Ground Reaction Force: The source of your power!

Newton's third lawDo you remember learning Newton’s third law in a science or physics class?  Don’t worry, we didn’t think so!  This is the law that states “for every action, there is an equal and opposite reaction.”

Well, in a nutshell, Newton’s third law explains ground reaction force.  When we run, jump, throw something, etc., we push against the ground to get power, and the ground returns the exertion of the force to help us get that power.  If this doesn’t make sense at first, imagine trying to throw a ball while treading water in a deep pool.  Clearly, without a stable surface to push against with the legs, a person in a pool could not propel the ball the distance he could if he were standing on firm ground.  In a pool, the legs and torso can do relatively little to help, so the shoulder, elbow and wrist joint must produce the majority of the force necessary to throw the ball.

If muscles in the hips and legs, particularly the gluteus medius, are weak or injured, then the scenario on land is not much better than that in water!  When we push against the ground and the ground returns the exertion, the joints of our bodies must transmit this force in the best anatomical and most efficient way possible.  In other words, all the muscles of the body must be recruited at the right time to accomplish the task at hand.  Muscles must “fire” sequentially to prepare the body to hit the ball, leap the hurdle or perform the double back flip with a twist.  Thus, if any muscle along the kinetic chain is weak, underused or injured, then the transmission of forces will be inefficient and faulty, and other body parts must take on more work to make up for the “weak link.”

Using the tennis serve as our example (see chart below) 54% of the ball’s speed should come from the trunk and back, hips and legs.  Fifty four percent!  This means that before the shoulder even becomes involved in the serve, the body from the shoulders down generates more than half of the power that gives the ball its speed.  Of course the remaining power comes from the upper body:  the shoulder joint is responsible for 21% of the power, the elbow, 15% and the wrist, 10%.

Ground Reaction Force for Tennis Serve_Pilates

If the gluteus medius is weak, the torso, back, shoulder, elbow and wrist compensate for the lack of power by taking on more of the force.  As discussed in a previous blog, the gluteus medius is a key stabilizer of the hip, especially when the weight is on one leg.  When “winding up” for the serve, the body’s weight is on the same leg as the serving arm.  The muscles are loaded with power and funneled into an explosive serve.  A weak gluteus medius results in decreased power and INCREASED potential for injuries.  In fact, research shows a weak gluteus medius contributes to shoulder and elbow injuries not only in tennis but in baseball, swimming and golf as well.

What can you do?  Well, strengthen your gluteus medius of course!  In our previous blog, we listed all the Pilates exercises that are great for doing just this, “Side Leg Lift Series,” “Side Lying Scissors,” “Side Lying Clam and Book,” etc.  But, unfortunately, if the firing pattern for hip abduction is faulty, the TFL (tensor fasciae latae) fires BEFORE the gluteus medius.  Ideally, the gluteus medius fires before the TFL, but the reverse is true for many people.  No matter how fabulous a Pilates instructor you are, teaching someone NOT to use a muscle is far more challenging then teaching them to use one!

This is where ActivCore is absolutely ideal!  Because the Redcord system allows for the off-weighting of clients, chronic “misfiring” during hip abduction can be remedied without complex imagery, vocabulary or body awareness.  The reduced load enables the client to perform hip abduction with the proper sequencing of muscle firing. Pictures 1 and 2 below shows the regular Side Lying Abduction exercise and pictures 3 and 4  shows the same exercise off-weighted. For more information on ActivCore or the Redcord system, please visit their respective websites at www.activcore.com and www.redcord.com.  If you would like to enroll in the teacher training for ActivCore, please visit our teacher training page for upcoming training dates!

activcore sidelying abduction Picture1activcore sidelying abduction Picture 2

activcore sidelying abduction Picture3activcore sidelying abduction Picture 4

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July 16, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , . ACTIVCORE®, Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

The Tensor Fasciae Latae: new Starbucks drink or important muscle of the hip?

Side Clam and Book PilatesFirst of all, we’re joking!  To hear the correct pronunciation of this important muscle of the hip, click here! The correct pronunciation is fash-ē-ē-lā-tē or fash-ē-ə-lā-tə, not “LATTE” as in the coffee drink!  (But don’t you think it would make a GREAT name for a new coffee concoction?)

