Pilates Blog

Year of the Water Dragon & Manifesting Your Goals

2012-01-24T11:36:00.000-08:00

The year of the Water Dragon brings strength, power, and the opportunity to accomplish. In 2012 we can expect an electric energy from the Water Dragon, expanding our opportunity to achieve well-being, mental optimism, and pioneering goals. Dragons are the composite of all Chinese animal signs. This means we all have the same advantage to highlight ourselves this year, and to take advantage of connecting our consciousness (mind and body connection) to the source energy of our bodies.

Re-create yourself in 2012! Consider that technique embraces the here & NOW of your body. This interplay between learned skill and improvisation could keep you from satisfying your “end result” or “desired look.” Often, appearance is the result of a series of conditioned patterns taking place as thought, feeling, and then action. Thoughts represent the individual pattern of behavior; this transfer of energy influences the theme and look of the physical body.

Past experience has taught me that clients tend to be more interested in what they’re supposed to do for a particular look, rather than focus on developing a relationship between “right now” thinking and the application of exercise. Small and random changes in our thought & behavior will result in subtle and big changes in the physical form.

Exercise is developing a skill-set to nurture the body, so, what do you want this year? Try not to worry too much about the answer- when we want something bad enough it usually/eventually materializes without following any sort of suit. Manifest your goals!

As an instructor I experience this regularly without my clients even being aware; I could tell you until the cows come home what you should be for a certain look, but my experience has been that “talk” is cheap. The client must want first, and then I can begin to coax thoughts, keeping them on track with a more consistent flow of positive energy. This brings them to a place where they can organically receive the benefits of their thoughts, feelings, and actions.

Three steps for mentally honing in on the thoughts, feelings, and actions that make the relationship to the mind and body and its makeup:

1. combat every negative thought about image, societal expectations and your body! How?? This is a tough one! Everyone is going to be different, and some of us are more mentally disciplined than others. If you have to write the things that you like about yourself down, or say them allowed daily, or just mentally start to use more self reassuring affirmation... all of these are a great start. I like to practice this before my workout, taking a few minutes to really make myself aware of my body and all things I like about it.

2. what do you want? This can be a picture of someone you’d love to look like, or it could be many pictures of people you admire. It could be to fit into a pair of jeans again, to eat with more consciousness, anything- as long as you “want” it, you can eventually have it!

3. create a fantasy & try to imagine what the “end result” feels like! How are you going to feel differently about yourself, how are others going to see the new, happier you? Hold onto this for as long as you can because it will take form in the physical body, maybe not at mind blowing speed but with subtle changes and a new self awareness and as you begin, you'll be able to appreciate even small rewards.

Nothing good comes easily but the Year of the Water Dragon gives us the opportunity to really expand on personal growth bringing us closer to a more satisfied self of being.

Real Women with Real Bodies do Pilates; Real Men Perform better and Prevent Injury with Pilates!

2011-12-29T08:08:00.000-08:00

*****8 Private Pilates Instructions for $330.00****

HOLIDAY SPECIAL IS BACK. NEW CLIENTS ONLY. EXISITING CLIENTS RECEIVE $20.00 ONTO ACCOUNT FOR REFERRALS THAT BUY! Anyone looking to change their body through this comprehensive form of lifestyle exercise, will, taking from our world class instructors. We teach the interpretation of the Method developed by Joseph Pilates using the equipment he engineered, Gratz. We are not your average fitness studio! We are an institution of devoted Pilates professionals delivering the highest quality of Exercise since 2008 on the Eastside. Core Pilates was recently voted one of the top two best studios in Washington.

Offering Private, Semi Private, and Group Instruction weekdays and weekends! Core Pilates is enthusiastic about everyone starting Pilates, we have remained competitive in our pricing without compromising the integrity of service. Schedule today and take advantage of our offering!
JOE'S TOWER CLASSES!
Monday- Friday
3pm, 4:10pm, 5:10pm, 6:10pm, and 7pm
Saturday @ Noon Do you have a busy schedule and it is hard to find "the right time" to do Pilates. We have your solution! Joe's Tower Classes are a comprehensive Mat Pilates class focusing on the origins of the original Mat Pilates using the leg springs, arm springs, push-through bar, roll back bar of the wall-unit! We have been working to Juice these classes up too for the New Year. NO ONE ELSE IN THE GREATER SEATTLE AREA IS TEACHING KANGOOLATES. WE DIDN'T FLY MARIO GORDIVA GREEN FROM NEW YORK FOR NOTHING!

New Class times for Kangoolates:
Monday @ 1PM
Wednesdays @ 8AM & 1PM
Saturday @ 1PM

**ask to be added to our mailing list and get invited to non-scheduled classes during the weekday/night and weekend**
Also offering Private, Semi Private, and Group Kangoolates for those looking for a more tailored Class focusing on the Core, Balance, Precision, Control, Coordination, and Sweating your Ass Off (literally).

SO WHAT HAPPENS IN 50 MINUTES OF KANGOOLATES?
Burn over 25% more calories, 15-20 calories per minute, 750-1500 per hour taking Kangoolates Classes or tailored Instruction. Kick Traditional Exercise to the curb and get skinny jumping with Us as we guide you through a high-intensity class applying the principles of Pilates using the Kangoo Jumps IPS rebounding technology, your body will challenge gravity, and work against natural acceleration and deceleration resulting in a high-intensity workout.

In less than 10 classes: physically feel better, re-set your metabolism, release toxins, and LOSE WEIGHT. Jumping up and down will make you feel like a kid, spiking endorphins without delayed pain, feeling overly sore, or aggravation of existing injury.

DON'T HAVE BOOTS?
Borrow ours by making a reservation! 24 hour late cancelation applies!

WANT TO BUY BOOTS? CALL US! 425.646.8400

2011-12-23T07:51:00.000-08:00

The Tree is an amazing exercise to do both on the Short Box and the Barrel! When performing this Exercise try using it to lengthen the entire spine over the Leg, relaxing the neck and shoulders! Use the stomach and the upper-back for lifting and stretching each Vertebra to gain length. There are lots of opportunities for stretching the backs of the legs! Take advantage of creating a stretch from the tailbone up through the crown of the head.

After creating the length you can begin to reach the arms to the ground, walking them under the Barrel stretching the chest and strengthening the Upper Back and Lats. Once you have the courage use the Barrel to Cartwheel the legs up into the air and down to the ground.Keeping the arms straight, Scoop the Tummy and you will feel the lightness as your feet hit the ground and you come to standing! One of the sexiest Pilates Exercises.

Why Eat Brussels Sprouts?

2011-12-23T07:16:00.000-08:00

They taste good, they're super rich in anti-oxidants, and an excellent source of Protein (10 Brussels = 6g of Protein). Being a Root Vegetable, Brussels Sprouts, absorb all the earths goodness so no wonder they come packed with Vitamin's A C, E, K, and a healthy amount of B-Complex. They're also a great source of minerals like Copper, Calcium, Potassium, Iron, Manganese and Phosphorus making them a must on any menu! Recipe is easy to make and super Healthy for the Holidays:

Line the bottom of a Sauce-Pot with Olive Oil;
Take about 3-6 Cloves of Garlic and Chop (I love Garlic so I roll with 6 cloves);
Add Chopped Garlic to warmed oil and brown the outside walls;
De-stem and Halve 1 bag of Brussels Sprouts (the outer leaves will naturally fall off, discard);
Add halved Brussels Sprouts to Browned Garlic and Simmering Olive Oil, Stir immediately and then sporadically;
After about 7-10 minutes the Brussels Sprouts should absorb most of the Olive Oil, this is when they begin to caramelize, make sure to pay close attention to them stirring so they do not burn;
Take 1 whole Lemon and Squeeze the Juice into the mixture, stir, and then let the Brussels Sprouts set in the juice;

Salt to taste;
If they are soft throughout but still have firm texture they are done;
If you want to add more lemon go for it!

In this recipe I decided to add Mushrooms!

Halve equal amount of mushrooms to Brussels Sprouts;
Add after Squeezing the 1st whole Lemon;
If you decided to add mushrooms to the recipe after 3-5 minutes add the Juice of 2nd Lemon stirring for a few minutes until mushrooms are tender!

Cook with Love and you will have Admires! Health Benefits of Mushrooms:
Mushrooms have been used for thousands of years both as food and for medicinal purposes. They are often classified as a vegetable or a herb, but they are actually fungi. Mushrooms provide lean Proteins having zero Cholesterol, Fats and very low Carbohydrates. The Fiber and certain Enzymes in them help to fight Cholesterol levels and the high lean Protein content will help build lean Muscle.
Like Brussels Sprouts they are rich in Calcium, Iron, Potassium, Copper, and the Special Mineral Selenium. The best source of Selenium is found in Animal Protein which aids the growth of healthy Hair, Nails, Bone, and Teeth!

This is what I call Power House Food!

PILATES BEFORE PHYSICAL THERAPY!

2011-12-09T11:07:00.000-08:00

THOUGHT FOR THE NEW YEAR!
Did you know Pilates was around before Physical Therapy? Joseph was a genius about the body and function. I was recently on vacation swimming in the Ocean when my girlfriend asked me, "how long would I have to do Pilates to get your stomach and your agility?

Six Months participating 2-3 times weekly taking Pilates Instructions and actually showing up to the appointment, both, Physically and Mentally! The physical and mental body is made up of Energy that flows inside and around us; it changes shape/evolves but never stops! Joseph understood "Energy" and the power we hold over how we can transform our physical-self into a beautiful sculpted figure but also manufacture bodies of pure strength.

