to fit each unique body’s needs. Setting aside time for Pilates prior to surgery was a chance to experience my body as capable, not helpless, and to feel joy in movement as the springs on the equipment helped me move and soar as I otherwise did not have the strength to do. I literally was doing Pilates in the pre-op little room on my hospital gurney as I waited for them to take me into surgery. My husband laughed, but I knew it would be my last chance to help my abdominal and pelvic muscles be strong and ready to face recovery, and also, it was a welcome distraction from the stress of the moment. Doing Pilates gave me something positive I could do for myself and my healing.

After the surgery, I was able to use what Pilates has taught me to focus the mind with my body… to isolate and relax muscles more easily, use breath to cope with pain, and literally went through the entire recovery without ANY pain meds other than a couple of regular strength Tylenol! My first day back at work, I turned to two women physical therapist co-workers, both extremely athletic young women in their 20’s, and said “ok gals, I need your help in getting me back into shape… let’s do an abs workout.” Imagine my surprise when I, a woman 51 years old, with a total of 4 surgeries to her gut, found I was kicking these younger women’s butts! I thought they were actually going easy on me as we worked out together doing a variety of abdominally challenging Pilates exercises. No, as it turns out, the muscles do have memory and the body does indeed want to return to wellness if you give it the tools. Because Pilates addresses all my muscles, not just the surface ones, my recovery was faster and my power returned quickly. My surgeons were shocked at how fast I bounced back – yet again!

Now at nearly 52, I see each day that age is not a big determiner for wellness. Neither is past surgical trauma. Breathing and moving well is! Each day I move, in all directions and with the stability and strength required to do so safely. At my age, despite having had osteoporosis diagnosed since I was 40, am just as tall and straight as ever. My ribs expand to allow easy full breaths, and my body actually craves the feeling of moving/stretching. Perhaps next time, if there is a next surgery, I won’t be so lucky. I can’t help that, but I can celebrate each day the best I can by moving and challenging my body in ways that feel healthy. It is my best chance at facing whatever life has in store for me with grace and joy.

The thought of advancing age… of possible future illness… none of that scares me anymore. Whatever life brings, I know that my Pilates practice will adapt along with my changing needs, keeping me flexible in mind and body for the whole of my life.

I often think how fortunate I am to have chosen to formally study Pilates at Pacific NW Pilates over all the many choices out there. The level of training and commitment to quality at PNWP is simply heads above the rest! They taught me how to make Pilates relevant for even the most challenging of health situations.

Thank You!
Renata Marsal

Pilates Limerick

Pilates inspires health and happiness

Dear Pacific NW Pilates,

I began taking pilates about 2 1/2 years ago.  It has been amazing for
my teacher (Cheryl) and myself to see and feel the changes that
have happened.

Since starting the reformer in addition to mat class (about 6 months)
I have really felt the positive changes.

In the beginning I would be so tired out by the end of the hour and even
dread coming at first but I knew it was good for me.  I would take what
I learned each week with me throughout the whole week when walking my
dog.  The breathing, connecting of the lower abs.  It was all so rewarding.
I could feel my lung capacity and my whole core working my limbs!

I have felt the work in my lower back becoming stronger and rolling up
through the rest of my back and now into more chest opening.  Everyday
I wake up feeling more refreshed than ever before!!

This has truly been a great experience.  I also love the group of girls in
the classes.  It is just so much fun and makes a wonderful support group.
Cheryl has been a fantastic teacher and I love this studio with its professional
staff.  You are all my heros & life coaches.

Thanks again for your inspiration to healthy & happy living.

Cheryl Lynn

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