WePosterior View of Hip Muscles promise to finish our discussion of the gluteus medius and its importance in ground reaction force, but first, we’ll discuss the cousin of the gluteals, the tensor fasciae latae or “TFL.”  The TFL is part of the “gluteal group” of muscles and literally, the name “tensor fasciae latae” means “tensor of the fascia lata.”  Well, that’s not very helpful now, is it?!  Generally speaking, the muscle originates on the iliac crest and the outer portion of the ASIS and inserts into the iliotibial band (click here to read more.)  The tensor fasciae latae abducts the femur and assists with medial rotation and flexion of the hip.  Also, it stabilizes the pelvis on the head of the femur and through its insertion on the iliotibial band, stabilizes the femur on the tibia.

NAnterior View of Hip Musclesow here’s the catch:  when the thigh abducts, the gluteus medius should fire first and the tensor fasciae latae second.  However, in many cases, the tensor fasciae latae fires before the gluteus medius, which simply means the gluteus medius is not doing its job (more on this later!)  Also, though the tensor fasciae latae assists in medially rotating the femur, it should not be the ONLY medial rotator of the femur!  The adductors, specifically adductors brevis and longus and the upper portion of adductor magnus, assist with medial rotation of the femur yet are grossly underused by most of the population.  (More on the adductors later this week!)

EPosterior View of Gluetus maximus and Gluteus mediusxercise bands, small balls and Pilates rings are excellent ways to target both the abductors and hte adductors in the same workout.  Try “Tighten and Tone“, “Sculpt and Shape“, “Stretch and Strengthen” and the “Small Ball Toning Workout” on www.ultimatepilatesoworkouts.com.  For individual exercises, try Episode 112 “Side Lying Clam and Book” or any of our exercises such as Half Roll Down or Half Roll Down with Obliques squeezing the Pilates Ring or a small ball between your knees.

July 13, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 1 comment.

Why We Love Props For Pilates

yespilateshundredswithband-articleFrom exercise bands to BoSUs to stability balls, props can add challenges, assistance or variety to a regular Pilates workout.  The right prop can make a hard exercise easier and a simple exercise extremely challenging! Targeted use of props can also help spice things up for clients who have been practicing Pilates for years and need a little pizzazz thrown into their workout.

So why do we love props?  The first reason is simple and perhaps the most important: props help facilitate the proper execution of an exercise. They help clients achieve neutral, fire into the “right” muscle group and activate dormant muscles that have not been doing their job!  Pads and cushions help clients begin an exercise in as close to neutral alignment as possible, which is essential for a biomechanically correct, pain-free Pilates practice.  We would not survive at our New York studio without pads to place under clients’ heads to bring the cervical spine into proper alignment when supine or cushions for them to sit on to bring the pelvis into neutral.  Pilates Rings and Small Balls between the ankles or knees on certain exercises can help engage inactive inner thigh muscles and help clients deepen their abdominal contraction.  Arc Barrels or BoSUs can be effective teaching tools for prone spinal or hip extension exercises.  Placing the lumbar spine in flexion on the barrel helps deactivate the often over-active erector spinae of the lower back and can help clients isolate the erector spinae of the upper back or activate the hip extensors without going into lumbar extension.

Second, props help build the strength or awareness necessary to perform the “real” exercise properly.  The original Pilates exercises are fabulous and effective on their own, but some people just can’t do them right….yet!  Props can be the stepping stone a client needs to succeed in a Pilates mat environment.   The “Roll Over,” for instance, can be challenging for many individuals who lack either abdominal strength or spinal flexibility (or both)!  By performing the “Roll Over” on an Arc Barrel and beginning with the hips elevated, the client can build the strength necessary to execute the exercise properly without using momentum and jeopardizing the lower back.  Similarly, for those with tight lower backs (such as the authors here), the “Roll Up” can be absolutely lovely holding a 4 lb mini-body bar.  Of course one needs to be careful with the shoulder girdle given the extra weight, but this little bit of extra weight adds leverage where it is needed to assist with articulation of the spine through the tight spot.  As another example, those clients seeking to transition from “Hundreds” with bent knees to “Hundreds” with straight legs but still find maintaining a strong imprint challenging benefit from using an exercise band around the feet.  The band helps support the weight of the legs, and thus allows the abdominal muscles to build the strength necessary to maintain imprint, protect the lower back and support the lower body simultaneously.

