Life Time Fitness : Blog List - Yoga and Pilates

Life Time Fitness' June Kahn wins prestigious IDEA Instructor of the Year award

webmaster@lifetimefitness.com — Tue, 15 Sep 2009 22:03:50 GMT

Recognized for her unique ability to incorporate traditional Pilates with fitness, demonstrate and instruct in an unintimidating manner, and motivate others, June Kahn, Westminster LifeStudio Coordinator at Life Time Fitness, is an inspiration to both her students and peers.

Throughout her career, June has developed a variety of programs including “The New Fluid Workout”, one of the first classes to incorporate yoga with Pilates in a standing movement format and “Elegant Strength,” which melds Pilates and yoga with traditional strength training. In addition, June created the St. Louis Workout for Hope, a program that produced more than $125,000 in fundraising dollars over eight years for the City of Hope™ hospital.

Recently awarded the 2009 Instructor of the Year award from IDEA World Fitness, I had a chance to ask June a few questions and learn more about her. Read on for our Q&A session…

Q: How long have you been at Life Time Fitness? In which roles have you been in and for how long?

A: Opening Westminster back in November of ’08 was my first introduction to working for Lifetime as an employee. Heading up the LifeStudio was exciting for me as it gave me the opportunity to create and direct Pilates and Yoga programming in a beautiful atmosphere that is very often missing in traditional health clubs. However, that was not my first introduction to Lifetime. Back in the 90’s, as the company was growing, I [was] invited to teach Group Ex workshops to the staff and community in Minnesota…Who knew that down the road Life Time would grow to the capacity that it is now and that I would become a full-time employee? I was impressed with the company and its vision then and still am.

Q: When/how did you first learn about Pilates?

A: In my teenage years. My background was dance. I was born and raised in New York and my dance training included participation in Pilates Classes. At the time, I don’t know if I realized the importance of it [due] to my youth, but was reintroduced to it in the mid-1990’s while working for Reebok International as a Global Master Trainer. The team was introduced to a great program called “Reebok Flexible Strength”. I felt as if I was “coming home’. Hence, I made the decision to get “reacquainted” with Pilates and went forward to pursue my formal training to get certified.

Q: How long have you been practicing Pilates? How long have you been an instructor?

A: Practiced during my dance years, so for a very long time. I got certified in the mid [to] latter 1990’s and have been teaching ever since. In addition to teaching Pilates in all aspects of the discipline, I have also spent time learning Rehab Training with Physical Therapists and ongoing training organizations.

Q: How has Pilates changed your life? And how about the lives of others you know?

A: It has absolutely changed my life. Pilates movements are about enhancing self-awareness and allowing one to become more self-assured, poised, functionally strong and flexible. Most important is the mind/body connection that allows one to really learn to like oneself. The 8 principles of Pilates: Breath, Concentration, Control, Purpose, Alignment, Centering, Precision, and Flow are principles that one can take to their daily life. The “fluidity of movement” rehearsed in the exercise experience results and transforms into Fluidity in Life. My life has been greatly enhanced by watching and inspiring others [to] learn more about themselves, [and] guiding, watching, and sharing their success.

Q: What do you enjoy doing outside of your Pilates practice and instructing?

A: I have a passion for the outdoors and mountains, hence, why I live in Colorado. I love to ski, run, hike and cook healthy food.

Q: Do you have a fun fact about yourself that you’d like to share?

A: Growing up I wanted to be a “dancing nurse”….. and in college I actually failed my Freshman communications course as I was petrified to stand up in front of a group of people and lecture.

Interesting how my career has developed and that now I can stand up and lecture and facilitate information to sometimes hundreds of people at a time….I love inspiring and empowering people whether it is through speaking or through movement. It empowers me at the same time. How lucky I am to have this opportunity!

Q: Do you have any personal mottos or quotes that you use in your work or in life in general? If so, what’s the reason behind it?

A: I live by: “Thoughts become things...make them good ones” as I truly believe that everyone has the power within them to be and do what they want to do. They have to think it, believe it, speak it, and it will happen. My reason? Because it has helped me get through the tough challenges in my life and made me realize that everything happens for a reason and instead of letting things get to me, I look at the challenges as the positive lessons in life that I can learn from. When you THINK and speak positive thoughts that you truly believe in, then you have the power to make them truly happen.