Joseph would compare the energy of wild animals to humans and how the animal body never carries stagnant energy. That is the difference between humans and our animal counterpart, their Energy never moves like molasses creating a non-synergistic relationship with the organism.This is why exercise is crucial- not only does it create the sensation of our bodies having a more natural flow but it develops the natural and instinctive connection of our minds to functional movement.I do not believe that "changing your attitude" has the same effect as committing to the systematic method of Pilates exercise. We want bodies moving consciously to achieve physical happiness which triggers mental satisfaction. From the moment a client pumps their arms for the hundreds blood begins to flow throughout the body delivering oxygen and nutrients to working muscles also disposing toxins via complete exhalation.In this moment something fantastic is happening with the "Energy" that we aren't even checked into! Following the Hundreds is the Roll-Up, the reward to that initial "wake-up-work" relaxing the nervous-system. In this moment the expectation is set for the hour. Somewhere between entering the studio and these two exercises the client's mind and body has decided subconsciously their commitment for the hour.Are you there? Can you recall what happened between walking through the door and (now) beginning to exercise? Observation of most clients' is they don't actually "check-in" to the workout until half way through the hour. When you start the work-out, try, mentally or verbally recognize you have arrived to Pilates and in this hour you are going to give your mind and body the focus it deserves to achieve goals and seek the physical and mental change we desire! Asking yourself to really show-up will bring the you want to the work, external stresses will diminish, and you will probably see faster results!

You Got Back Pain?

2011-11-28T08:39:00.000-08:00

When a client is experiencing back pain, we immediately encourage them to re-evaluate their exercise routine and we: Q) check to see if they're using the larger muscle groups of the hamstrings, bottom, and stomach opposed to letting the quads and hip-flexors control movement.

A) we recommend the clien be thinking about the posterior side of the body! If the muscles of the back-side of the body are not there to help with movement and support, the result could be the muscles from the front side of the body become the primary workers, doing more than they can handle.Q) check if the client is sinking in the mid-section (above not correct)?

A) assess posture.... the back is a hot spot for poor posture! When clients exercise, sit, or walk we look at how heavy they're sitting in the hips. All that weight and pressure would cause any back to act up and what we encourage the client to imagine that the muscles are constnatly moving opposite out of the hips (arrow up out through the crown of the head and arrows pointing down and into the ground!)Q) check if the client is truly applying the principles or if instead he/she is just going through the motions of working out?

A) we're not barking orders just for the heck of it! We want our clients to get the most out of their workouts - this is why the instructors emphasize certain things! Make sure to give the instructor your full attention throughout the lesson so you are learning as you go and always improving your results. The goal is to be "Pilates Fit and Strong" for the rest of your life!Working with bodies is working with variables - every body is different and one solution will not necessarily be the perfect solution for everyone. However, the results do not differ for clients with chronic back pain who consistently do Pilates (2-3 times weekly)!!

Those who suffer from chronic back pain typically feel better after doing only a few Pilates sessions --- but old habits die hard so remember that the body and application of Pilates exercise is an evolution, is important, and can really help alleviate pain!Opposition and its Power!To create space and lengthen the spine in movement. The "roll-up" is a good example of an exercise typically done wrong. The point is using the "scoop" and "opposition" to lift the spine out of the hips and lengthen the entire backside of the body equally! What most people do is they crunch in their hips during the articulation upward to sitting (above):Adjust the way you imagine this exercise being done (see picture above); think of the exercsie starting when the body is flat on the mat. Pulling the toe's back towards your nose start by reaching through the heals and taking that stretch equally throughout the crown of the head! When we use words like "tuck" it can take the exercise beyond being helpful. Opposition is being in your own personal game of tug-a-war. Pulled in two directions continuously!

Remember: Hips do not drive physical movement. Most client suffering from back pain will subconciously protect and use the hips to drive the movement of the legs(instead of scooping!). The muscles of the stomach are made of many different parts so be sure to use ALL those parts.

HOW TO NOT GET FAT THIS HOLIDAY SEASON...

2011-11-14T17:07:00.000-08:00

Are you dreading the Holidays yet! Avoiding the scale because adding even 1 pound to your current weigh-in would be unbearable? It's too bad we all secretly love pigging-out on holiday food, cocktails, and sugar cookies shaped like Snow Men. But, when the storm calms, you start to notice the increased inches around the waistline and the boiling anxiety of fitting into your clothes creates this urgency to react. We know this does nothing for self-esteem so it's time to go dumpster diving for the scale you threw away. What's the big deal with checking your weight or measurements? Just like checking facebook or email, anything that helps you keep track or create some accountability, especially, in times of undeniable temptations is great! No one is perfect. This is why I am not a fan of cleanses or fasting. It says, "Hey you, with zero self control... you stuffed your face and got shit faced for an entire month- now you must starve..." Ridiculous! The mind is our biggest tool for getting us what we want. Why not use it? Put this out there:
-not going to give up on myself;
-I'm a healthy person who enjoys eating foods resulting in a fueled feel good body;
-This year instead of saying, "there is NO time for exercise!" I'm going to tell myself to make time everyday for the physical body;

Try finding a fun new fitness class, like KangooLates, which burns between 750-1500 calories per hour. Get on a Pilates Schedule to help tighten the waist and improve posture. Making time for workouts when times are tough will make the good times better! If your calendar is chalked full of dinner dates and parties to attend:
-write a grocery list filled with lots of Green light bites to help keep your body in-check;
-Have food and fitness goals for 2012? Start them now, why wait?

I can tell you until the cows come home how to exercise and what to eat. This food an fitness "thing" is a journey, a personal self evolution; a journey that you have to (even fake) "believe-in" to make happen. .....you never know, you might become that hot skinny bitch you used to envy and loved to hate!

ARM STRENGTH IS NOT ALWAYS ABOUT THE ARMS!

2011-11-02T09:39:00.000-07:00

Where does Arm strength come from? From the Back!The primary goal when training the body is executing the exercise in a correct order and from the correct origin. The "Powerhosue" is hugely made up of our back muscles and often missed in workouts.Rock climbers scale vertical walls, not from having mostly strong arm strength, but from having extreme muscular back strength- this is the goal when teaching Pilates to clients! There is definitely a chain of command with the upper body. We mostly find that shoulders, chest, and biceps over compensate becoming overly conditioned and dominate. This is not correct and will only lead to injury.Paying attention to the order in which our muscles fire will bring true strength, precision, concentration, and control to upper performing upper body exercises. It will also help to change the conditioning of the whole body.For Men this leads to increased upper body strength! Women it typically helps lean out bulk developed in the arms and turns back flab into sexy definition.

BECOMING DELUSIONAL???

2011-10-25T11:31:00.001-07:00

I used to believe discipline meant setting goals and then demonstrating control by exercising "free will" and "choice!" If the the goal was changing undesired behavior or some undesired part of your appearance, making a simple choice would help you achieve your goal!

I've changed my thinking and here is why...1) It's unhealthy to think that a simple choice will result in a desired physical change or improvement. For example, If I turn to my boyfriend and start telling him how fat I am, it's not only negative to myself but to him too and the relationships (the self relationship and the one between two people).

Just because I decide that I'm going to lose weight/tone up/etc. does not mean I will automatically see results and/or feel better about myself. It's important that we think healthy thoughts about ourselves during the entire process of improving ourselves and our physical appearance - before we set goals, during our fitness programs AND our personal time, and even after we reach our desired "result."

2) It can create unrealistic goals, and set you up for failure. This causes further insecurity and could discourage you from doing anything positive at all. In the same example, you might start to think "because I am fat, I now have decided to not drink or eat sugar for the rest of the month. I'm, also, not going out and I will exercise daily." In reality this is oversimplifying the actual situation and exaggerating your actions to achieve desired results.

3) Are you a "delusional" thinker, as the result of these thoughts? Telling yourself something enough times, you can end up believing it. This makes it hard to have the "humility" of having a bad day OR appreciating a good day. These are the crazy expectations that make us crazy and make everything we do anticlimactic!

Identifying negative thoughts as the simple thoughts they are, and then separating the physical self from those thoughts is its own battle. A pen and paper can be powerful tools and help enlist realistic, short term positive goals, helping us rebuild confidence. When we see ourselves accomplishing makes it easier to repeat a behavior that encourages us to develop a platform for lots of life changing affirmations.

Keep your list out - post it on your fridge or your bathroom sink! Remember that often, out of sight means out of mind, and you don't want to ever lose sight of your goal(s)!! Work against our inner Debby Downer by being present, affirm your own strengths. Now we can all be on the journey to developing a more healthy self awareness!

Edible Warm Fall Goodness.. That won't Guilt!

2011-10-06T11:37:00.000-07:00

What is something warm that is dense in nutrients without being totally fattening? This Yummy Stew with Black Beans, Yams, and Mango!

With 20g of Protein, about 17g Dietary Fiber, only 7g of fat, and 369 calories, total (4-5 Servings), this is defiantly a Pilates Fall Favorite!

Coat the base of a large Soup Pot with Olive Oil or Water, apply medium heat!

Chop 1 Yellow Onion and Mince about 6 Garlic Cloves- Add and Stir until onion appears translucent, about 10 minutes;

Cube Yams and Tofu Sausage- Add to Seal and Brown the outside, about 3-5 minutes;

Chop Bell Pepper and Mince Chili-Pepper- Add to mixture, keep stirring;

Add Two Can's of Diced Tomatoes (no sugar/salt added) and 1 1/2 cup of warm water, bring to boil, cover, and simmer 15-20 minutes;Once Cooked through and slightly thickened- Add Two Cans of Black beans (no salt added) and two handfuls of Baby Spinach, cook uncovered, about 5 minutes;

Cube Mango adding before serving for Garnish (Mango will be warmed by residual heat, do not need to cook through) Extras to Add, Chopped Carrots at the beginning, need longer cook time! This tasty stew doesn't need anything added to it. You can serve as a colorful culinary master piece, impressing anyone!!