Finally, we love props because they introduce muscle confusion training into a Pilates mat workout, which helps any body get more out of their Pilates routine.  Simply put, the muscle confusion training principle states that muscles adapt to a specific type of stress and need to be challenged in varied ways in order to continue experiencing results.  Muscles improve from being subjected to new and different stresses and challenges which is exactly what props can provide.  Athletes cross train for this very reason, as the body benefits overall from allowing certain muscles fibers to rest and others to engage.  Moreover, incorporating props into a Pilates workout can help prevent the well-known plateau effect and even boost clients over a “road block” that keeps them from progressing.  Use of props can kick up the intensity of the workout quite effectively without placing undue strain on the body.  In fact, research shows that something as simple as performing a bench press on a stability ball is 62% more effective than a bench press with the same weight conducted on a regular bench.  (Source)

Pilates props with Katherine and Kimberly CorpFurthermore, muscles performing the same action day after day “get bored” just as clients get bored with the same workout!  Varying a workout ensures that clients continue to see results and stay interested.  Pilates enthusiasts who regularly work out on the Pilates equipment already benefit from the muscle confusion training practice as integrating all equipment into sessions over the course of a week or month allows muscles to perform in different ways each workout.  Thus, just as “Side Bends” activates different muscles groups on the Ladder Barrel, Cadillac and Mat, so to does “the Hundreds” challenge the body in different ways using the Stretch Band, the BoSU and the Pilates Ring.  Focusing on different muscle groups and adding variety will not only enhance core stability, but also turn your Pilates routine into a fabulous cross-training program, which will improve your overall fitness and decrease your risk of injury.  (Source)

With all the props available today, one can quickly become overwhelmed when deciding which props to choose. Is your goal to challenge your client?  Help her do an exercise correctly?  Target his core?  Facilitate better alignment?  Knowing the merits of each prop and which ones best suit your clientele’s objectives is the first step to integrating props successfully into your Pilates workouts.  We have included a chart below to highlight the various benefits, but please keep in mind that the categories are exercise specific!  The exercise band, for example, can assist the “Roll Up” but challenge the “Double Leg Stretch.”  Also, one very dangerous trap to fall into is watching others use props and then copying them in your sessions.  Never EVER use clients as guinea pigs!  Incorporating a prop often changes the emphasis of the exercise, so be sure to try the exercise with the prop first before teaching it to an unsuspecting client.

In conclusion, we offer three basic rules of thumb to follow with regard to incorporating props into Pilates workouts.  First, choose a prop with a specific goal in mind for the client or class you are teaching.  (In other words, do not choose a prop because you, personally, are bored and need some entertainment!)  Second, remember that most clients can focus on one thing at one time.  Thus, multiple props used simultaneously tend to destroy — rather than enhance — the integrity of the exercise.  Though the picture to the right is humorous, you clearly want to avoid this scenario with your clients.  Finally, because props do change the original exercise a bit, be mindful of what is gained — and what could be compromised — with the addition of a prop.  Shoulder Bridge on the BoSU, for example, helps activate the core because of the instability, but the hamstrings may cramp because of the increased effort required to stabilize.

Pilates Props Table

The Pilates repertoire has not only withstood the test of time, it continues to impress and amaze both the fitness and medical worlds with its benefits.  Make sure to honor this system with thoughtful use of props that enhance the client’s overall Pilates experience.

June 26, 2009. Tags: , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 1 comment.

Shape Up for Summer – Best Pilates Exercises for the Butt

pilates blogThe season of shorts, short skirts and bathing suits begs one question: How do we get buns that defy gravity? Or, better yet, how do we get a well-toned butt quickly? We’ve listed our favorite Pilates exercises for beautiful backsides. Read on…

As far as Pilates exercises go, there are PLENTY that will help shape up your backside, as well as give you super flat abs in the process. The following “Butt Blaster” routine can be done in as little as ten minutes!

1) Hip Rolls

2) Hip Rolls with Heel Lifts

3) Shoulder Bridge (any variation will do…. Start with #1 & work up to the full exercise)

4) Watchdog

5) Short Plank with Leg Lifts

6) Swan Dive #2 (Slow Rock – One Leg)

7) Swimming #1 or #2 … your choice!