CONGRATULATIONS, JUNE, ON YOUR OUTSTANDING ACHIEVEMENT!

Pilates for Improved Cycling

webmaster@lifetimefitness.com — Thu, 27 Aug 2009 18:34:25 GMT

Written by Jodi Sussner, Master Pilates Instructor, Life Time Fitness

With its focus on quality of movement over quantity of movement, the pilates workout offers improved awareness, control, and coordination of the body – often neglected aspects of traditional exercise. Pilates works to develop your core, or “Powerhouse”. With improved strength and stability of the mid-section or Powerhouse, practice can lead to a healthier spine and more upright posture. It is gentle on the joints and therefore accessible to everyone from the injured and de-conditioned through the elite athlete. Pilates experience should include an understanding and practice of 6 principles; they include: Concentration, Control, Centering, Breathing, Precision, and Flowing Movement. While it is interesting to discuss them separately, they are difficult to perform independently. The goal of pilates is to weave them together in the practice, each one affecting the other.

To understand how pilates can improve cycling, we can delve further into the understanding of the Pilates Principles:

Pilates believed that focused concentration would lead to increased body proprioception. When a student is able to concentrate deeply, they progress more quickly.
While concentration is key, control of movement is important when looking to move with fluidity and strength – while avoiding momentum and strain.
Through control and concentration, one can work from the Center where all movement is initiated from – the body’s “core”. The Center refers to the powerhouse. The Powerhouse is a four-inch band running in, around, and through the center, which is then supported by the inner thighs and seat.
Of course, Breathing is important as it can be used to connect movements and to stabilize the movements. Breathing properly allows the student to work to both refine movements and stabilize the spine.
Precision encourages optimal muscle firing patterns. It helps to break faulty movement patterns and prevent injury – this is especially important when applying the benefits of pilates to cycling as well as other sport performance. Improving movement happens through habit and ease (i.e. neuro-muscular adaptation), change and improvement within all other forms of fitness follow. Precision helps to re-educate the body’s neuro-muscular pathways. The result of working with Precision is improved alignment and muscle balance resulting in enhanced movement, posture, and fluidity.
Fluid movement happens when movement is precise, controlled, focused, and linked together by proper breathing.

While cycling does not specifically target the core and the six principles focused on during pilates, one can see how Pilates practice and focus on its key principle elements can dramatically improve the cycling experience, posture during the ride, strength and power applied by the legs, injury prevention, and overall movement efficiency.

Combined – Pilates and Cycling offer the benefits of both.

Overall, cycling improves aerobic and anaerobic endurance, strength, and cardiovascular health. Cycling improves leg strength, tone, and the body’s ability to burn fat and build muscle. This improved oxygen consumption is best described as your body’s ability to utilize more oxygen during maximal exercise. The more oxygen your body can take and put into work, the more efficient you are at burning fat and sugar as fuel for performance.

Posture during cycling, although aero-dynamic and effective for leg power and turnover, is very similar to the forward posture we practice throughout the day: at our desks, vehicles, performing day-to-day tasks, etc. Learning to hold a long, strong posture that is supported by core strength during cycling will not only minimize repetitive injury associated with long periods in a forward posture, it will also improve leg strength and overall efficiency. The ability to lengthen from the ribcage through the hips (pilates powerhouse strength) puts less pressure on the hip flexors and allows the cyclist to recruit glute (seat/buttocks) strength without relying heavily on the quadriceps (thigh).

**The best way to get started with Pilates is through individualized instruction. Look for a Lifestudio in your club that can direct you to a qualified instructor or, try out the Fitness Pilates classes within Group Fitness. Finally, connecting with other cyclists with similar goals in mind can be a great group to practice pilates with. Form a group of five and practice small group training or small group mat classes for hands-on instruction and attention to detail.**

Don't Hold It - The Importance of Breathing in MindBody Disciplines

webmaster@lifetimefitness.com — Fri, 21 Aug 2009 02:55:03 GMT

Written by Jodi Sussner, Master Pilates Instructor

The process of breathing provides our bodies with the necessary amounts of oxygen that we all require in order to thrive. Moreover, the breathing process is vital because it is an efficient way of getting rid of the by-products of metabolism our bodies generate. Mind/body disciplines are well-known for providing instruction and education on proper breathing.