Enjoy!

PAY ATTENTION!!

2011-09-15T10:22:00.000-07:00

This week it is all about Concentration! Paying Attention in our Workouts allows the work to take transformation. Anyone can tell you to do an exercise and most everyone exercises executing the movement haphazardly- this is the difference between everything else and exercising using the Authentic System of Pilates.

Let's talk about the Advanced Mat Workout. There are about 30 exercises in the whole advanced mat routine which most people (taking Pilates) never actually get to do. What is so amazing about the mat is how affective it is; participating in a regularly routine will balance the complexity of the body! The goal is to move with the perfect balance of control and freedom! Have you ever watched a wild animal in its natural environment; when they run, twist, bend as if nothing works against them.

Here you can watch Nancy (owner of Core Pilates) messing around doing the advanced mat, out of order and as you can see you can do this any where!

The mat is an evolution of what your body once could not do, now can do, and will be able to do; you will never get there without having "concentration" in each and every movement. Focusing on how those movements occur in the body will evolve your Mat Practice into something magical! Each time you exercise with the Authentic Pilates Method on the Mat or using the Gratz Equipment, think about how you could be enhancing the performance and fluidity in which you move.

THIS WEEK IT'S ALL ABOUT FLOW!

2011-08-29T09:32:00.000-07:00

Pilates should definitely feel like cardiovascular exercise! This is sometimes lost in the workout when to much focus is using Pilates for more of a rehab based workout. The old school attitude about Pilates is the work performed in its original order will move imbalances out of the body naturally. Eventually each movement will coordinate and sequence together like a dance. The Mat and Reformer basic to advanced order was designed with genius to achieve a level of fluidity puts the body in the fat burning zone which means your going to sweat!

Keeping the body moving like this is similar to exercising under water when your bending, twirling, and exercising the muscles using opposition in the most controlled way resulting in a body that moves freely without pain.

Eat a lot of Fat?

2011-08-10T07:43:00.001-07:00

We love when our clients talk less about "the next fad diet that's going to blow the fat off their ass" and more about consumption of clean/raw foods that promote a healthier lifestyle. Diets rich in good Fats, Complex Carbohydrates, Natural Sugars is not only essential for balance but you can't live without them. We understand why it can be hard to know exactly how to balance all this good stuff to get the best results for your body and image!

Here is why and one example... Olive Oil! More and more people are substituting things like Olive Oil for cooking, dressing salads and this behavior is definitely encouraged! But even the good fat of the foods living in our pantry's can still be too much.

Steaming vegetables or eating raw is a fantastic way to cut back fat especially if you snack on yummies like nuts and low fat cheese. Using a non-stick pan is another way to cut caloric intake or using a little water to base the saute pan (no one will know difference).

As for that Leafy Green Salad, try using:The ingredients in Bragg Dressing are not only 20cal per 2 tablespoon, 0g of fat, and (bonus) 0mg of Sodium but it is also way (way) less processed.... Even a healthier Dressing like Balsamic Vinaigrette's which on average will have sometimes more/less than 120cal per 2 tablespoons, 13g of fat, lots of sodium (more/less than 220mg), and very processed isn't exactly a "better" choice and could be the reason the body is holding unwanted weight.. This is one more way to cut calories, eat cleaner, and happier!

GET A PILATES RUMP!

2011-07-29T11:20:00.001-07:00

Not even surgery could perfect the backside like Side-Splits on the Reformer! The trick; using the legs equally as you send the carriage out (inner and outer thigh) and defiantly when returning the carriage to its starting position. While working the carriage of the Reformer imagine the muscles of the legs are pulling up.... when the muscles of the hamstrings meet the muscles of the bottom they collide and the shelf will form! ;) Beautiful! Another bottom lifter is Knees-Off! As the carriage goes out this exercise not only lengthens the tops of the thighs- it will give you a perky and happy butt if you give an extra squeeze when the legs are fully extended.... trick is keeping the bottom engaged throughout the the entire set of 10! Now if that doesn't get your heart pumping, we're at a loss of words....

Nothing lifts the rear like working opposition using all Pilates Gratz Equipment and lets face-it everyone could use the help from a Core Pilates Instructor's relentlessly drilling it into your muscle memory to "squeeze that backside...." Have you ever met a Pilates Instructor with not-exciting rear? Even if you think your body doesn't produce, you are wrong!

Pilates Body in 30 Minutes!!!

2011-07-14T08:26:00.000-07:00

It's amazing what 40 minutes of Mat will do for the body just a few times a week! Now, these girls obviously take damn good care of themselves but they too have big bad obligations that can get in the way of that important exercise routine! It happens, sometimes taking an hour or more a day to workout is simply not in the cards.40-50 minutes of a fast moving, tummy working, muscle lengthening Mat exercise will surely make you feel hotter than not doing anything at all!

But why and how? Once told by a Master Instructor, "one should be able to move through the Advanced Mat in 30 minutes. If they do this a few times a week they will be strong, tight, and balanced!"

Have to agree with this wise individual. The advance Mat hits every body part, seriously, toes and fingers included and it increases the heart rate to that loved fat burning zone! This is the secret of how these Beautiful Pilates Bodies stay fabulously in Shape when time is working against them!

Show up, get your Mat-on, get dressed feeling like a million bucks, and it's back to that busy life that sometimes just gets in the way!

Core Pilates is always on its Toes!

2011-07-11T08:34:00.001-07:00

Principle of the week...Control of Movement! Most people are trying to let go of their controlling ways and Core Pilates of Bellevue are asking clients to embrace the Control- when it comes to their Pilates routine!

Lets get one thing out on the table; Joseph Pilates (according to Jay Grimes) did not come up with the 6 Principles, they came post Joseph!
We at Core Pilates, being stuck on doing things the way Joseph intended think it's a great development to help hone clients skills. In the corner of the studio off to the right of the reformers is the white board where weekly one of the six elements is emphasized. This week we are focusing on Control! This allows the Instructor and Client to birth their own individual meaning of what working out or teaching using the Principle "Control" as the center of their weekly Pilates routine! What do the instructors have to say?

Rachael: "Better efficiency with overall movement."

Chelsea: "Using control will transfer into any of your daily activities."

Kim: "Quality Exercise as opposed to messy hap-hazard exercise is always the better choice."

Natasha: "Discipline."
Raquel: "Nothing is better than the controlling the mind and body connection. Really understanding to feel these two elements working effortlessly together."
Tracey: "Really drawling the focus onto one thing at a time so you can get what you're looking for out of the exercises for that day and help to get better at them."

Nancy: "Who doesn't want long term satisfaction and the ability to create long term changes in the body!"

Feel like it is hard to ADVANCE in PILATES??

2011-06-25T10:02:00.000-07:00

Most Clients never experience Advance Reformer or Mat Pilates. Like any sport dedication is key, wanting "it" is only one part of the equation, and showing up are all important steps in the exercise process. Here, clients do achieve an advance level of Pilates. The instructors at Core Pilates ask important questions during the lesson that Que the mind into the movement and what is "wanted" out of "right now!"

Pilates from an intermediate to advance level is hard work and not easy. Unlike most exercise where you can move "in and out" of a routine is the difference between Contrology and everything else. Visualization and Fantasising about the body and how it exercises will go beyond "showing-up!" In the old days clients did not exercise in front of mirrors, in Pilates. The instructor's goal was for the client to visualize so eventually they would embody the method creating balance and all the change they ever dreamed.These days it is too hard to get clients to focus on themselves with racing minds, little patients, and unrealistic expectations. The mirrors become a great tool for this reason. Nothing says "wake-up, pay attention, and get real with yourself" like watching your body move in the mirror.

The mirror is not negative but sometimes clients are. The mirror helps us encourage the client to become present during the sequence of movements and not be overwhelmed by the inner self critic. Here and now! Funneling the minds attention onto the body so the birth of "change" and "advancing" can become real.

Hell yes this can be discouraging and it is okay! Let your instructor be the guiding light and support this non-judgemental observer of the self and give you the tools to visualize exactly what you want so it will eventually take form.

Sex and Pilates?

2011-06-17T07:16:00.000-07:00

Pilates can turn any female body into a Sex Symbol but what about a Sex Machine? This functional form of exercise can transform the most inflexible into an enthusiastic contortionist! Doing exercises like Open Leg Rocker, Leg Springs in the Air, and Teaser with the Push Through Bar all require an acute ability to "Scoop." Looking to heighten control of the Pelvic Region we can help tune you into this Pilates Secret Weapon!

Learning how to master this Taboo Pilates Weapon comes (way) after learning the basic principles of the PowerHouse and its muscle groups. Pilates is about juggling the mind body connection. It gives control back to the person performing the sequence of exercises so the body will move with the agility and the fluidity of a wild animal.

How is this different from Kegel exercises? Stopping the flow of urine is great but it takes a lot of concentration and its only clenching the outside walls of the vagina; when it comes down to the act of sex, it's useless. What we're are talking about is controlling the inner and upper walls of the vagina during their contraction and gaining the ability to relax these same muscles when signaled. This will (1) allow you to have orgasms, (2) let you determine how intense or when "it" happens (3) put the zest back into sex after kids!

Are you Shy or Suffering from denial about having this conversation? We're your cheerleaders on the sideline! Sometimes having "issues" in this region isn't about you being an "issue" or undergoing intense therapy. It might be the mind-body connection has not developed yet. There is absolutely nothing wrong with that and could be out of your control.

Here are some other reasons to focus on this deeper understanding of "Scooping;" rid the body of the pooch living under your belly button, cut labor time/s in half, make re-strengthening this area after children and/or surgery, and if you have any nerve damage or loss of control this connection will turn sensations back on! Bonus: even if you don't focus on this Pilates Weapon during the Lesson you might find Sex is better anyway!! Win, Win...

