Every quarter, we’ll bring you a new video that you can incorporate into your home workout.

Watch our latest demo with Leslie Braverman’s demonstration of standing exercises that can be done with a Theraband, a simple prop that’s easy to take along when traveling.

Every quarter, we’ll bring you a new video that you can view and pass onto your students & clients.

Watch our latest demo with Leslie Braverman highlighting an exercise on the versatile STOTT PILATES Arc Barrel.
 

Every quarter, we’ll bring you a new video that you can incorporate into your home workout.

Watch our latest demo with Leslie Braverman highlighting an exercise on the versatile wobble cushion, also known as the stability disk, for a great way to strengthen your abs!

Untitled from Linda Freedman on Vimeo.

STOTT PILATES Split Pedal Stability Chair™ demo

Every quarter, we’ll bring you a new video that you can view and pass onto your students & clients.

Watch our latest demo with Leslie Braverman highlighting an exercise on the versatile STOTT PILATES Split Pedal Stability Chair™

Untitled from Linda Freedman on Vimeo.

9:00 – Welcome all!

9:15 – 9:45 – Lecture: Every Little Movement Helps in the Fight Against Cancer

Together, we will spend thirty minutes talking about breast cancer in our community, and the many positive effects that exercise can have in terms of cancer prevention and helping survivors. Melanie Byford-Young of Pacific Northwest Pilates, and Laura Bancroft, a certified cancer exercise specialist, will help you feel empowered with knowledge, and motivate you during your workouts. We are passionate about what can be done for this important cause. Knowledge is power! Every little movement helps in the fight against cancer.

10am – 11am – Standing Pilates Workout with Resistance Bands

‘Band together’ with other active friends and neighbors to raise money and awareness for Breast Cancer research and prevention. This will be a fun and challenging workout using pink resistance band to challenge your core, arms, legs and coordination.  This workout will challenge you at your personal comfort level, whether you are new to pilates or a veteran. We will stand together in the park and show how small movements and efforts can make a big difference- for participants and the breast cancer community.

11:30am – 12:30pm – Standing Pilates Workout with Weighted Balls

Little things make a big difference when it comes to weight training and curing cancer.
This energizing workout incorporates 2 lb. pink weighted balls to challenge total-body strength and conditioning. You will work your core, arms and legs during this hour long standing workout. Whether 2 lbs sounds like a lot of weight, or a tiny wienie weight, we will adapt the workout so that everyone feels great. If you purchase the balls at the end of the workout, a percentage of the proceeds will go to the Pilates For Pink cause.

Not only do we have free classes and treats for you during Pilates Week, but you can win a ton of stuff!

Every time you attend a Pilates Week event, you get a raffle ticket towards all of these great prizes.
*Where noted, you must attend that day’s classes to be eligible

• Yoga package with Sue Brantley
• Happy Feet workshop on June 5th with Traci
• Free private lesson with Nina
• Wear2 custom made workout pants
• I Walk the Vine gift basket featuring a bottle of a 90-point bottle of Lujon wine!
• Medoyeff vodka
• Mary Kay perfume and make up package
• Kevin Young Photography framed photograph
• Aimee Barnes massage
• Interior Design consultation with Julie Hranicka
• Pacific Northwest Pilates 10-pack Group Reformer (or equivalent value towards a different package)* (Monday)
• CECs for a year* (Friday)
• 50% off STOTT PILATES Rehab course* (Thursday)

STOTT PILATES® Rehab Master Instructor Trainer Melanie Byford-Young demonstrates to her students in a recent workshop.  If you haven’t booked her upcoming ISP workshop, she only teaches this twice a year – she travels all over the world with her rehab courses and is now back in PDX to teach this April 14-17!

ISP eblast video from Linda Freedman on Vimeo.

Vote for as many as you like. We may not be able to offer them all next year, but we will keep them in mind for 2012!

Here is the list of STOTT PILATES CEC Workshops. To get a complete description of each workshop, go to the STOTT PILATES website here.