As practitioners, understanding the reasons for breathing and movement can enhance the overall workout experience. Moreover, we can understand the importance of breathing from a purely physical need as breathing benefits your overall body for:

Improvement of brain, nerves, and lymphatic systems
Oxygenation of the blood
Expansion of the ribcage and lungs
Expansion and movement of the diaphragm.
Rejuvenation of the skin, which becomes considerably smoother, while facial wrinkles are gradually reduced.
Deep breathing leads to stronger lungs and to a healthier heart.
Relaxation of the body and mind.

All strong support for maintaining a clear focus and direction on breathing whether you look to the mental or physical benefits of breathing within yoga or pilates.

It is important both for the nervous system, as well as our internal organs and glands. However, there is no doubt that the organ, which must by all means be irrigated, is the brain – not least because of its central function in regulating all our bodily functions. Both Yoga and Pilates practitioners agree that there is a close connection between the mental state and the manner in which a person breathes. Thus, in order to achieve the optimal state of harmony between the body and the mind, yoga teachers sometimes organize sessions dedicated completely to teaching the proper yoga breathing techniques. This really helps facilitate the desired state of mental and physical relaxation.

While Yoga does not encourage shallow and fast breathing, it does promote the benefits of deep breathing. Whereas, Pilates utilizes the breath in different ways; from a percussive, strong breath in the Hundred exercise, to a flowing expansive breath within the Mermaid exercise. In Pilates, each exercise has a specific rhythm and flow – the breath facilitates this rhythm and links one exercise to the next thereby improving flow.

To further detail some of the similarities and differences of Yoga and Pilates – the breathing component of these disciplines are detailed below:

Breathing - Pilates

Joseph Pilates believed in circulating the blood so that it could awaken all the cells in the body and carry away the wastes related to fatigue. For the blood to do its work properly, he maintained, it has to be charged with oxygen and purged of waste gases through proper breathing. By this standard, if you stop breathing during exercise, there is an error in your practice. Full and thorough inhalation and exhalation are purportedly a part of every Pilates exercise.

Pilates saw forced exhalation as the key to full inhalation. “Squeeze out the lungs as you would wring a wet towel dry,” he is reputed to have said. Pilates breathing should be done with concentration, control, and precision. Proper and effective breathing, practitioners assert, not only oxygenates the muscles, but also reduces tension in the upper neck and shoulders. Pilates breathing is described as a posterior lateral breathing, meaning that the practitioner is instructed to breathe deep into the back and sides of his/her ribcage. When practitioners exhale, they are instructed to note the engagement of their deep abdominal and pelvic floor muscles and maintain this engagement as they inhale. Joseph Pilates is noted for stating,“Even if you follow no other instructions, learn to breathe correctly.” Source: Peak Pilates Education http://peakpilates.com

Breathing – Yoga

Proper Breathing is one of the most important aspects of a successful yoga practice. Instructors and practitioners alike would agree that it is even more important than whether you are able to technically perform a yoga pose with perfection. As you work to develop a yoga practice, you are not going to necessarily do an asana perfectly as that happens over time. But, it's important to have a focus on and a technical awareness of your breath – often why classes will begin and end with an emphasis on breathing. Source: Yoga to Health, Jan 2009

Pranayama, is the term used to describe breathing but, it involves much more than merely breathing for relaxation. Pranayama is a term with a wide range of meanings. Well-known yoga teacher, Patanjali defines pranayama as "the regulation of the incoming and outgoing flow of breath with retention." It is to be practiced only after perfection in asana is attained. He states that, Pranayama also denotes cosmic power, or the power of the entire universe which manifests itself as conscious living being in us through the phenomenon of breathing.

The word pranayama consists of two parts: prana and ayama. Ayama means stretch, extension, expansion, length, breadth, regulation, prolongation, restraint and control, and describes the action of pranayama. Prana is energy, when the self-energizing force embraces the body. When this self-energizing force embraces the body with extension, expansion and control, it is pranayama. To understand Pranayama in Yoga – I highly suggest the website, http://about.com for a complete listing of types of yoga, breathing exercises, and stages of breathing.

