MELT Your Body Workshop at Pilates on Fifth!!

Pilates on Fifth is proud to be hosting our first MELT Method workshop at our New York Pilates Studio on Monday, March 22 at 11am!  The MELT Method was created by Sue Hitzmann, and she and the MELT Method were just featured on LIVE with Regis & Kelly with resounding success.  View the clip of the presentation here (www.meltmethod.com).  The class will be held in our spacious, sunlit, penthouse Pilates studio from 11am-12:15pm.

Now you can experience  this amazing method for yourself!  Discover the benefits of MELT Your Body:

  • Prevent pain
  • Heal injury
  • Erase the negative effects of aging
  • Improve efficiency and performance
  • Reduce stress

Register in advance and save!!  Only $15 if you register in advance, $19 on the day of the workshop.  Purchase your spot in the workshop online here (link to http://shop.pilatesonfifth.com/category_s/36.htm) email us at workshops@pilatesonfifth.com or call 212-687-8610.  Space is limited, so register soon to reserve your spot.

Join advanced MELT instructor Karen Wells from Karen Wells Fitness.  Karen teaches at Georgia State University and has taught MELT to the Alvin Ailey Dance Company, the American Dance Festival, and Atlanta’s Several Dancers Core, just to name a few!  To learn more about MELT, go to www.meltmethod.com or check out www.facebook.com/karewellsfitness.

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March 5, 2010. Tags: , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 1 comment.

How to maximize your Pilates personal training and group class revenue during a recession

During this tough economic climate, Pilates instructors find themselves with a smaller client base than they did two, even three years ago.  For instance, at our New York studio, Pilates on Fifth, our numbers are still down about 30% from what they were two years ago.  Ouch!!  But we are not alone.  We are fortunate to know Pilates studio, Yoga studio, and even spa owners around the country, and most are experiencing a similar situation.

So then, the big question is “how do we Pilates instructors retain our clients and thus maximize our revenue?”

Let’s start with what NOT to do!

1)  Take your discouragement with your personal financial situation with you to the studio, the home of your clients, the gym, etc.  After all, it’s PERSONAL training, and your personality is a large part of what helped you retain the client in the first place!  So remember, it’s your personality that could lose them as well.

2)  Talk about yourself and your personal life.  Now is the time to make sure that you are focused entirely on your client or the students in your class in their hour.  Phoning it in will not gain you clients or help you retain them either!!

3)  Raise prices unnecessarily in your attempt to make up for the decrease in clients.  While it might be necessary to raise prices due to increased costs you might be incurring, make sure you know exactly why you are raising the prices, and if you do, make sure that the service you are delivering eclipses the percentage increase tenfold!

That being said, let’s talk about the more positive side of what you SHOULD do!!

1)  Be completely invested in your clients’ progress in results.  If you don’t invest in them, how can you expect them to invest in you?  Take a moment to ask yourself if you’ve seen them make progress in the past two months.  If the answer is no, then think of what you can do to program more effectively.

2)  Mutually re-evaluate your clients’ goals.  Let them know that you want them to reach their goals, whatever they may be.  Additionally, by setting goals together, you can motivate your clients to make their appointments and show up both in body and mind to each and every lesson.  After all, we don’t want our clients phoning it in either!  Goal setting also allows you, the instructor, to create benchmarks which you can then use to chart your clients’ progress.  Once they see their own records of improvement, they’re more likely to keep at it.

3)  Bring your A++ game to the table every lesson or class, every time.  No excuses!  We recently had a conversation with our top instructors at Pilates on Fifth, and across the board, we noticed that regardless of teaching style, our best instructors are the ones who are excited about the hour, keep the energy up, and keep their clients moving.  Ironically, in doing so (and we all agreed on this!) the hour FLIES by… and that’s never a bad thing, right?

4)  Make it ENJOYABLE!!!  Exercise is one of the BEST forms of stress relief, so keep that in mind!

All in all, we’ve noticed that our best instructors have not only retained, but GAINED clients, even with this crazy economic climate.  Hopefully these tips we’ve provided will help others gain and retain lots of clients, both for group mat classes and for private lessons!!!