End with a nice cat stretch just to relax the muscles that have been stabilizing your spine throughout! If you have a question about any of these Pilates exercises, just watch any of our podcasts at www.pilatesonfifth.com/video.

For a great workout featuring the stretch band, try our “Strong, Svelte & Savvy – Legs & Butt with Band workout” on ultimatepilatesworkouts.com!

And to top it off, don’t forget your cardio!! The only way to truly reveal the beautiful muscles you’ve sculpted is to get rid of the superfluous fat that might be lying on top. And you don’t have to go crazy…. Just adding 20 minutes of cardio a day can do wonders! Click here for more information on 20 minute cardio workouts!

May 20, 2009. Tags: , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

Key to the Core II: Core is more about just the Abdominal Muscles

core-strengthThe other day we googled “Pilates and lower back pain”, expecting to find a myriad of articles about how Pilates helps alleviate lower back pain.  To our surprise, the article which really captured attention was titled, “Is Pilates Bad for your Back?” (click here for the entire article with comments.) Most of us know that if Pilates is done incorrectly, then it may exacerbate lower back pain, but this article delved further, into Pilates’ emphasis on the role of the Transversus Abdominis and Multifidus.

When we first read the article, our initial reaction was a bit of incredulousness, as we thought that surely Pilates instructors both realize the importance of the full gamut of core muscles and cue accordingly, but the writers of this article seem convinced that Pilates instructors ONLY cue the transversus abdominis.  NOT SO, we say!!  Let’s face it, can you do ANYTHING just by engaging your transversus abdominis and deep pelvic floor muscles?  Aside from “drawing in” your abs and drawing up your pelvic floor muscles (as in Kegel exercises), the answer is unequivocally “no!”, as neither the Transversus Abdominis nor Pelvic Floor Muscles have any directional pull on bones.  They are muscles of endurance and contract tonically.

Now, as Pilates instructors, we all get in the habit of cueing the Transversus Abdominis, Obliques and Pelvic Floor Muscles in lieu of the Rectus Abdominis, Gluteus Maximus and other musculature because oftentimes our clients are often overusing those muscles anyway.  They simply don’t need to be cued…. that doesn’t mean they are not needed to perform the exercise!  Take the core challenge test, which we featured in our first, Key to the Core Blog (9/14/2008), and try to use ONLY your Transversus Abdominis and Pelvic Floor Muscles…. IMPOSSIBLE!!

There are quite a few AMAZING articles about core strength on the internet, so we could not possibly highlight all of them at once.  So, we’ll start with one of the more popular sites, about.com.  They feature a GREAT article on core strength, entitled, “Core Training -Good Core Training Takes More Than Ab Exercise” (click here to read article.) Once again, we encourage you to read the whole article, but, in summary, this article supports the concept that pure core stability consists of not only strengthening the core abdominal muscles, but also strengthening the muscles that improve the functional coordination of the spine, the pelvis and the hips.  Specifically, in addition to the abdominal muscles, multifidus and erector spinae, the writer mentions the hip flexors (yes, all of them), the gluteus maximus, medius and minimus,  the hip adductors, the hamstrings, and piriformis.  The article states “In other words,

“the goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs.”  Fiona Troup, a physiotherapist and qualified Pilates instructor at the Sports & Spinal Clinic, Harley Street, quoted in the first article, concurs, stating, “a strong back means a combination of strong muscles in the buttocks, spinal area and shoulders not just a well-developed core area”.

So, with this new knowledge, as you’re doing your Pilates workouts, think not only of the muscles of the abdomen, but also all the surrounding musculature, working on balancing the muscle groups and creating a well-functioning body with a strong core as well as strong hips, shoulders, arms and legs!!  We recommend “Power and Precision Mat Workouts 30 or 45 minutes,” “Challenge Your Core Reformer Workout,” and “Power Chair Workout” on Ultimate Pilates Workouts (www.ultimatepilatesworkouts.com)!

April 3, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

Pilates and weight loss, part 3

obliques-roll-downThis week we have been discussing Pilates, weight loss and the factors that contribute to weight loss.  Stress is often cited as a cause of weight gain — or weight loss — and Pilates is often cited as a stress-reducing exercise system.  So today we will explore the effects stress has on the body and how Pilates can help.