Pilates Mom: Member Success Story

webmaster@lifetimefitness.com — Fri, 14 Aug 2009 02:03:54 GMT

Pilates moms Brittany Stollenwerk on left with Allison Loetscher on right

Third time’s a charm. At least that‘s what Brittany Stollenwerk, Life Time Fitness member at our Alpharetta, Georgia club is banking on.

Pregnant with baby boy number three, she has faith that her Pilates practice will provide her with a much easier time getting back into shape after she delivers. Brittany admits to not working out during her previous pregnancies. “Lesson learned with my first two – it was a little bit harder to lose the weight, so I want to make it easier this time.”

Brittany started a Pilates Reformer class in March to improve her back strength and overall toning, and when she learned she was pregnant six weeks later she was thrilled that her doctor told her she could continue with her Pilates routine. Brittany said that since she had been doing Pilates prior to getting pregnant, her doctor said it was fine to continue and that she and her instructor, Mariana Thomas, have only had to make a few minor adjustments to her program.

“We make sure we don't overstretch, (smaller range of motion), we work on tuning into the inner core muscles, and breathing gently with oppositional stretch,” noted Mariana.

And although Brittany is in great shape and has been working out for the past three years on a regular basis in Group Fitness classes and cardio machines three times a week, and with a personal trainer for the past year, she noticed a difference from her Pilates classes after just six weeks.

“I noticed I was more toned,” says Brittany. “The biggest area was my abs. I have also noticed the increased flexibility. My back was a weak part, so I have definitely noticed that. We specifically work on this, and it will be much better for when I have the baby. “

In addition, Mariana noted, “Brittany's posture has improved and Pilates has released tension in her shoulders, neck area and upper back, giving her mobility and postural awareness.”

According to Mariana, benefits of prenatal Pilates include strengthened core muscles, increased deep abdominal strength that provides support for the weight of the baby, increased energy levels, reducing the chance of developing chronic low back pain, increased circulation, and improved breathing and relaxation.

With all of the success Brittany has had with Pilates, she doesn’t plan to quit anytime soon. “I hope to keep going with it as long as I can so that I have an easier transition back.” And once she has her son, she plans to get back to her Pilates classes as soon as she possibly can.

Please note:
This article is informational in nature and is not a substitute for medical advice, diagnosis or treatment provided by a qualified health care provider. Readers should consult appropriate health and fitness professionals on any matter relating to their health and well-being and before embarking on an exercise or fitness routine.

Top 10 Tips for a Successful Pilates Practice

webmaster@lifetimefitness.com — Thu, 06 Aug 2009 17:03:00 GMT

by Jodi Sussner, Master Pilates Instructor at Life Time Fitness.

Why is Pilates, an exercise system that was created over 80 years ago, now experiencing such remarkable popularity and growth? People everywhere are becoming more aware of the full benefits of wellness. Media attention and increasing consumer awareness has made Pilates the hottest trend in fitness today. The popularity of Pilates with celebrities and athletes, whose careers can depend on keeping fit, is a clear indicator of its effectiveness. But, Pilates is much more than a passing fad. Pilates integrates a series of exercises that promote physical and mental well-being, addressing the two main concerns in society today: fitness and stress. Pilates has stood the test of time as an integrated movement system that can effectively improve fitness, posture, decrease injury and stress. What's more, Pilates is now easier than ever to participate. But, in order to attain the physical benefits of Pilates, one must commit to a practice that is not only consistent but, effective.

How can one practice Pilates in a way that is both effective and safe? The answer can be found in words often repeated in the classical Pilates world: “Change happens through movement and movement heals.” These simple words underscore the fact that the body learns by doing. A beginner starts Pilates exercise unaware of what they do not know. A new student will make many mistakes, but as their teacher guides them their body-mind connection will grow stronger and their neuromuscular system can adapt. As the student continues, they progress and their mistakes become smaller and fewer, while their strength, flexibility, stamina and control all improve.