A SEQUENCE OF EXERCISES THAT MOVES LIKE A DANCE...

2011-06-08T08:14:00.000-07:00

When I found Pilates, I quit everything to dedicate the next year and half of my life to my Pilates Apprenticeship. To me, Pilates is a scientific formula and when applied correctly the body will completely transform!

It's hard maintaining the perfect body-fat especially being a woman and living a normal life (it was double hard for me because I have a slow metabolism). When I trained as a Yoga Instructor and Personal trainer I was constantly frustrated. I felt like I did all this work but still looked bigger then I wanted to be. I loved how Yoga was the Yin to all the Yangy exercise I did. I hoped it would help balance the "bulk." I wasn't cued into the mind- body connection I soon acquired in my lessons with Pilates. Learning Pilates made me feel like a performer on stage demonstrating the utmost control, precession, fluidity, and concentration as I moved through the different sequences of exercises. For the first time in my life I felt like I could create the body I always fantasized about having. Five years later I am exercising less, enjoying my life, and I am the happiest I have ever been with myself (pictures on top are from before or right when I started Pilates. Below is now)!

I practice Pilates 2-4 times per week rotating the Mat, Reformer, chair, and wall-unit. I exercise alone and with the trainers at Core Pilates. My lifestyle hasn't changed that much and I still get excited about how my short legs appear long and feel super lean (now), how Pilates has given me a tight perky bottom that doesn't feel big. Scooping has also taken the pooch under my belly button and lifted my tummy flat.Back then my body fat was around 20-22% (but I looked chunkier) right now it's sitting around 20-21% and on a good week/day it will drop to 19%-18%. No matter what body-fat percentage I am holding; if my jeans don't fit perfectly, my butt isn't the perfect shape, or my stomach doesn't feel pulled "in and up" I will not be happy. Intuitively I (you) have to do what is going to keep me (you) confident. I believe if we all listen to the messages our bodies are sending us we will digest its responses to exercise so we can find what works.

All exercise is good, ideally everyone working-out feels great about themselves. After years of being in this industry and years of listening to other women (including myself) I've found Pilates gives me and our clients the best results. If I got the results I wanted from other types of fitness I would be all over it, unfortunately I don't. That doesn't mean I don't like them or wish I could workout like that because sometime I crave some of the things I used to do. I love this industry and helping people so I do not aim to put down any objective of exercise. I am only speaking from experience and what is true for me and what I have found to be true for some of the people I have encountered. Goals right now are my arms. I want my arms to show the story of my workouts and they will! I have help from Rachael (instructor at Core Pilates).

PICTURES ARE WORTH IT ALL.. THESE GUYS KICK BUTT!

2011-05-31T10:14:00.001-07:00

Core Clients take Lifestyle Seriously. For example, getting ready to Kill it at the Overlake Golf Tourney. Vital for any good Golf swing to embody controlled rotation of the waist and always maintaining an open chest. Here we are working on mastering the "rock back" in the hips, not the regularly seen twisting/over-rotating/thrusting of the hip.

Never miss a beat. Stretching the Hips, Hip-Flexors, Hamstrings, and Quads is so important! We don't want our athletes feeling heavy or sluggish. Cross-Training/Strengthening and Stretching is happening against the resistance of Springs. This technique strengthens the muscle fibers - without tearing them - creating a lengthened, pliable, injury resistant body!
Your true age is determined by the flexibility and strength of your Spine. The healthier your Spine, the better you feel. We remind clients always that moving the body like a child should not be limited to being young but is important for everyone, especially you! Below: Jim Becker (one of our Snow Birds) back for his summer Pilates routine! We've spent so much time on Golf... what about Tennis?! Who wants a Killer Serve?? :) Bryan does! Below: warming up the Shoulder Joint Pre-Tennis Match and he Won! Bryan comes 2 times weekly and sometimes sneaks a 3rd day in accompanying his beautiful wife who also takes the Courts by storm.

When our guys show up to Pilates they mean BUSINESS. They take their game seriously and want to insure that doing Pilates will help them become resistant to injury, and improve overall flexibility and Core Strength. They're also looking for somewhere they trust and instructors who are confident in facilitating a workout that will cross train and guarantee peak performance.

Cheers to our Men of Core Pilates!

POPCORN ANYONE?!

2011-05-26T14:00:00.000-07:00

Saying ‘No’ to temptations like popcorn at the movie theatre, the candy jar at work, having a bite of the desert that someone else ordered takes some Power from Within or does it? Exercising ‘Inner Will-Power’ to say ‘NO’ can be empowering and with practice not as hard as you think! You never regret exercising goals of being healthier. You might have a road-map or some idea to your relationship with food and exercise. Most times our inner dialog is extremely punishing making it hard to (just) be aware of our behavior/actions allowing us to be responsible and have accountability.

The idea is birthing a non-negative reverse in the subconscious way you think about food, yourself, and the relationship. Setting yourself up with an environment for positive growth creating a platform for long-term success- that's the Goal, right? When we are setting Goals we're more likely to succeed. Just like when we prepare with food for the week or having healthy "go to" choices in our fridge (earlier blog). It will help control rash spontaneous decisions based off ‘right now’ emotions causing this spiral of bad health in your future.

This is what we are talking about. Whole Grains and Nuts = a happy and healthy bodyThe relationship with food/exercise is going to change day to day, week to week, month to month- documentation or having the ability to be an observer of undesirable habits and emotions surrounding food and exercise choices will eventually allow you to build roadblocks and possibly stop yourself from taking two steps back (or failure). Look at all this Good Nutrient Dense Stuff that you can Eat ALL DAY Temptations will show their evil little heads but you can you send them packing. This skill takes time and its work BUT it will work for you with a little time and effort! Do you build a successful career overnight? Does anything good happen instantly? Does being lazy, gaining weight, and complaining while you hit-up another driver through take much time or energy? No!

Kim Says don't short change your Powerhouse!!!!

2011-05-24T11:53:00.000-07:00

Have you ever heard your Pilates Instructor say, "shoulders down and back?" One might not think this small act of pulling the shoulders down and back is a big deal, but it is! Have you ever looked at a Picture of yourself, and thought, how awful you look with the shoulders slumped or displaying overall bad the posture was? When Kim is talking about your shoulders she is encouraging you to correct your body so everything from possibly taking future bad pictures to feeling pain become things of the past!

Look at the exercise in the picture above. This is the perfect example of how (not if Kim is teaching you;) ) one could develop the muscles improperly or (worse) injure themselves. Keeping the shoulder locked into the Latissimus Dorsi will help create overall better posture, true core strength, and great look!

Kim is HUGE on this concept!

The muscles of the back are major players in the the Powerhouse; in fact they make up a majority of the Powerhouse! This connection will make the difference in your all Pilates workouts, activities outside of the studio, and could relieve tension headaches, neck and upper back pain.

Next time you lift anything over your head, push something away or pull something towards yourself (try doing it the Kim way) try checking in with those crazy shoulders and what their position is!? If they are rounded forward, shrugged up to the ears then they're definitely NOT attached!

To attach them imagine the shoulders are sliding down getting ready to lock into the hip sockets or imagine they're pulling into the armpits. The shoulder blades should also squeeze together allowing the chest to remain open. This adjustment will change the way any exercise is executed and will give any man or woman a "Sexy Strong/Back!"

Step One, Step Two, Step Three

2011-05-19T09:22:00.000-07:00

It is not easy keeping four women doing a Reformer workout challenged, executing the exercises together, keeping the program progressive, and their heart rates pumping- for Kate this is not the problem (one of our senior instructors at Core Pilates). She took the bull by the horns!

She's teaching in Steps and it's BRILLIANT... When she had all our girls on the long box setting them up for pull straps, she calls out, "Step One scoop your tummies. Step two pull the shoulders down and back. Step three reach the arms (without letting the elbows bend) straight down to the ground and straight back towards the hips letting the chest open in opposition. Step four squeeze the shoulder blades and keep the back engaged returning to step one..." The 10 am Tuesday/Thursday Group looked amazing!!!

In the Pictures Below we sneaked Pictures of Kate teaching the Up Stretch:

"Step one pike the body with the shoulders over the wrist and tailbones tucking down towards the ground. Step two press out (using your stomach) with the heels. Step three drop the bottom squeezing it and the thighs. Step four scoop the tummy and use opposition when pulling the carriage back to home (meaning press into the shoulder rest with the heels at the same time as using the scoop to pull the carriage home). Step Five pike the back without letting the carriage move or the bottom lift above the ribcage."

It was great seeing this group moving fast and smoothly together. Most of our clients have been with us for years. It always makes us excited to watch them advance with Pilates and together. Pilates is not easy to learn! Joesph Pilates refined the method for over 80 years. We love seeing their dedication to their bodies and the method! It is moments like these....

Cherry me this!!!

2011-05-17T11:19:00.001-07:00

Have a slow Metabolism? Eat a Cherry!

They're good tasting, good for you, and they'll probably make you go...... So much of what we eat plugs us up and surprisingly it's common for (some) people to go days without elevating themselves! For the person who poops everyday this sounds unbelievable but its not. Having a slow Metabolism is awful and symptoms range from bloat, constant constipation, never feeling the body metabolize food or having honest hunger pains, water retention, and other things. These slow metabolizing bodies will feel "all of a sudden hunger" but when they take their first bite of food they're instantly full again! This might feel normal but it is not.. Take it from someone who felt like this for YEARS and has refined her body to being regular again the old fashion natural way!

Danger, Danger!!! This blog could go on at length about how unhealthy "not pooping" is so lets just leave it at that. You don't need to know all the dirty details but all should make pooping a major priority! Maybe you have a slow metabolism and its normal for you to relieve yourself every few days, that's okay! It is when you can't remember or you're going every three days or a week or longer that your going to the bathroom- it can/will become a danger to overall health because the body becomes toxic!!