Mat Based Workshops

Essential Matwork™
Essential to Intermediate Matwork™
Intensifying Essential Matwork™
Intermediate Matwork™
The Secret to Toned Arms, Buns & Thighs™
Pilates Weight Loss Boost
Light Equipment
Mat-Plus™
Fitness Circle® Challenge
Fitness Circle® Flow
Power Paced Fitness Circle®
Flex-Band® & Fitness Circle®
Sculpt & Tone OR Flex-Band® Level 1
Total Body Sculpting OR Flex-Band® Level 2
Ultimate Body Sculpting OR Flex-Band® Level 3
Intense Sculpting Challenge OR Flex-Band® Level 4
Rotational Disks on the Mat
Core Balance OR Stability Ball™, Level 1
Dynamic Balance OR Stability Ball™, Level 2
3-D Balance OR Stability Ball™, Level 3
Superior Balance OR Stability Ball™, Level 4 (formerly Ultimate Balance)
Stability Ball™ Challenge OR Stability Ball™, Level 5
Essential BOSU®*
Intermediate BOSU®*
Mini Stability Ball™ Workout (formerly Mini Flex-Ball™ Workout)
On A Roll OR Foam Roller Level 1
Foam Roller Challenge OR Foam Roller Level 2
Foam Roller Plus (Level 1 & 2)
Toning Ball™
Total Body Toning
Pilates with Props, Level 1
Pilates with Props, Level 2
Pilates with Props, Level 1 & 2

Large Equipment

Arc Barrel
Essential Pilates on the Edge
Intermediate Pilates on the Edge
Essential & Intermediate Pilates on the Edge
Essential Reformer
Essential Reformer on the V2 Max Plus™ Reformer*
Intermediate Reformer on the V2 Max Plus™ Reformer*
Intensifying Essential Reformer
Essential to Intermediate Reformer
Intermediate Reformer
Advanced Reformer
Jumpboard Interval Training, Level 1
Jumpboard Interval Training, Level 2
Jumpboard Interval Training, Level 1, on the Cardio-Tramp NEW
Jumpboard Interval Training, Level 2, on the Cardio-Tramp NEW
Programming 1 on the V2 Max Plus™ Reformer*
Programming 2 on the V2 Max Plus™ Reformer*
Full Programming on the V2 Max Plus™ Reformer*
Intro to the Vertical Frame
Vertical Frame Workshop
Essential Cadillac
Essential Stability Chair™
Intermediate Stability Chair™
Introduction to Split-Pedal Stability Chair™
Group Stability Chair™
Circuit Training
Pilates off the Wall-Spring Wall Workshop

Special Populations

Secret to a Strong Back/Ultimate Back Care
Secret to a Strong Back/Ultimate Back Care Pre-con
Prenatal on the Mat
Prenatal Pilates with Stability Ball™ & Flex-Band®
Prenatal Pilates on the Edge
Prenatal Pilates on the Reformer
Prenatal Pilates on the Split-Pedal Stability Chair™
Prenatal Pilates on the Cadillac
Prenatal Pilates on Equipment
Prenatal Pilates on the V2 Max Plus™ Reformer*
Post-Natal Pilates
Armchair Pilates Plus OR For a Mature Population
Dynamic Armchair Pilates OR Active Aging Level 2
Reformer for the Older Adult
Stability Chair for the Older Adult
Matwork™ for Breast Cancer Rehab
Equipment Programming for Breast Cancer Rehab