Traditionally, all movement systems share common characteristics including:

• Improved ability of the deep muscles to guide and control movement

• A goal of improving motor control

• A focus on quality of movement over quantity of movement

• Teaches people how to produce and control movements within their functional range

reference: Peak Pilates Systems - peakpilates.com

Successful Pilates Practice

Your Own Practice

There are benefits to practicing pilates on your own; but, there are many reasons not to...

1. Need hands-on instruction from a qualified Pilates teacher. This cannot happen with a video in your home, nor can it happen as part of a large group program.

2. Need the eye of a qualified pilates teacher who can provide cueing toward correct movement.

3. Utilize traditional pilates equipment. Students can maintain a better mind-body connection to movement if taught with the above listed focus as well as guidance and support from equipment such as the reformer, cadillac, chair, and barrels. (see http://peakpilates.com for more information on these)

Better Practice

4. Consistent attendance - I recommend new students to practice pilates at least 2x/week.

5. Qualifed instructor - look for instructors that can prove certification from a reputable Pilates school. The Pilates Method Alliance website lists schools that meet high standards of instruction (http://pilatesmethodalliance.org).

6. Private lessons prior to small group or group fitness participation. This will cost more but is extremely worth the initial investment when looking to do the movements properly prior to continued practice.

Focused Practice

Powerhouse - In pilates, the powerhouse is a term often used to describe what muscles or group of muscles should be initiating movement. The powerhouse is more than the "core" or the "abs". The powerhouse consists of core musculature (such as rectus abdominus, transverse addominus, rectus abdominus, and multifidus) as well as the inner thigh and glutes.

7. Three Critical Connections for strength and stabilized movement consist of:

ribcage and scapula connection (feels as though the ribs "knit" together at the front of the body)
heel to glutes (buttocks) - Focus on reaching the legs out from the hips and torso rather than gripping movement from the thigh or hip flexors
inner thigh, glutes, and low abdomen - Providing a sense of wrapping the legs together, seat (glutes) tight, and abdomen drawn "in and up" toward the spine.

8. Breath - Focus on breathing into the entire ribcage (rather than just the front and top - which is where we tend to breath when our shoulders are tight, and our mind and is stressed). Breathe into sides and back of your ribcage. Inhale fully through your nose, and exhale fully through your nose. Use the exhale to allow the ribcage to "knit" together and the abdomen (navel) to draw in and up more deeply.

9. Focus on engaging the Powerhouse muscles rather than enraging (or gripping, squeezing, straining to do an exercise).

10. Avoid progressing too quickly - work on basic exercises and expand upon a solid foundation for success.

The above 10 tips will help you begin a Pilates practice with the right goal in mind and the tools for success.

July's Big16 Peak into Pilates Event

webmaster@lifetimefitness.com — Wed, 29 Jul 2009 21:39:58 GMT

Life Time Fitness member Melissa, LifeStudio Coordinator/Instructor Nichelle, and member Rachel executing the "Forward Lunge".

When talk turns to Elephants and Frogs, I immediately think of Tarzan, swinging from tree-to-tree and the exotic jungle full of mysterious sounds.

But I wasn’t in the jungle, nor watching old episodes of Tarzan. I was at the July Big16 Peak into Pilates event at the St. Louis Park club where I was introduced to the Elephant and the Frog. Nichelle, our guide (instructor) for the “safari”, led Life Time Fitness members Rachel, Melissa, and me on a 30-minute adventure where she introduced us to a variety of exercises on the Pilates Reformer.

All three of us had the opportunity to try the exercises and feel what this amazing machine can do. (I strongly believe my muscles were rejoicing AND thanking me at one point.) The exercises take concentration accompanied by proper breathing, and all three of us were astounded by how good they actually felt. “The Elephant” strengthens lats, shoulder girdle, and your abdominals while stretching the hamstrings and calves. And the Frog targets the inner thighs, glutes, and abdominals. The overall crowd-pleaser, the Forward Lunge, was a wonderful stretch for the hamstrings and quads/hip flexors that everyone commented on. We were all “wowed” by this one. (see photo)

Rachel, who does most of her workouts at the Crosstown club, attended the Peak into Pilates event because she wants more balance – the lengthening and muscle-leanness associated with Pilates – to accompany the more rigorous workouts she also enjoys. “I’m always trying to be my best, and this would add a dimension I haven’t tried.”