Ideally certain foods trigger a movement, like Cherries!! Especially for active people Cherries have tons of Antioxidants, Complex Carbohydrates, Beta Carotene, Potassium, Vitamin C, la-tee-da the list goes on.. But what makes them different is Cherries have Melatonin in them which is a sleeping aid but could help with stressed out intestines? I dunno... I am defiantly not a scientist but I do eat a ton of food and I know I associate a good time on the toilet with Cherries.

THE SCOOP MADE EASY!!!

2011-05-16T09:03:00.000-07:00

"Scooping Never Looked so Good!"

Scooping is a difficult concept to grasp for most people "new" to Pilates with under or over developed abdominal muscles. The "flat Tummy" is something we all want and Core Pilates is here to tell you it's achievable for anyone and any circumstance! It will always depend on how hard one will work on connecting the Mind and Body!
Todays Core Pilates Facebook Status Update; "Less is More, Baby." -Joseph Pilates is Right on SO many levels with this great quote!

~Laying on your back take your knees together and plant your feet to the mat (pull the heels close towards the bottom).
~Make a diamond with your hands resting them underneath the bottom. ~Allow the stomach muscles to relax 'in' as if your belly button were kissing the spine. The tummy should feel tight around whole circumference of the abdomen and back. ~Breathe into the ribs (playing them like an accordion) filling the lungs with air expanding them outward and then expelling (all) the air out of the lungs asking the ribs to help by closing them in tight. The tummy should stay "in" the entire time!

The stomach eventually becomes the driver for all movements! Start with this static exercise. When the legs are extended into the air at 90 degrees the stomach should never punch out or contract outward! It should remain "in and up" even while you breathe. This does not come easy for a lot of people, even the most experienced Pilates Enthusiast has trouble "Scooping!" Eventually the goal is to keep these muscles pulled (relaxed) in while exercising at all times abd the result is the stomach develops inward (Flat Pilates Tummy) instead of developing outward.

Feeling opposition in full effect is the goal! If you want to feel the beginning stages of the "stomach being the driver to all movements;" start with lowering the legs 20 degrees from the 90 degree position.

Note: if the stomach punches out you have lowered the legs to far and should keep them resting at 90 degrees. If the legs extending at 90 degrees is too hard on the stomach or body go ahead and bend at the knee until you can feel the empty or nesting feeling of the stomach! If you are able to lower and lift the legs (return the feet over the hips) while keeping the stomach "in" this means the stomach is "scooping."

The more you think about the stomach while exercising will help make the muscles of the legs become passive and stomach become the dominant muscle of movement! As the stomach pulls deep into the back (muscles) you can advance by reaching the feet away from the (or lowering them) body. When ready to return the legs to 90 degrees pull the stomach "in and up" as if the stomach were to lift under the ribcage. The legs should automatically return.

Even your most advanced Pilates student should practice these basic Scooping principles because it is more about the mind body connection then muscle memory. This is a principle that is counter intuitive to what someone "new" to Pilates will want to do with their stomach. If you are "Scooping" you will defiantly know and you might question if you're doing it right because it will feel to easy!

Eating Like this makes me Hungry! Yummy Yummy look at my Tummy!

2011-05-10T18:49:00.000-07:00

It's so simple.... It's so bland.... It will turn you into a Fat Burning Machine!!! We all want to hear "the secret" or be a part of some "magic trick" that will some how transform the metabolism... Here it comes with the bad news, we simply have to eat clean, eat frequently, eat less sugar (processed foods and bad Carbs), more protein, and more good fats all with more balance!

PREPARE:When we're not prepared in life is when we are most likely going to fail! When starting a program there must be a game plan and the head must be in the game! Planning for the week or at least the next day is exactly what we have to do. These are all suggestions that can be prepared the night before to avoid obstacles that create grounds for bad eating!

Wake up and Eat!
~English Muffin with a little butter (not your regular Whole Wheat English Muffins- must buy Sprouted- see picture below and eat this kind) or spread some Freshly Ground Peanut Butter (see earlier blog). This combination of Healthy Fats, Carbohydrates, and Protein is telling the body "its go time!"

*Nutrition per 1/2 muffin which is all we need anyways: 80 calories, 0g of fat, 85mg of sodium, 125mg Potassium, 16g Carbohydrates, 3g Sugar, 4g Proteins*

In a hurry then have a Protein Bar, suggestions to follow. Have some Yogurt and Fruit (Get Chobani Greek Yogurt in the picture above, it has lots of Protein). Running out the Door don't forget a banana!

Snack all Day!
~Boil a dozen eggs and eat two a day. One with yolk and one without out.
~Mixed Nuts from the Bins at WholeFoods are great. Buy in bulk and divide into portions. Lightly line the bottom of a plastic sandwich bag and that is the perfect morning or afternoon snack.
~ Have an apple whenever throughout the day. It might have sugar but it's all-natural and it's a good source of fiber :)
What to Eat for Lunch? Simple but remember that this takes preparation. All suggestion can be made up two/three days in advance:

~ Bake/Grill/Boil some Free Range, Local, Organically Fed Chicken Breast (sorry) no olive oil or sauces. Absolutely dying then add lemon, salt, and pepper. Slice into bite sized bits. The portion size should be about the size of the fist (good rule of thumb).

What Goes with It? Steamed String Beans, Asparagus, Brussels Sprouts, Broccoli to start.

*Asparagus was sauteed with a little water (for moisture) and lemon mixture. The chicken was grilled with Lemon (Plain Jane Right?)...
What about Afternoon Hunger Pain?
The food suggested doesn't have to be consumed in any particular order. Eating like this could make metabolism increasingly (more) hungry and that is okay; so eat some whole and from the ground! What is not okay is putting our fingers in the cookie jar or a bag of chips because it's never just a handful!

This is a program to stick with (and keep improving it)) during or off an exercise plan. Exercising at least 30 minutes- 60 minutes daily is recommended. If two of those weekdays is hitting something challenging like a Spin Class and the other days doing Pilates; come time to put that swimsuit on and the old tummy could be looking-
PS: this food thing, always evolving. Before you know it most the things you eat will come from the produce section and you will begin to find that eating whole foods might give you everything you want/need! Start slow. Start simple. Where ever you are starting now is the best time ever!

LOOK LIKE ANY FAMOUS PERSON WALKING THE STREETS OF L.A!

2011-05-07T11:49:00.000-07:00

"Pilates gave me results within a week" ~ Serena Williams

The tennis star won her 13th grand slam title this weekend at Wimbledon, where she defeated Vera Zvonareva 6-3, 6-2. She's also looking noticeably leaner- dropped from a size 12 to a 10 and it shows in the August issue of Harper's Bazaar that both she and sister Venus shot a fashion spread for. Serena shares with Harper's Bazaar how she toned down her once bulky frame that she hasn't always loved. Today, she says, it's all OK: "Since I don't look like every other girl, it takes a while to be okay with that. To be different. But different is good."

On getting lean: "I wanted to get really fit. I wanted to lose weight. So I've been doing Pilates, trying to lean out my body so I won’t be bulky . . . a couple of hours of hitting, then an hour or two of cardio and strengthening in the gym . . . It's working. Pilates gave me results within a week.”
On her diet: "I don't even know the D word . . . Smaller portions of every meal, a lot of grilled or baked chicken or fish, and steamed veggies. [But] I can never turn down a good piece of cherry pie, but all I know is that in 10 years, I don't want to be as wide as this couch."

WHAT IS THAT ON MY ASS?

2011-05-03T06:48:00.000-07:00

The organism's primary source of energy are Metabolic Nutrients drawn from food and water. The majority of health issues are self-inflicted because of poor consumption and lifestyle choice. Cells regenerate themselves every seven years! This means your mouth is the official road map to past food choices and will give insight to your future makeup. This is why we cannot stress enough when you think in terms of self-image and diet; it's not about what we want to look like next week rather the image of what we want ourselves looking like for the rest of our lives!

If the body was your 'Tree;' would you dump toxins, chemical, cause emotional and physical stress, give zero sunlight, provide minimal water, pee and poop on it? Hope not! Big surprise but we do! Repeatedly we find ourselves ignoring what we let ourselves consume and then live in denial.

Cause and Effect and what happens Next? We know that eating negative energy can create a surge of bad energy on a cellular level. This lack of nutrient supply to the brain will create a negative dialog in our thought process. This results in the nervous system working extra hard. When energy becomes stagnant in the body a domino of emotional and physical events could occur, making our system toxic, becoming a fat storage machine!

Altered Foods are changed from their original structure. When these altered substance.es enter the body all networks are asked to kick into high gear adapting so they can be digested (or stored as fat!). This might not sound like a big deal but it is because it's cell mutation. Cell mutation can take the form of cancer, fatigue, water retention, stress, bloat, or is it the cellulite on your ass!?

To decrease overall body toxicity- first become aware of what goes into the body. If a food is going to raise your overall blood sugar or has ingredients with hydrogenated oils, you should probably take a pass!

General Rule of Thumb at Core Pilates is to shop the outside store-aisles. Stay away from bagged foods. And, remember this is a journey, you are not going to be perfect overnight! If this means trading some bad food habits for better consumption choices-

GREAT PLACE TO START!

Trade Chips for Veggie Booty or Corn Chips for Pita Chips

Bagged Cookies for Natural Fig Cookies

Candy for Dark Chocolate Almonds
Coca Cola for All Natural Soda with Natural Flavors
String Cheese for Hard Boiled Egg (more protein too) or natural String Cheese

Start slow:
~Apples, they're filling too! If that isn't enough add some Raw Almonds!
~Baby Carrots
~Bananas

What does this have to do with weight management?

