Yoga and Pilates

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!

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.

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.

“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.