Our other classmate, Melissa, noted that she has always been curious and fascinated by the Pilates machines and wanted to try it out. “Total body strength and having a really strong core – just obtaining allover strength and having a dancer’s body” was motivation for Melissa to attend the demonstration.

After our short 30-minute session, my muscles felt great, yet I could tell they were worked in a really good way. And on my walk around the lake the next day, I could definitely feel the little bit of work we did during this event (which tells me I need to spend more time at the club!).

If this sounds like your type of exercise or you’re curious about what Pilates can do for you, visit your nearest LifeStudio. Most clubs with the Pilates Reformer machines conduct the “Peak into Pilates” demonstration sessions on a regular basis, which is a terrific way to try it out for yourself.

“I feel stronger, straighter and energized by my Pilates classes.”

webmaster@lifetimefitness.com — Tue, 21 Jul 2009 04:28:56 GMT

“My experience with Pilates has been fabulous,” says Sue Wolfe, Life Time Fitness member.

Although this 56-year-old Life Time Fitness member has exercised her entire life – from “jazzercising” and running marathons to participating in racquetball leagues and boot camps – she became interested in Pilates for its low-impact benefits. “As I age, the appeal of the fitness classes that include a lot of jumping and jerking did not fit for me any more.”

Pilates, a deep conditioning exercise system, was established by Joseph Pilates in the 1920’s. Based on yoga poses and slow, controlled movements, it focuses on six core principles: centering, concentration, control, precision, breath, and flow, and provides multiple benefits for participants, including a stronger core and improved flexibility.

In recent years, Pilates has gained momentum and popularity, and perhaps you’ve wondered to yourself, “is it right for me?”

According to Wolfe, she recommends it to anyone. “I have referred many of my own clients as well as friends to Pilates” for both improved health and a way to complement or augment a current exercise routine.

“I enjoy working out, but also know my life is more balanced with regular exercise.” Employed as a therapist, she spends most of her workday seated and realizes that movement is very important for her. And although diabetes, heart disease, and arthritis are prevalent in her family, she’s been able to maintain low blood pressure, low cholesterol levels, and keep acute joint disease at bay, which she attributes to her regular workouts.

Wolfe is concerned with staying as active as possible as she gets older, so she chose Pilates as way to improve her core strength. “I want to be able to keep up with grandkids I may have someday.“

By taking Pilates classes several times a week for six months, Wolfe claims, “I have felt core muscles that I did not even know I had”. In addition, she measured 3/4-inch taller at a recent exam, and although a year ago a bone scan detected she has osteoporosis, her recent annual check-up showed it was “greatly improved”, adding that her physician agrees that Pilates has helped.

“I feel stronger in all other areas of my exercise life. My biking and running have improved. My posture feels better.” Wolfe went on to say that she plans to continue Pilates in her exercise routine on a regular basis and adds “I can’t image why I would discontinue as I feel so much better”.

For more information about how Pilates can help you, visit your nearest LifeStudio location.

Family Fun with Yoga and Pilates!

webmaster@lifetimefitness.com — Thu, 04 Jun 2009 19:14:44 GMT

Yogis of all ages enjoyed an invigorating session of yoga and Pilates while live music by a local harpist filled the St. Louis Park studio at the Big 16 event on May 29. This One Community, One Cause event also included a food drive for Feeding America where participants contributed nonperishable food items or made a monetary donation to participate in the event.

During the yoga segment of the class, many poses were practiced, including crane, tree, chair, eagle, triangle, and warrior. And The Hundred, leg circles, and Rolling Like a Ball were a few of the exercises that rounded out the Pilates portion of the experience. Although some of these exercises and postures can certainly be challenging, I was truly impressed at how much the kids liked it and were totally into it!

The photo shows attendees in our final exercise of the evening -- a Breathing Circle. To accomplish this, each participant held both of their arms out to the side and hovered their hands either over or under their neighbor's hands without touching. This pose is designed to harness the energy of the entire group in a relaxing, meditative manner, and it was a perfect ending to a fun mindbody event for the entire family!

Check your local club for this month's Big 16 events!