After sifting through all the information available on the internet regarding stress and weight fluctuations, we came to one conclusion:  doctors and researchers disagree on the exact hormonal changes stress induces in the body that could lead to changes in weight.  In short, some believe stress increases cortisol levels which causes weight gain.  But according to the Mayo Clinic, “…there is no evidence that the amount of cortisol produced by a healthy individual under stress is enough to cause weight gain.”  In fact, popular diet pills which claimed to be “cortisol blockers” were recently banned by the FDA for unsubstantiated claims of weight loss, and the companies were forced to pay millions in consumer refunds.  For a review of other diet pills by the Mayo Clinic, click here.

Other sites discuss stress-induced insulin resistance and metabolic syndrome as additional causes of weight gain.  Undoubtedly, stress is damaging to the body, but each individual has his/her own unique health concerns and his/her own predispositions to certain health issues.  Thus, we have included links to the additional information, but would prefer to focus on that which the experts DO agree!

scissorsMost researchers, physicians and nutritionists agree that “emotional eating” or “nervous eating” remains the true reason stress leads to weight gain.  While some respond to stress by NOT eating, many of us reach for the chocolate chip cookie or the entire bag of chips in times of stress.  Because eating healthily — like choosing the carrot sticks over the candy bar — can feel like punishment to the overworked, exhausted, frazzled body, we seek to “take care of ourselves” with food that instantly gratifies us and makes us say “life is good after all!”  The desire to take care of one’s self is a positive act, yet the choices made usually are not the best for the body in the long run.

The good news:  Pilates can help keep stress in check!  It can be hard to shift your thinking to viewing exercise as a reward and a gift you give to yourself, but our suggestion is simple — give it a try!  Wouldn’t it be worth it if you slept better or felt better about yourself after your workout?  Try the Renew and Revitalize Workout from UltimatePilatesWorkouts.com for an energizing, core strengthening workout, or the Strength and Challenge Workout for a more challenging routine that will surely release excess stress!

If you’re struggling with cravings, unfortunately, there is no easy solution.  Try a Hershey’s Kiss instead of the entire candy bar, or buy a smaller bag of chips if you fear you’ll devour a large bag before you know it.  Satisfying a craving is not the problem…the degree to which one satisfies a craving usually is!  You just have to decide “will eating this make me more or less happy in the long run…..”

March 20, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

The potpourri of Pilates in New York City

treeDo you remember your favorite teacher from high school? If you’re like most people, your favorite teacher significantly influenced your interest in the subject she taught. Well, it’s no surprise that your first Pilates teacher will most likely shape your preferences for one type of Pilates over another — for better or worse!

As for the two of us, we don’t have “Pilates bodies” — and some Pilates teachers we’ve had through the years made us abundantly aware of that fact! I wanted to feel GOOD leaving a session, but instead felt like Quasimodo and wished I’d had a potato sack to hide my deformed, twisted, imperfect body. Of course we both ended up embracing the type of Pilates that was taught to us by a teacher who was open, fun, inspiring, life-affirming, attentive to imbalances but full of compassion and had us feeling really GREAT about our bodies and our potential after the lesson.

If you have tried Pilates and hated it, then by all means, give it another try. Maybe you and the teacher just didn’t “click.” To make this easier for you, we have included some links to some great Pilates studios in the city, all of which teach slightly different styles of Pilates. Of course we’d love to see you at our studio, Pilates on Fifth, but we also know that location and style can be everything, and there are many great Pilates studios here in NYC! Here’s the list….and we know all of these owners and can state confidently that they are exceptionally qualified AND kind individuals who are dedicated to their craft.

LindaFit by Linda Farrell: www.lindafit.com. Linda is a beautiful lady both inside and out and teaches fabulous body-sculpting mat classes throughout the city (just check out her legs if you don’t believe us!) She teaches at Steps, Broadway Dance Center and Equinox among other locations.

Rolates, run by Roberta Kirschenbaum: www.rolates.com. Roberta is kind and wise — a perfect combination for a great Pilates instructor and studio owner. Rolates often conducts innovative, educational workshops and has the added bonus of inhabiting Joseph Pilates’ original studio space!

Pilates Reforming New York, run by husband and wife team Ann Toran and Errol Toran: www.pilatesreformingny.com. Ann delivers challenging core-strengthening, elongating workouts conveniently scheduled throughout the day. Pilates Reforming New York specializes in energizing group reformer classes.