Specialty Workshops

Essential Matwork on Stability Cushions™ NEW
Athletic Core Conditioning on the Cardio-Tramp™ NEW
Athletic Conditioning on Stability Cushions NEW
Functional Athletic Core Conditioning & Training NEW
Cardio & Core on the Mini-Tramp
Pilates Weight Loss Boost
Cueing & Modifications on the Reformer for an Essential Level Client with Postural Issues
Intermediate Matwork™: Functional Anatomy, Cueing & Correcting
Intermediate Reformer: Functional Anatomy, Cueing & Correcting
Intermediate Stability Chair™: Functional Anatomy, Cueing & Correcting
Group Matwork™ Classes: Teaching Skills & Programming Choices
Group Reformer Classes: Teaching Skills & Programming Choices
Personal Training Matwork™: Teaching Skills & Programming Choices
Personal Training Reformer: Teaching Skills & Programming Choices
Matwork™ Choices for Personal Trainers
Teaching Matwork™ to First-Timers OR Matwork™ Orientation Session
Teaching Reformer to First-Timers OR Reformer Orientation Session
Athletic Conditioning on the Edge
Athletic Conditioning 1 on the Reformer
Athletic Conditioning 2 on the Reformer
Introduction to Athletic Conditioning on the V2 Max Plus™ Reformer* – 2 Hour Format
Athletic Conditioning on the V2 Max Plus™ Reformer* – 3 to 4 Hour Format
Athletic Conditioning on the V2 Max Plus™ Reformer* – 4 to 6 Hour Format
Athletic Conditioning on the Stability Chair™
Pilates on the Green Matwork™ for Golf: Level 1
Pilates on the Green Matwork™ for Golf: Level 2
Pilates on the Green Matwork™ for Golf: Level 1 & 2
Golf Conditioning on the Reformer
Golf Conditioning on the V2 Max Plus™ Reformer*
Pilates for Men
Reformer Workout for Men
Muscular Strength & Endurance for Teens NEW
Reformer Resistance Training for Teens NEW

Lectures & Demos

Anatomy Review (Lecture)
Stabilization Principles
The Shoulder Girdle: Stability & Function
Lumbo-Pelvic Region: Stability & Function
The Knee: Stability & Function
Postural Analysis Review
Exam Preparation: General Overview
Exam Preparation: Matwork™
Exam Preparation: Reformer
Exam Preparation: Cadillac, Chair & Barrels
Flexibility Overview (Lecture)
Postural Analysis & Application to Pilates Exercises
V2 Max Plus™ Reformer* Programming for Osteoporosis Management
Programming for Osteoporosis Management
V2 Max Plus™ Reformer* Programming for Scoliosis Management
Programming for Scoliosis Management
V2 Max Plus™ Reformer* Programming for Osteoporosis & Scoliosis Management
Programming for Osteoporosis & Scoliosis Management
Therapeutic Foundations & Applications to Lumbo-Pelvic Stability
Therapeutic Foundations Information Session
Developing a Boutique Pilates Studio in Your Club

Cast your vote by leaving a comment!

In Spring of 2010, Melanie Byford-Young ruptured her left achilles tendon. She has taken the time to share her insights with us….thanks Mel.

First of all, it is a bad idea to rupture your Achilles tendon! Don’t try it, even if all the cool kids are doing it these days! But if you are going to do it, I highly suggest rupturing your left ankle- much easier to drive in North America.

I am now part of the Achilles rupture club; I am one of five in our ‘chapter’, and we are not accepting any new members. Two members ruptured while dancing and three of us ruptured playing tennis. Of the tennis players, one ruptured after serving, one running to the net, and me, while doing a split step. Makes you think.

My whole life changed in a microsecond Wednesday April 14, 8:32pm. I was 72 minutes into an awesome tennis lesson when I did a small split step, heard the loud pop and a fierce sting. I hoped that someone at the back of the court was being a jerk and had fired a tennis ball at me, but no. I knew what it was immediately. Everyone on the court heard the pop, and my poor instructor Sonia came running over in disbelief. Ice and phone calls to all of my PT friends to find out who is the best surgeon and where they would go. I did not go into shock, so I drove myself home, had a bath, got dressed with clean ‘presentable’ undies, and then drove myself to the Emergency room. Kevin was in Florida, and I was full of adrenalin, so there was no stopping me.