Try everything!

If you mess up don't punish yourself about it, acknowledge it! This is so important. This is where you can start to become an observer of food and its reaction with/to you. You have had these habits now for some time so if you think this is going to be your week... you're dead wrong!! I have been screwing up my whole life but I never regret getting up and moving or making a good food choice like; Bean-Sprouts on a Salad!

First Impressions!!

2011-04-29T21:10:00.000-07:00

Upon entering the studio, your eye automatically catches the Core Pilates logo, a freshly bitten tart, green apple with the message 'get centered'. The modern furniture and open studio space construct the necessary environment for you to do just that; center yourself. Once stepping into the studio, you immediately gain a sense to reach your most sought after fitness goals.

Greeted with a smile from each and every instructor, you immediately feel comfortable no matter if you have any Pilates experience. Even the owner's dog, Loki, invites you in to take your shoes off and get started.

If you have taken Pilates classes before, you may have been expecting something completely different. At Core Pilates, the studio is full of authentic Pilates equipment to supplement mat classes that one may initially think Pilates mostly consists of. In truth, the instructors at Core Pilates utilize the variety of equipment in the studio to provide their clients with the most effective methods to reach their individual fitness goals. The studio may be utilized by three different instructors at once who all work together to provide you with custom tailored exercises for your body. Whether taking a private class or a group class with your closest friends, you will be satisfied with the individual attention provided.

EXERCISING WITH ALL YOUR TUMMY PARTS!!

2011-04-29T20:30:00.000-07:00

Ideally the whole body should work as a team! A network of systems called to the playing field all to help keep the body physically challenged and looking good. Pilates is not about mindlessly working-out. It is about proper execution of each exercise, the mind body connection, and doing exercises specific to your body type.

Single Leg stretch is the perfect exercise to feel yourself stretching and demonstrating strength at the same time. There is a lot going on in this exercise, which is why it is so great to master.
1.) Bring the right knee to chest reaching the opposing leg up towards the ceiling

(eventually you want the leg working long and away from the body).

2.) The arms in this exercise: inside (right) hand wraps around the knee and pulls it close to the right shoulder while the outside hand (left) pulls the ankle (heel) close to the close to the bottom. Commonly clients will use this part of the exercise as a break- it is not! This exercise is meant to be actively working as a stretch to lengthen muscles while strengthening throughout the exercise.

3.) Don't forget about the left leg extending away from the body reaching out of the hip like it is going to touch the ceiling. This leg should not be thrown like garbage when extending away from the body. It should extended (in a turnout) as if the foot were pushing a wall away from the center of your body (the stomach) using the major muscles of the backside (bottom and hamstrings). If this is done correctly the body will naturally 'scoop' feeling the opposition of both legs working properly from the stomach and backside of legs strengthening the 'PowerHouse.'

4.) The chest should remain open, engaging the back, and keep the elbows lifter away from the ground (like they're lifting up towards the ceiling).Summary: looking down the center of your body you should be able to see the stomach sucking into itself (creating a bowl) the knee being pulled to the shoulder (naturally without force) and the opposing leg reaching out of the hip/body being held up not by the quads or Hip Flexor but the hamstring and the bottom. This exercise is a great example of all the Pilates elements that should be executed during your Pilates lesson.

The bigger lesson is that this does not suddenly stop when the instruction is over. This awareness developed in the body should remain with you for the rest of your day. The next time you are sitting at your desk notice how you are sit, feel your stride as you walk around and/or exercise. Become a non-judgmental observer of the self and start asking- What are you doing in that body of yours?

EVERY FLAT STOMACH KNOWS THIS.......

2011-04-29T14:50:00.000-07:00

Do the Hundreds....

1. Lie on your back, pull your knee's to chest feeling the entire back anchor into the mat (reinforce this by pulling the belly bottom in like your hammering a nail through your stomach or sucking your waist as small as you can).

2. Extend the legs so the feet are directly over your hips or at a slight angle; clinch the bottom and back of thighs trying to keep thighs relaxed.

3. Before Lifting your chin to chest pull it back giving yourself a double chin. Imagine there's a plate underneath the shoulder-blades that (on cue) is going to elevate the upper back off the mat placing the "chin to chest" (all without doing the turtle-neck or bringing strain to the neck). Now the back and upper-abs can hold the neck. Let your gaze fall on the stomach and don't let your don't let your eyes dart away.

4. Reach the arms long beyond your hips and begin pumping the arms up and down (image you are doing this pumping underwater resistance when you pump up and resistance when you pump down). Also think about this pumping coming from the back and not the elbows or from waving your hands.

5. Don't forget to Breathe. Inhale 2, 3, 4, 5 and Exhale 2, 3, 4, and 5. Do this count 10 times.

When you are doing the stomach exercises you want the stomach to be the driver. By really focusing on keeping your eyes on the belly you will be more inclined to keep that thing pulled in and not let it punch out!

The next time you do anything stomach think about the principles applied while doing the hundreds think about the principles applied while doing the hundreds and watch your stomach transform!

BE THE TURTLE IN THE RACE AND NOT THE RABBIT... WE'RE TALKING ABOUT FAT!!!

2011-04-28T09:15:00.000-07:00

We absolutely need Fat and can not live without the Polly/Mono saturated fats as they are an important part of a healthy diet providing:

~essential fatty acids
~keep skin looking plump and beautiful
~helps deliver (fat soluble) vitamins
~great source of energizing fuel

Peanut Butter is a great natural Fat you just have to be aware of what is in the Peanut Butter! Opt for Grinding your own and ditch the ready-made, eating with Celery or Baby Carrots.

If you Love Peanut Butter and Toast, go for it! As long as you're spreading the Butter Goodness onto Sprouted Whole Grain Bread. Try "Good Life Cinnamon Raisin English Muffin." Sprouted Breads are held in the frozen section at WholeFoods. Switch to Sprouted Bread. No one in your family will tell the difference and it could help with metabolism.

IT IS EASY TO CONFUSE

BAD FAT VS. GOOD FAT

let's compare "Butter" to its alter ego "I can't believe it's not crap," and they'll both have these same ingredients and amount of:

~Calories
~Fat
~Carbs
~Sugar
~Protein
~Vitamin A

"I can't believe it's not Crap" has 95 mg of Sodium and is 79% vegetable oil, meaning: it is a heavily refined "soybean" that is processed under extremely high heat. This changes the chemical structure which asks your cells to work extra hard eventually causing them to adapt to digest the substance (and is the source to any degenerative disease).

BUTTER IS ABSOLUTELY OKAY
But if you can't wrap your head around this concept opt for;

~Coconut Oil
~Olive Oil

These heart healthy fats will have the organism working efficiently so the body can absorb the metabolically nutrient dense food keeping you healthy and looking skinny!

IF THIS WEATHER HAS YOU FEELING TIRED TRY GRAPES.......

2011-04-13T07:30:00.000-07:00

You have probably heard that Wine has health benefits being rich with Antioxidants. Did you know that Grapes also help with Fatigue being rich in Iron!

HOLD IT!!!

before you start cracking-open that bottle of Wine make note that the alcohol will drag you back down :( Bummer I know!

NEXT BEST OPTION: JUICE YOUR GRAPES

Grapes will help with taste just like adding apples to Green Drinks, they will also add nutrient denseness with other well known vitamins and minerals like; vitamins B1, B2, C, Fluoride, Calcium, Potassium, and today's special ingredient Iron!

Pumping up your Iron and Vitamin D is the goal with the weather being such a drag. Save dollars on supplements eating or juicing your grapes and their seeds is a wonderful natural way to help you have more energy throughout the day; amazing looking skin, and neutralize a possibly over-active thyroid.

Here's to Grapes!

Mix them all together for a fabulously colored and refreshingly energizing drink. Give your Grape Juice added value by adding spinach for more iron and celery for the skin~

Or go to the store and get Bragg's Grapes Juice. Be careful on what type you buy because some could be processed!

BRILLANT BACK-SIDE... BLINDING FLAT ABS!!! WHAT IS YOUR SECRET?

2011-04-07T16:16:00.000-07:00

A loved Client Said it Best!!!

"Get Moving!! People weren't meant to sit behind a desk and do nothing. You can look at someone and think they're a runner; or that person lifts weights; or she does Pilates. Certain exercise will design a certain look- but it's simple, calories in vs calories out... People just need to move and they should do it here (Core Pilates).."

Make Love not War when getting (Pre-Spring) Body 'ready' for Longer Days and Rays of Light... Quick Pilates Tips:

~Muffin-Top over the Jeans: Stomach Series adding twisting on the short box!
~Under-Arm Flab: Rowing on the Reformer and Tower-Unit Arm Series

~Thoughts of Sides of the Thighs and Vacuums: Bag that... Short Spine.. Wrap and Zip the thighs. Footwork!

~Impossible Sexy Back: Not So Impossible working with shoulders down and back engaged!

These are a few of our Favorite things!

RAQUEL ONCE CLIENT NOW INSTRUCTOR AT CORE PILATES!

2011-03-23T07:51:00.000-07:00

Are latest addition to the family is a long time client, turned apprentice, turned instructor. We love the effects that Pilates has had on our girl and what it has done for her body.

Don't underestimate being a Green Instructor. The energy transferred from her clients during workouts is felt through her never endless attention to all the details of posture, form, and execution.

She can come off strict because of her accent BUT we think that is what makes her so effective with her teaching. Very little chatting between exercises she can come off all business but with a sincere.

She keeps getting better and we are glad to have converted her!

NATASHA OUR MOMMY OF TWO KICKS SOME PILATES BUTT!!!

2011-03-22T10:40:00.000-07:00

Natasha proud Mom of Two really cute little boys, once owner of her reputable studio in Madison park; now senior instructor at Core Pilates. Natasha not only years of teaching under her belt but comes from a Long line of family members working in the Pilates world.