Power Pilates, presided over by Dr. Howard Sichel: www.powerpilates.com. Dr. Sichel and Power Pilates has an amazing team of leaders in the Pilates industry providing high quality instruction at 6 locations throughout New York City and more throughout the country.

So remember….if you tried Pilates once and didn’t like it, please give it another chance! Maybe it isn’t for you, but if you’re reading this, then you’re interested enough to give it another try!

March 19, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings. Leave a comment.

The perks of working out at Pilates on Fifth

All of us at Pilates on Fifth value the time and efforts of each of our fabulous clients. It’s wonderful to work with individual clients on their individual needs and focus in on their specific fitness goals. Our clients give us so much of their time and energies, and we wanted to give back! As a token of our sincere appreciation for our devoted clientele, we established an exciting new program at the turn of the new year. Each morning a new and different client is pulled from our database as a recipient of a free of charge Pilates on Fifth service! Free privates, free class, free downloads! Our rotating give-away calendar offers an exciting pro-Pilates perk each and every day of the month! And, who doesn’t like free stuff?!

FREE Pilates Private Session!
One-on-one Pilates equipment sessions. Our certified instructors will customize a workout to meet your fitness goals and unique needs. Voted best personal trainers in New York City!

FREE Pilates Plus Mat Class!
All the traditional and essential Pilates mat exercises plus stretch bands, stability balls, Pilates rings, BOSUs and other tools to help you tone your muscles, strengthen your core and feel great!

FREE Pilates Reformer and Chair Class!
The Reformer and Chair are excellent tools to challenge strength and flexibility all at the same time! Each piece of equipment guides its users to fire specific, subtle muscles and therefore, add further muscle tone and improved alignment to your Pilates body.

FREE Pilates on the Go! DVD!
Pilates on the Go! is a dynamic full body Pilates workout which you’ll never get bored doing! Conceived with today’s busy lifestyle in mind, you can select workouts as short as 7 minutes or as long as 110 minutes and can tailor your workouts to meet your individual needs. You can work on abs and arms one day, legs, butt and core the next – or do it all for a great full body workout. With all the options this DVD provides, Pilates on the Go! is a great workout choice for frequent travelers, busy moms or anyone who needs to squeeze workouts in when they can!

FREE Ultimate Pilates Workouts Premier Membership!
Enjoy free and unlimited access to an ever-growing Workout Library designed by Katherine and Kimberly Corp! Your Premier Membership will include:

•    Anytime Access to all Mat, Small Equipment, Reformer, Cadillac, Chair, Barrel and Specialty Workouts!
•    Create your own workout features!
•    Download any workouts at a fraction of the cost of a DVD!
•    5 free downloads per month
•    20% off purchase of training videos (download or DVD)
(www.ultimatepilatesworkouts.com)

FREE Ultimate Pilates Workouts Download!
Ultimate Pilates Workouts offers full-length Pilates workouts from the convenience of your computer! Enjoy free and unlimited access to a well-balanced, strengthening and lengthening workout of your choice! Choose between Pilates Mat, Small Equipment, Large Equipment or Specialty Workouts! Visit www.ultimatepilatesworkouts.com today!

FREE EnLIGHTen Private Session!
Body Composition Testing! Chart Your Progress! Fast! Easy! Confidential!
Body composition is a better health measure than weight alone. So Become EnLIGHTened and find out your percentage of body fat and lean mass. A valid, reliable method of measuring body composition with accuracy comparable to the gold standard of underwater weighing has arrived! Bod-E-Comm is a completely safe and non-invasive method of body fat testing which requires no disrobing or discomfort of any kind! After just a few seconds, only YOU see the results AND the computer software gives you a printout with diet and exercise recommendations. We will store your results and then track your progress three months later.

Visit www.PilatesonFifth.com to learn more about our studio and the various pro-Pilates services that it offers! Or, call 212-687-8885 to contact our friendly Front Desk Staff. They can help you with your questions and direct you to the program that best suits your individual needs. A calendar is posted at the Front Desk of the studio with its designated winners and their corresponding prizes. Be sure to check on your way out!