March 1, 2010. Tags: , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

PILATES ADVANCED CHAIR EXERCISES

Kimberly & Katherine recently taught the PAI’s Advanced Chair Course, Chair Progressions & Challenge to a group of fabulous Pilates instructors here at our Pilates studio in NYC.  This was an in-house course for our newer and most promising instructors.  For Katherine & Kimberly, it was an absolute blast to teach, and the instructors thoroughly enjoyed it as well.  We currently have quite a few Pilates Reformer & Chair classes on the schedule at the studio, and so now participants can anticipate even more exciting variety with new chair exercises being introduced in almost every class.

Handstand 3 with Haley

(continued)

Pilates Chairs today have all been developed from Joseph Pilates original design of the Wunda Chair.  All chairs have a platform, with a pedal to which springs attach to either support body weight or create resistance.  Joseph Pilates original chair also double as actual furniture.  Click here for more information.

Torso Press Sitting 5 with Chie

(continued)

Advanced Chair exercises are a FABULOUS way to increase strength and power training in a Pilates workout.  Because chair exercises involve lifting your own body weight and a lot of isometric contractions, your heart rate escalates…. And we know what that means… more calories burned!!!  A skilled instructor can pace the workout appropriately, infusing chair exercises throughout to keep the heart rate at an elevated level throughout the workout.

Side Leg Extension with Katherine

Anyone interested in Pilates for upper body strength will LOVE the chair, as there are great exercises for the triceps, pecs, deltoids and shoulder girdle stabilizers.  The one arm push up, hand on chair is an excellent triceps exercise (and pec!), and the Twist does wonders for the deltoids and the shoulder girdle stabilizers.

We always get questions about the best abdominal exercises and best core strengthening exercises… Enter the Chair! Exercises like Tendon Stretch, Single Leg Extension and Handstand are AMAZING for both abdominal strength and core strength. More importantly, they work your body in different planes of motion, with forces coming from a different plane than usual, giving your neuromuscular system an extra workout as well!

Tendon Stretch with Kimberly

If you have a chair & don’t yet know the advanced exercises for the Pilates chair, visit www.ultimatepilatesworkouts.com.  From the shopping cart, you can download full Pilates Chair Workouts or download Pilates Teacher Training Videos on the Pilates Chair.  For a monthly subscription, you can enjoy anytime, anywhere online Pilates workouts on the chair.  In the not too distant future, we’ll be focusing our energies on a “Build a Workout” feature, with blocks of exercises on all Pilates equipment, including the Pilates chair, that can be mixed and matched to create your own unique workout.

And don’t forget that for free Pilates workouts online simply sign up at www.ultimatepilateworkouts.com as a Basic Member and the Pilates videos will stream directly from your computer!

January 22, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 1 comment.

PILATES AND MUSCLE CONFUSION

One of our viewers recently wrote in, asking us if the principles of muscle confusion can be applied to Pilates.  Programs like P90X have soared in popularity due to the emphasis on Muscle Confusion, and their practitioners have seen amazing results. “Muscle Confusion”, most basically, is derived from two training principles:  the Specificity of Training Principle and the Overload Principle. Both of these principles can be applied to Pilates so that you will continue to reap all the benefits, including flat abs fast, lean legs and a lifted butt, and a stronger core.

The Specificity of Training Principle states that the body will adapt to the specific demand that is placed on it.  If you’re a Pilates beginner, it may take a while for your body to adapt to the new exercises you’ve given it, which is a good thing!  You won’t hit an exercise plateau as quickly as someone who is already fit.  However, once you’re able to do the Pilates exercises correctly in your class, while you will maintain your current level of fitness if you keep doing your Pilates workout in the same way, in the same order, etc., you will not necessarily get stronger and stronger.  This is where the Overload Principle comes into play.

The Overload Principle states that to continually adapt, the body must be placed under a stress that exceeds the body’s current capabilities.  In other words, with Pilates exercises, one must continually work at his/her own edge as opposed to work in the range that’s comfortable.  (That’s why your instructor is continually cueing you to pull in your abs more, to work more deeply, etc.)  This is also why certain exercises should always feel hard!  For example, once your body adapts to “The Hundreds” with your legs bent, you can then straighten the legs, and then proceed to lower them from there…. get it?  And with an exercise like “The Teaser“, the possibilities abound!  Most Pilates exercises can be made either more difficult or more intense relatively simply.