My brain went immediately into ‘uber problem solving mode’ and I wanted surgery NOW. I called in every favor possible, pushed, pulled and persisted, and fortunately, I only had to wait until Friday. If I’d had to wait longer, I would have driven myself and everyone around crazy. I was still running on lots of adrenalin! My AWESOME surgeon, Dr Crary, did his magic. My friends Annie and Michele rallied and got me to and from the hospital, and took care of me until Kevin got home. Thank God for great friends!!! Thank God for having done Pilates and being strong enough to get around on crutches!!!

There can never be good timing for an accident, but this was VERY bad timing! Very bad! I was scheduled to fly to Toronto, Singapore and the Philippines in three weeks to teach. The E.R. doctor just looked at me and said “Well, that’s not going to happen”. This was the beginning of a one year rehab. FYI- the greatest risk of re-rupture is between 10-20 weeks post surgery. This is when the tensile strength of the tendon is somewhere between 40-60% of normal but the patient is starting to move around more and feels better!!!

What predisposes someone to rupturing their Achilles? Usually it is men in their mid 40’s who are weekend warriors with tight calves who rupture during an explosive activity like tennis, squash, baseball, basketball etc. That description does not fit any of my group, nor David Beckam!!! Age, short calves, long calves (excessive dorsiflexion prior to heel during the gait cycle), a neural issue, maybe some medications, malicious guardian angels…… who knows?

First rule: do exactly what your surgeon says. I had to spend 10 days post-op with my foot elevated all the time. What this time did afford me was insight into how much I missed everyone at work, how lucky I am, and that I do not like to be held down!! My friends immediately spoiled me with deliveries of healthy food, books, coming over to play games, and taking me grocery shopping. Bad idea to go grocery shopping in the first week post surgery!

Next came three more weeks of non- weight bearing in a very attractive purple and green cast. Again, very thankful for a strong midback, arms and abs- you need them for crutch walking and getting in and out of the bath.

Dr Crary said no airplanes for 6 weeks post- op because of the risk of DVTs; that was enough to scare me and call off the trip. Sorry Joe and Vivian!!

Timing was that I could still go to Australia safely on week 9, wearing compression stockings and taking asperin in case of clots.

Second Rule: You need time to heal and you must rest. It was laughable that getting up stairs was enough to demand a nap, and working for several hours required several hours of napping to recuperate. Apparently it doesn’t matter how head strong (a.k.a. stubborn) you are, nor how much adrenaline you have, you need to sleep. If you have your foot down too long, it takes ages for it to settle and when it swells inside your cast, it is not so good! A rolling desk chair, a wheel chair, and great friends enabled me to work part time, and I was so thankful for that. BUT…. You need to rest (and I do say that from the perspective of someone who didn’t rest enough and paid the price for it! Carole, Kevin and my Mom are rolling their eyes right now).

Third Rule: Get a great physio/ therapist and do Everything they say. I am so fortunate to know a bunch of AMAZING physios/ therapists/ clinicians who I trust implicitly. My biggest issue was that I could not go to everyone who I respect and adore. I began my therapy while in my cast, making sure that my spine and hips stayed healthy, that my nerves could glide, that energy would still run through my calf and Achilles to my foot. It was critical to manage the effects of being on crutches.

Pilates-wise, I used the Cadillac and chair to keep me moving starting in week two. It felt amazing to be able to move with the leg supported. Because you spend so much time with your leg elevated, your back is always in flexion. Swan dive and Mermaid felt fantastic. Prone One Leg Kick helped me unwind my hip flexors which were on overdrive, and Side Leg Lift Series helped mobilize my hip and prepare my glutes to work again. From week five post-op, I was able to get on the reformer and begin small range footwork and Sleeper on light springs.

I will be ‘hanging out’ with my physio for months to come, and look forward to getting to do athletic return to tennis style drills somewhere near the end of the year. Now at week twelve, I can begin to load on more springs with footwork, and start to do more Ankle Lower and Lift, focusing on the eccentric strength.

Fourth Rule: DO PILATES TO PREVENT AN ACHILLES RUPTURE or TO MANAGE YOUSELF IF YOU DO RUPTURE YOUR ACHILLES!!!!

Here are the juicy tidbits for pilates instructors and therapists.