To enjoy the perks of Pilates on Fifth outside of the city, visit www.ultimatepilatesworkouts.com. Ultimate Pilates Workouts is the first website of its kind, making full-length Pilates workouts available for free! Customize your own Pilates workout from the convenience of your own home, with the articulate instruction of Manhattan’s top Pilates certifying instructors, Katherine and Kimberly Corp! Ultimate Pilates Workouts offers free Pilates workouts tailored to pregnant clients, seniors, athletes, dancers, injury rehabilitation, breast cancer survivors, and Pilates professionals alike. Log onto Ultimate Pilates Workouts to enjoy free Pilates online today! Find the workout that works with your potential and meets your fitness goals!


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March 12, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . 1. Leave a comment.

NYC Pilates Instructor Certification

Are you looking for a change? Teaching Pilates professionally may be just the change you’re looking for. The Pilates Academy International, headquartered at Pilates on Fifth, attracts an eclectic group of certification students. The women and men who enroll for our NYC Pilates instructor certification come from a variety of backgrounds.

 Many of our certification students are professional dancers, either current or former. Dance is a highly competitive field; only the lucky few are able to earn a full-time living as professional dancers. When their Broadway shows close sooner than expected, or they grow weary of life on the road doing national tours, teaching Pilates is a wonderful “second career” to fall back on.

Pilates instruction is also a great career for people who discover that they’re allergic to office culture. Working a nine to five office job is not for everyone. Many of our certification students are folks who tried to make a go of office work, but discovered that it was not for them.  And what’s great about being certified through the Pilates Academy International is that you are supported by a website with hundreds of Pilates training DVD’s and over fifty full length Pilates workouts online…. the ultimate resource for a Pilates professional!! 

 At http://www.ultimatepilatesworkouts.com/, you’ll find both instruction and inspiration as you embark on your Pilates career.  All the videos are taught by Kimberly and Katherine Corp, the founders of Pilates Academy International and owners of Pilates on Fifth in New York City.  Their style reflects the style of their Pilates certification program as well, aiming to create knowledgeable and compassionate Pilates instructors.  For a small fee (less than $0.72 per day!) you can have access to free downloads of Pilates workouts and free downloads of Pilates training videos.  Or, you can sign up for the basic membership and view all the free online Pilates mat workouts.  It’s like having a free membership to a Pilates studio!

 Teaching Pilates is a fabulous career for people who love people, who love movement, and who love teaching. If you truly love all three, you’ll discover that teaching Pilates really feeds you. You won’t “run out” of things to teach. Rather, you’ll discover that your love for Pilates and your interest in your clients’ improvement inspires you to greater and greater heights. We find Pilates instruction to be both deeply satisfying and personally rewarding. Through your instruction, you can help alleviate people’s pain, raise their spirits, and even lengthen their lives. It’s important work that requires vast knowledge, precise skill, and boundless enthusiasm.

February 20, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

Pilates in Seattle: Ultimate Pilates Workouts Member Profile II

We received this email just the other day from our wonderful cousin, Liz, who does Pilates in Seattle.

“Dear K & K,

I just wanted to let the two of you know you indirectly inspired me to practice Pilates, which I’ve been doing now since October ’05. I do a routine that I put together combining exercises from the Windsor Pilates DVDs, as well as some I found on your website. I mix them up so I am not doing the same routine for every workout.

Just recently I purchased one of those big balls and added that to my Pilates workout, now doing as much of my core work on the ball as possible, and it is great. I’ve also been riding a stationary bike on my off days, which is really the only time I see any TV since I don’t own one.

What I really want to say is, thank you.”

Not only did this testimonial make us smile, but it made us happy to see that Liz is using ultimatepilatesworkouts.com so creatively!! She’s doing everythig right, ans as you can read, it’s a low cost workout regime! Mixing up your Pilates routine will keep the workouts fresh and keep you from hitting a plateau. Also, Liz’s Pilates workout regime is the perfect recipe: “Pilates plus cardio.”

What would your perfect workout be? For many of our clients, and with our cousin Liz, the answer is “Pilates plus cardio.” Our clients love what Pilates does for their bodies –like muscle strengthening, improved posture and alignment, and physical toning– but they miss the fun of a good cardio workout. Balancing Pilates with cardio is the perfect blend to create a long, strong, lean body!!

February 11, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , . 1. Leave a comment.

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