Upon researching more about Muscle Confusion online, we found two interesting articles, one for and one against the idea of muscle confusion.  Both have useful tips you can use (or not use!) in your teaching of Pilates.  One article (http://www.articlesbase.com/muscle-building-articles/how-the-muscle-confusion-principle-can-maximize-your-workouts-911684.html) LOVES the idea of muscle confusion, stating that even if your goal is NOT to build muscle, (and most Pilates enthusiasts are avoiding muscle bulk) you will achieve your goals much faster applying the muscle confusion principles.  On the other hand, the following article (http://ezinearticles.com/?The-Biggest-Muscle-Building-Fallacy-in-Bodybuilding&id=553415) scoffs at the over-emphasis on muscle confusion, pointing out (very convincingly) that if you do not allow your body time to give your brain valuable feedback, then you can’t really accomplish anything.  We agree!  You need to know where you are to really know where you want to go.  Be patient!

So, what’s the final answer?  YES! You absolutely can apply the principles of muscle confusion to Pilates workouts as well, of course dependent upon the type of Pilates that you are doing.  If you are going to a studio where the lesson is exactly the same every time, then, as you pointed out in your email, your body will adapt and eventually plateau to the extent that you stop seeing results.  However, if you are continually varying your Pilates workouts and routines, focusing on different muscle groups AND increasing the difficulty level appropriately, then you have effectively introduced the principle of muscle confusion and thus made it impossible for your body to adapt!  But remember, whether doing Pilates online or in a studio, you don’t want to change things up too quickly!!  Give your body enough time to give you valuable feedback.

For those of you who are utilizing our website for Pilates online, www.ultimatepilatesworkouts.com, we recommend balancing your workouts between total body workouts and targeted workouts, such that are found in the Strong, Svelte & Savvy Series.  If you were to do one of the longer total body workouts on one day, and one of the targeted workouts for arms, legs, butt, back, etc., on alternate days, and then throw in some cardio 2-3 times a week, your muscles would be confused, but balanced and happy as well!  Keep the same Pilates training routine for 2-3 weeks, then increase the difficulty.

Incorporating props is another way to keep your muscles COMPLETELY confused!  The stability ball, foam roller and BOSU(R) will introduce new challenges with both core stability and strength, while the Pilates Ring and Stretch Band can be used to intensify the workload of certain muscle groups and simulate the Pilates equipment, respectively.  It’s all about how you put everything together!!

The bottom line is, even if you find a Pilates video or Pilates DVD that you love, don’t do the same one all the time!!  Our site has over 25 free mat workouts, so we encourage people to try different ones so that different muscle groups are continually being worked and challenged, and new exercises are continually being introduced.  Our new Pilates iphone app (debuting soon!!) will have workout plans included, so follow one of those for great success!

January 15, 2010. Tags: , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 1 comment.

Katherine and Kimberly Corp on Ella Speakes!

Kimberly and Katherine Corp were guests on the Ella Speakes show on Monday, January 11, 2009.  They spoke about Pilates on Fifth and what is was like to own a small business in 2009, complete with the challenges and opportunities for growth and change that 2009 did provide.  You can find more information about her radio show, which is broadcast in the Oklahoma City area, at this link: http://radiotime.com/program/p_124073/Ella_Speakes.aspx .

Ella is one of the most gracious hosts we’ve worked with, and she generously informed her listeners of not only our studio, Pilates on Fifth, and our Pilates video podcast, but also our Ultimate Pilates Workouts website. We were able to speak in detail about everything our Pilates workouts site has to offer, and especially how to do Pilates correctly as well as Pilates for beginners.  We highlighted Pilates exercise routines such as the Pilates Morning Low Back Care Workout, My First Pilates Workout for Pilates beginners, as well as the Pilates Pink Ribbon workout, for survivors of breast cancer.  We stressed that the sort function on the site allows users to sort not only by duration, but also by LEVEL.  If you’re doing Pilates at home, you can select the level that’s completely right for you!