While this may sound sick, I have enjoyed learning the lessons associated with this injury, and observing the emotions that crop up. Maybe ‘appreciated’ is a better word than ‘enjoyed’. It is a crazy experience to not be able to balance on your injured leg, and not to be able to compensate or figure out how to do it for 7-10 days.  I am a coordinated, strong person, who understands motor patterns and balance mechanisms. I literally could not center my rib cage over my pelvis and leg to balance. It did not help to contract my abs/ inner thighs/ glute medius nor just to visualize centering over my midfoot. I now understand what that ‘lost or empty’ sensation is that clients have described. What did work was stepping to the side to balance instead of trying static standing or stepping forward. Interesting, eh?

And the emotions; the fear that goes along with the threat of re-rupture is intense. It was so valuable to be able to talk with Dr Crary, and to know that I was in good hands in my physios/ therapists care. You need an outside brain to be in charge of doing enough but not too much.

If you are working with clients who have ruptured, make sure you know the surgeons protocol and stick to it exactly!!!!! Your client is trusting you.

Prevention of ruptures (if possible): Eccentric training and plyometrics!!!! Awesome calves that have strength through range of motion. Balance and proprioceptive challenge. Great dynamic control of the feet, knees, hips (gotta get a Bum), pelvis and spine. Symmetry, suppleness and strength.

One of my great joys is teaching the fabulous gang in my Wednesday ‘Instructor Only’ class; the theme became ‘everything you need to have to cope with being on crutches’, and ‘preventing Achilles ruptures’. There were some sore tushes, calves and arms! Great work girls.

Management of Achilles Ruptures: Eccentric training and plyometrics!!!! Awesome calves that are neither too long nor too short. Great dynamic control of the feet, knees, hips (gotta get a Bum), pelvis and spine. Balance and proprioceptive challenge. Symmetry, suppleness and strength. Sound familiar?

Fifth Rule: You need insurance. One last major point….. Insurance. I have learned a lot about insurance. First of all, get some, some how, some way. That, or put a good amount of money away inyour just in case fund. You have no choice but to have medical intervention when you have a ruptured Achilles. Even with good insurance, an injury like this will cost you thousands of dollars in medical expenses. Medical insurance does not provide income replacement. Most disability plans kick in after three or more months of not working, but do not cover you for the weeks you would miss typically miss this kind of injury. Ironically, we were literally in the process of signing up for Aflac when this injury happened. If we had signed up with Aflac one week earlier, most of my medical costs would have been covered, and I would have been eligible for income replacement starting the day my injury occurred. This kind of support would have alleviated many worries. Please look into short term disability coverage.

I hope this gives you some insight into life post Achilles rupture. There is a lot of good information on the net, but most importantly, ALWAYS follow the surgeons protocol! Every surgeon’s approach is different so respect it!

I need to thank so many people for supporting me and putting up with me over the past 12 weeks. First and foremost is Kevin my wonderful husband!!!! Then my wonderful family, Leslie, Jean, Carole, Daphna (my personal chef) and all the girls at Pacific Northwest Pilates. All of my clients who have been patient with me (and laughed at me when I came back too soon). Michele, Annie, Lori.  Dr Crary, Matt Walsh, Dr Sheila Murphy, Debbie Lehner, Lisa Seitz, , Dr Chris Lord…. And many more! Thanks to everyone.

I was saddened to hear that Kathy Grant passed away on May 27, 2010. I had the good fortune to take two workshops with Kathy over the years and my respect for her was profound. She was always a joy to watch as a teacher. Her enthusiasm was infectious. She was always so gracious and humble with her knowledge. She knew how to teach without making anyone feel awkward or uncoordinated even when everyone was struggling to achieve what she made look effortless.

Kathy Grant inspiring a new generation of pilates teachers

One of the cues that I borrowed from her and pass on to my students was an image she used for teaching the “Saw” on the mat. As the spine flexes forward and rotates she said, “Listen to the conversation of your knee”. I love that image and will always think of her when I use it! Thank you Kathy!