She works the night shift at Core Pilates leading some of our hardest Tower Classes, she really knows how to attack those abs! She also adds old favorites like; planks, push-ups, and other ninja moves that no one likes doing but (of course) we love the results;).

Natasha is been deemed the 'Mother' of Core Pilates because she seems to bring reason to all the unreasonable things 'we' can say. She has your back! ;)

Also helps Moms who are looking to reconnect after having children- might we add she is looking fabulous for just having her second child!

This summer we are trying to coax her in leading a summer Boot Camp/Pilates combination class (at night). Something Core Pilates has offered in the past but think Natasha would perfect for these classes!

NO CHEESE ON THAT SALAD BUT STILL SO YUMMY!!!!

2011-03-15T10:30:00.000-07:00

Eating Fresh = Eating Less

Eating Greens = More Water & Nutrient fueling Foods

Eating Fruits = Looking & Feeling Younger

Yummy Fresh Salad:

Organic mixture of Leafy Greens or use all Kale or Spinach for a super dense nutrient rich salad;
Halved Cherry Tomatoes;
Whole or half of an Avocado;
Canned Beets;

Dried Cranberries (from the bulk section at wholefoods);
Sliced Cucumber;
Bean Sprouts;

Mix together... Skip the cheese... If you need something else?

Try adding Walnuts...

Protein? Yes Please! Fresh made Salmon Burgers are the best, quick, and economical but if you're looking for something even (more) low maintenance... Try these minimally processed Salmon Patties! Pan Fry on each side for three minutes and cut to small bites-

Add this Amazing Balsamic Vinaigrette!

...........................CHANGE YOUR JUICE ROUTINE!!!!! HELP NIGHT VISION!!! SHED EXCESS FAT!!!!

2011-03-15T08:27:00.000-07:00

Adding 8 oz of Carrot Juice to your diet will provide the body with 50,000 units of Vitamin A helping to cleanse the liver: excreting fats and bile from the body!

Adding some orange to your green routine this spring will provide your body with a Gold Mine of Healthy Goodness!

High in B Complex
Rich Source of Vitamin A
Good source of Minerals; Copper, Calcium, Magnesium, Potassium, Phosphorus, Chlorine, Sulfur, Iron, and much more!

So if you can't handle the taste

Add two Granny Smith Apples and/or Celery (which clears and makes for beautiful skin);
Add Parsley as you won't taste it and it is a great; helps with Anemia, Blood Purifier, takes care of Rank Breath, Aids the Digestive system, Diuretic, again it doesn't stop because you will feel great and radiate a healthy happy body!!!

Feel good from the inside-out; when you start losing the need for the bad and ugly of your bad food choices.

DO YOU PLAY GOLF? Had a Golf lesson and my new Instructor was SHOCKED!!!

2011-03-10T11:55:00.001-08:00

After I explained my experience was limited to 9 holes, the golfing range, and beer I was taken by surprise with Chris (golf instructor) smiling at me approvingly- it wasn't because of my relaxed attitude with Golf!

Knowing my experience with Pilates he began adjusting me with verbal ques similar to how I teach intermediate and advanced clients; much different then how he taught my partner! I soon realized that in some ways I was doing Pilates!

Things addressed in Golf are addressed in Pilates and visa versa. The mind body connection (thing) is bigger and harder to execute then we think. It definitely helped having the body behaviors reinforced from the "things" leaned in Pilates. We think any enthusiast would agree.

How Pilates helped me?

My alignment immediately improved because Pilates works mostly on such things as posture, flexibility, weight distribution, control, and awareness. Now, being able to execute his instruction was satisfying for sure! By the end of my instruction I was feeling (like) my swing was almost effortless.... which I hear is the goal... ;)

Golf showed me how important the principles are and how important it is to simply be aware 'in' and 'of' the body! Pilates really does work outside of the studio. This is something I know but it was nice to feel it in action, again! I am truly going to change the direction of my performance resulting in a super excited Dad the next time I go play 18 down in the dessert.... :)

I am taking my lesson from Chriss @ Gregs Golf Performance in Bellevue! Core Pilates gives its stamp of approval! 425.746.1655 tell them we sent you!

CHELSEA KNOWS HOW TO MAKE YOU FEEL GOOD!!!!

2011-03-08T09:43:00.000-08:00

What makes you feel good and stretched all over? Scheduling an appointment for Facial Stretch Body Work with Chelsea and (yes) it would be better than a massage.

A technique Athletes use for increasing range of motion inside joints and throughout muscles helping diminish injuries throughout the body for general comfort!

She will smile sweetly and then have you pinned (strapped to massage bed) down and immediately sending you off into a parasympathetic mental state (la la land).

She pulls on extremities creating space in cramped joints;
Moves the legs and arms in a wonderfully feeling circular motion that (literally) tells the body to produce synovial fluid;
Plays the myofacial tissue like an accordion clearing the communication pathways for the nervous system, aiding in Recovery and will 'up' your game in anything!

If you are a golfer, make an appointment!

If you are a runner, make an appointment?

If you sit on your bum all day, first make an appointment for Pilates then for stretch!

Anyone will benefit and it is a safe!
This little energy ball has more to offer then just stretching! She is an Exercise extraordinaire: Pilates enthusiast; Mechanic; Girlie Girl; Bad-Ass!

You want it? She has it! Schedule and find out for yourself what her magic is :)

......OUR NEW WILD GAL TRACEY!!!!

2011-03-04T15:23:00.000-08:00

Tracey has this amazing ability to capture the attention of some of our most stubborn clients. There will be exercises that Instructors at Core Pilates will spend months trying to coax clients into performing- and there they will go in one session with Tracey, jaws are dropping! Surprises us every time!

Maybe it is her never ending encouraging attitude. She has a personality that you will not miss and can't help but to want to be around. A relationship occurs with clients when working-out with Tracey even if she kicking your butt into high gear, and getting you into fabulous shape. You also get to know her and she takes time to get to know you!

Her workouts can be really hard but the second there is something to modify or adjust she is hot on it! And it doesn't stop there as this girl's 'real deal attitude' in life translates not only in her heartfelt workouts but also honest words... Lets not forget that high-fives are in serious order! :) We like Tracey and we are happy she likes the North West.

KIM IS SO SWEET:/ Maybe!!!!!!!

2011-02-24T08:10:00.000-08:00

She LISTENS!! A HUGE strength for any teacher. The most common complaint by clients upon arriving at Core Pilates of Bellevue Washington is the fitness industry (in general) doesn't listen! People seek experts because they're specific needs and goals they're trying to achieve. It is unfortunate that they have been left feeling as though their voices are inadequate and requests overlooked. Well that's NOT going to happen with Kim.
No one understands the body better then the person living in it and Kim gets it better then anyone we know! We admire her dedication to clients and her ability to work within any one's needs truly creating the major changes they are seeking!

It doesn't stop there with her relaxing voice. She teaches with such delicateness and caring; it can be shocking how sore you are the next morning but a good sore :)- the kind of sore that feels awakening!

Someone starting Pilates might not understand what an asset her attention to all these details is until they see the transformation of their body. She will make certain that the proper muscles are executing correctly when the client is performing the exercise/s and if you listen to her engaging the way she wants, you will be a great Pilates student!

OUR VERY OWN KATE!

2011-02-22T07:34:00.000-08:00

Kate has been instructing at Core Pilates for two years and brings more than just Pilates experience to the table! When she isn't telling clients to "Scoop" or "Pump for the Hundreds" you will probably find her performing on stage or throwing a Frisbee!

An excellent instructor to say the least with how she drawls clients 'in' making them shake and move their bodies doing exercises they never thought possible! Her style of teaching will get you sweating... Her tempo is up-beat, fast, and commanding constantly making gains in strength and flexibility to all physical types of bodies. Clients have said upon leaving that they feel like they are moving through the sequence of exercises like a dance when they take from Kate!

We think Kate has the perfect complement of Dance and Athletics in her background to really give her clients something different while also being able to adapt to different types of bodies. There are no excuses with Kate, she believes that anything is possible. Extremely positive!

Kate's clients never miss an instruction, have absolutely amazing things to say about her ability to teach, and we think that says something!

ATTENTION MOMS WE GOT YOUR GIRL!

2011-02-14T07:47:00.000-08:00

Meet Rachael, a senior instructor at Core Pilates! She loves to teach, loves to help, loves to create changes in the body, and loves a challenge!

Rachael is known for her methodical workouts where she is constantly looking at the body and how it moves taking every variable into consideration. She makes curtain every workout is maximized! If you like that kind of attention to detail, she might be your girl! Ask her a question and get an answer; it's amazing what she comes up with!

She is also our Mommy instructor. The muscles ripped during pregnancy and that loss of Mind Body Connection (in the abdominal region) is hard to get back, but work with Rachael and it doesn't have to be this way! She gives Mom's the tools to bring the stomach muscles back to their original position and sometimes she surprises our moms because they end up feeling and looking better than before those baby days!! Amazing right.. How can you look better after children? You can with Pilates and Rachael by your side!!!

2011-02-09T09:17:00.000-08:00

Simply how much and of what you eat that will determine what you look and feel like:

Anything processed- wouldn't make it a daily habit;

Lots of Breads- eat whole grains, literally;

Natural Sugar- but not too much;

Wine and Beer- you know it's going to happen, so do it! Just become extra careful with the rest of the stuff you put in your mouth. It really is a compromise;

Exercise- yes please;

Eat Fresh- you bet;

Eat Lean- like a mean machine;

Go Green- or go home

You cannot get away from "Sugar" or the things "Yeast" feeds on! There is the good, bad, and the ugly growing and living in your body! Do not think for one second you can "get rid" of bad yeast! They're absolutely essential to your health but like everything, it is better to have it under control and treated with awareness!