Finally, we encouraged Ella’s listeners to utilize our podcasts so that they know if they’re doing an exercise correctly.  From our podcasts page, look on the right side of the page for the list of exercises that have been covered.  From there, just look for the name of the exercise that you’d like to review!  It’s really that simple.

Ella was also kind enough to encourage her listeners to send in their testimonials, and even send us “before” pictures so that once you’ve embarked on your Pilates journey, you can follow it up with a fantabulous “after” picture with a story of your Pilates experience!  Feel free to friend us on facebook or send us an email at info@ultimatepilatesworkouts.com.  We look forward to hearing from you.

Many, many thanks to Ella Speakes for having us on her fabulous show!

January 12, 2010. Tags: , , , , , , , , , , , , , , , , , , , , . 1, ACTIVCORE®, Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

The “other” Glutes!

side leg liftsIn our last blog, we discussed the merits, both aesthetic and anatomical, of a well developed gluteus maximus (click here to read!).  But since the “glutes” do get lopped together often in cueing, today’s blog will discuss their differences and similarities.

First of all, the gluteus maximus is the most superficial of the three and gives the buttocks is lifted, curvy shape (when well toned, of course.)  Underneath the gluteus maximus lies the gluteus medius and underneath that lies the gluteus minimus.  Their sizes are in the name: large, medium and small respectively.  If the gluteus maximus gives overall shape to the buttocks, then the gluteus medius and minimus can be said to give shape to the hip.

The gluteus maximus extends and laterally rotates the femur at the hip, and is responsible for bringing the torso upright from a stooped position when standing.  The gluteus medius and minimus ABduct the femur, but primarily stabilize the body when standing on one leg.  In fact, an often used “weak link” test to determine a weak gluteus medius is to see if the subject can balance on one leg.  If the gluteus medius isn’t firing properly, the subject can not stabilize the body on one leg at all.  Additionally, both the gluteus medius and minimus assist in medially rotating the femur.  However, once the hip is flexed to ninety degrees, the action of the gluteus medius shifts and it aids in laterally rotating the femur.

In Pilates mat work, the gluteus medius and minimus get their moments in the sun during the Side Leg Lift series of exercises.  This includes Side Kicks, straight forward Side Lying Abduction of the femur, Side Lying Scissors, Side Lying Bicycle, Banana, and the side lying exercises with the exercise band, Side Lying Clam and Book. However, this pair of muscles is always stabilizing in any standing exercise on the chair or cadillac and in footwork on the reformer, to name a few.

Because the Tensor Fascia Latae also abducts the hip, targeting the gluteus medius and encouraging it to fire first (as it should) can be challenging.   ActivCore and the Redcord system offer fabulous exercises for strengthening the gluteus medius safely and effectively.  Because of the unique off-weighting system, ActicCore provides direct, acheivable gluteus medius conditioning exercises that can help even the most body UN-aware person isolate the gluteus medius and strengthen it.  A strong gluteus medius improves Ground Reaction Force which helps distribute forces evenly through the body during actions such as the tennis serve (click here to read more) and the baseball swing.

More on the gluteus medius and Ground Reaction Force next time!

July 3, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , . ACTIVCORE®, Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 2 comments.

Tired of your Exercise Routine?? TRY SOMETHING NEW!!!!

stretchAt our Pilates Studio, we hear people complain often about being sick and tired of their workout regime.  There is actually a really easy remedy to this problem:  quit your typical workout regime for  a week or two, and try new things!!  With the beautiful weather comes the opportunity to enjoy the outdoors, so why not take a walk, ride a bike, etc?  Better yet, why not try something you’ve never tried before?

Trying new things not only refreshes your mind, but also gives your overworked muscles a break, while introducing movement and stimuli to often dormant muscles.  Moving the body in planes of motion different than what you typically do can reap lots of benefits, including balancing out muscle groups as well as exposing you to a weakness that you may have not known that you had.  With that knowledge, you’ll have something new to target when you return to your regular fitness routine.

You will be amazed with the outcome if you give your mind and body a necessary break.  You’ll come back to your usual Pilates routine refreshed, revived, and invigorated!!

May 28, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.