Ingredients are simple:
Add Frozen Berries into Cuisinart Add
Coconut Milk or Regular Milk
No Ice
Mix it Up!

Bonus your Drink

Kale:
adding a leafy green will add value to your drink

Protein:
hemp protein is great and it will help aid with essential building blocks for muscles

Sugar is not Bad!! Google "Do I have Candida?"

You do! The list of side effects is endless so if you find yourself answering "yes" to one or every question, never fear! It's common and the answer is to simply begin exercising your choices when it comes to food consumption, instead of doing something drastic. All the "Dieting/Cleansing Fads" suggested do not teach you how to have a positive relationship
with food. Think of it in terms of "Trading!"

Natural Fruits ideally someday will become your Junk Food

2011-01-28T07:21:00.000-08:00

WELCOME TO CORE PILATES!

All about quality exercise in an environment that truly cares. Since we opened in June 2008 Core Pilates of Bellevue/Seattle Washington can say with confidence that most people stay after walking through our doors! We thank our loyal clients and will continue in this loyalty and building new relationships.

Not trying to toot the horn but it says something about the team of instructors working at Core Pilates!

So what makes us different from other studio?

The only one of our kind on this side of the pond! Bellevue Washington's number 1 authentic studio teaching on Top of the Line Gratz Equipment from Highly trained Instructors.

We get results. The world of exercise is objective and the certifications trainers are allowed to carry and practice with can be pretty scary. Core Pilates make's certain every exercise executed is correct and specific to the individual's body and that is because we are authentically trained!

At Core Pilates we work as team (first) so our clients can receive a first class Pilates instruction!

We are not intimidating. Lots of Studios can come off as snub or arrogant. We just aren't like that! As instructors we take Fitness/Pilates/Exercise a little more seriously then the average person, that's why we turned it into work! When people incorporate Pilates exercise into their routine they don't want to feel bad for not understanding how to work the mysterious machines; or feel stupid for not understanding the "Pilates Principles."

We have options! As a traditional studio we start all clients in Private instruction then advance to group instruction. Core Pilates always try's to be economical and offer a verity of classes options, such as; Joe's Mat Pilates, our Noon lunch Mat, and the 9 am Saturday "Wake Up" Mat class!

Not everyone has the funds to support the lavish life of Pilates Privates three times a week- but we sure as heck make you feel like it; even in our group instructions which never exceed four participants!

Sometimes it feels like a Party! Some days the studio is quiet and a peaceful place to come and workout. Other days it can feel like we have an open bar in here. We enjoy each other! Our clients make friends with each other. Some call Core Pilates their "Happy Place!"

Being a Small Business

Being a Small Business to us means being a place of Community, Reliability, Friendliness, Caring, Results, Internal/External Love, Affordability, etc! When we opened in 2008 we asked ourselves what being a small business meant for Core Pilates, it's important for our staff and our clients!

GET ARMS LIKE TRACEY!!!! TRACEY SHOWS ALL AGES THAT ROCKING ARMS IS A MATTER OF HOW YOU EXERCISE THE ARMS!

2011-01-26T10:29:00.000-08:00

Never Underestimate the Power of the Magic Circle!

Take it from Tracey's Sexy ARMS... Here are some simple questions:

1) What kind of arms do you want? Absolutely every exercise taught at Core Pilates is with precision so clients execution maximizes their results!
2) Assume your body is a piece of Clay! Your in control and can mold the body to whatever form you wish! So if you're sloppy with Pilates most likely that will transfer into your day to day life. And aren't we talking about lifestyle exercise?

3) Apply opposition to the extreme in your Pilates instruction and watch the transformation begin. It's your ball of clay, do with it what you will!

1) Heels together Toes Apart;
2) Zip Inner Thighs Together. This should send an up-lifting (buoyant) feeling through the body;
3) Tuck the Tailbone- point it to the ground, or imagine you're pointing it to the wall in front of you (make your back feel long). This might mean taking a slight bend in the knee and pitching your torso forward from the hip joint;

~HOLD~

4) Hold the magic circle with all 10 fingers facing forward;

5) Lift the arms in front of you so it looks like you're holding a beach ball long arms reaching in opposition from the chest);

~CHECK~

6) Shoulders are they pulled back? And shoulder blades should be squeezing opening the chest to the world;
7) Shoulders are also pulled down (thinking "pull shoulders down into hip sockets without shrinking midsection)

~THE TRICKY PART~

8) Rotating the elbows in the shoulder joint so the shoulders stay down and the elbows stay up towards the ceiling; Making sure the shoulders hold their pulled down and back position; and If your form falls apart- start from the top!

So how do you FEEL?
Do you feel the whole body working?
Are the Biceps engaged and the Triceps?

Now you are correctly doing "arm exercises" and working efficiently. Now it is time to start the arm series exercises!!

FEELING TOXIC?

2011-01-19T18:15:00.000-08:00

SOMETIMES YOU FEEL LIKE.....

Feeling Toxic?

When I feel super unhealthy I will find myself mixing up a storm in my “Mini Cuisinart-” purchased at Create and Barrel too!

~ Two bunches of Parsley, remove stems;

~ One bundle green onions, remove ends;

~ One handful at a time place into the “mini,” and mince to small bits (parsley must be totally dry or it will be too watery and soggy like; use paper towels)

~ Add to a bowl after mincing and feel free to squeeze some fresh lemon or leave plain (especially if you're making a lot)

How to eat….

· Sprouted Bread from whole foods (frozen section); toast;

· Spread a nice thick layer of Baba Ganoush or Hummus (whole foods);

· Pile parsley mixture onto spread and the bread

Bonus ways to eat….

· Halve Cherry Tomatoes and decorate on top of the parsley;

· Add Protein, one can of Whole foods Tuna (30 grams protein), place tuna on top of the bread, Baba, Parsley, and Tomatoes. Delicious!

Don’t have time to make the parsley spread…

· Replace Baba Ganoush with Avocado;

· Still add cherry tomatoes and use one can of Tuna for protein;

· Or pan-warm a salmon patty (18 grams of protein and barley processed) from whole foods- excellent half sandwich!

Sure eat with Crackers but if the ingredient list is more than 10 items or has you wondering if it written in another language- pass! Try for a Gluten Free verity with less then 10 ingredient items.

THAT'S RIGHT KIDS!!!

2011-01-13T09:03:00.000-08:00

Working out is only one part of the overall image; 99% of the shit put in your mouth makes up 99% of who you are and what you look like! Activities exceeding 30 minutes a day will help to increase cardiovascular/pulmonary health, aid in the regeneration of cells and help their exchange of nutrients to toxins in and body. Exercise also gets oxygen to working muscles and moves the blood efficiently through the body, brain, and can't forget it could be your gateway to eating better!

Want to take nutrient absorption to the next level, get a Juicer! When your working out and feeding the body with the right amount of veggies you will look exactly how you feel, which is GREAT!

Go Green Or Go Home

Kale Leaves
Parsley (one handful)
Celery (3-5 sticks)
Spinach (one handful)
Green Apple

Bonus: Add Hemp Protein (1 scoop is 15 grams worth)

Or Keep It Simple and go to Healeo in Seattle (15th and Madison).. One of Core Pilates favorite places to eat/drink!!

Let our Guys tell you themselves

2010-08-23T16:31:00.000-07:00

We have watched all our clients transform themselves physically and mentally through Pilates. Men are especially amazed with how quickly they see results with increased flexibility, Core Strength, and diminishing aches and pains felt throughout the body. This lets them move freely, without pain, and take their game to a whole new level.

Neil Fiske, CEO of Eddie Bauer getting crazy Hellisking a few months after starting Pilates at Core! It totally stoked us out when got an e-mail that said, "Here are some cool pics. Thanks CORE PILATES!!!"

Getting to be a part of clients physical achievements is a very good feeling indeed!

I started coming to Core Pilates in the winter of 2009 in preparation for a climb of Mt. Rainier. I had been having back issues and felt that the core strengthening exercises that Pilates demands would help me. I was lucky to connect with the owner, Nancy Wallace, who not only helped me overcome my back issues, but introduced me to a whole new form of exercise and conditioning. Having been involved in competitive athletics my entire life, my workouts have always been a way to not only stay in condition but also to push myself and compete with myself. Pilates, especially the way it is practiced at Core Pilates, is the perfect discipline for any athlete who wants to take their strength, conditioning, and flexibility and core strength.

-Jim Mora

The classes that I participated in at Core Pilates has increased my flexibility and taken my performance to another level
- Justin Forsett

When I turned 58 I signed up for Pilates. I wanted to maintain my flexibility and increase my core strength. I am an active biker, golfer, rower and sailor. Pilates has turned out to be a great cross training for all the sports I participate in.
I have worked with Nancy Wallace three times a week for two years. I turned 60 in May. Pilates is transformative and completely addictive. I am stronger and more flexible than ever. My wife says my posture is dramatically improved. My doctor says I'm a half inch taller! I would recommend Pilates to any athlete. I would recommend Nancy Wallace and Core Pilates to anyone who expects results.
-Don Murray

The world of fitness is objective and forever changing. Athletes alike are giving more and more recognition to the enhancing properties after incorporating the Pilates principles as part of their daily routine. The change in how we view exercise is on the horizon as Olympians and Tennis stars like Serena Williams talk about how Pilates is helping their success.

As an enthusiast, I can speak from my own experience with Pilates, I have been athletic my whole life and if anyone loves to feel the burn, it would be this girl. Every year I am becoming stronger, more flexible, and the body is looking better and to my amazement I am in fact exercising less!

Get on Joe Pilates level- you don't need to be an athlete to do Pilates. Pilates is really for everyone and every body.