Studio Blue Pilates - Offering pilates in Portland Oregon

Challenge Your Core!

2011-01-24T18:03:00.000-08:00

Have you been getting a great workout from Pilates, but are ready to try the next step? Well we’ve got your solution-the BOSU!

The BOSU not only…

* Helps to strengthen your lower body; leg muscles, lower back and glutes.

* Helps you to achieve amazing balance.

* Helps build endurance and is great for cardio.

But it can also be…

* Great for toning, strengthening and muscle building.

Come give those muscles something to be excited about!

Tuesdays at 9:00a.m - Intermediate with Tami

Fridays at 7:00a.m - All Levels with Tami

Sundays at 12:30p.m - All Levels with Nikki

Pilates & Yoga Mexico Retreat!

2010-12-27T17:12:00.000-08:00

As the holidays come to an end you may be thinking to yourself, I need a vacation.

Our annual retreat to Mexico may be just what you're looking for!

Come and enjoy a week in Puerto Vallarta, where the weather is warm, the skies are bright blue, and the water is crystal clear.

During your stay you will also enjoy:

-A perfect balance of Yoga and Pilates twice a day for ninety minutes.

-Complimentary cocktail reception upon arrival.

-Complimentary hot breakfast served daily

-Complimentary admittance to the hotel gym and spa.

-Complimentary wifi usage

The Following Prices EXCLUDE airfare:

Single room occupancy 7 days/6 nights $1,654.00 (per person)

Single room occupancy 5 days/4 nights $1,192.00 (per person)

Double room occupancy 7 days/6 nights $982.00

Double room occupancy 5 days/4 nights $744.00

If this sounds like the prefect getaway for you, please contact Joanne or Dan at info@studiobluepdx.com, or just give us a all at 503.224.5073!

*Check our more photos as well as a visual tour of where we are staying at http://www.premiereonline.com.mx/photo-gallery

Come Say Hello!

2010-11-30T17:06:00.000-08:00

We know just what you’re thinking, finding the right Pilates studio can be harder than finding love. Well folks, no need to stress! We know it’s important to be in a comfortable environment when you’re connecting with your body, and with our modern yet relaxed space, we promise all your worries will melt away once you walk in our door!

Still not convinced? Well guess what, we offer a week of complimentary mat classes that will be sure to win you over! Check out our website for a class that fits your schedule, we offer beginning, intermediate and all level classes so that you can find your perfect fit.

Getting started is easy, just give us a call and we will set you up for your first free week of class-it’s really that simple!

So what are you waiting for? Come join the Studio Blue family today!

A Method For All Ages

2010-11-22T17:23:00.000-08:00

“Pilates is the only exercise program that has changed my body and made me feel great.”

– Jamie Lee Curtis, age 58

While Pilates is a great method for keeping those young hot bodies in shape, it is also a wonderful form of exercise for older adults. As the body ages, muscle joints can become stiff and sometimes even painful, Pilates offers a broad range in motion that adds fluidity to those aching joints. Pilates also provides a gentle work out that strengthens the core while engaging the entire body, this allows for comfort regardless of one’s fitness level.

At Studio Blue we also offer classes that help people who have been through surgery or suffer from chronic pain. Our Pilates Rehab class, on Mondays and Fridays at 1:00 p.m, is a perfect place for those seeking a workout regiment that moves at a slower pace.

Don’t let your age or physical ailments hold you down, take the first step and stop in, your body will thank you for it!

Give the gift of wellness! Gift cards now available!

2010-11-08T17:22:00.001-08:00

Everyone desires to be more physically and mentally healthy, but often times they need a friend to give them a push in the right direction. Well guess what? This holiday season you can be that friend! At Studio Blue we are offering gift cards as the perfect present. You will not only be helping you friends and family members get one step closer to strengthening their core, you will be gaining a buddy to take classes with!

So put those fruitcakes down and give someone a gift they will really benefit from-give the gift of Pilates!

Do you have back pain?

2010-11-01T17:51:00.000-07:00

The holiday time is finally upon us! But have you noticed how the cold weather can make pain in your hips and lower back worsen?

Did you know that Pilates is one of the most recommended forms of exercise for lower back and hip pain? One of the most prevalent ways it does this is by improving posture and strengthening muscle in the abdominals. Pilates understands that these core muscles do much more than we give them credit for. For example, the lower abdominal muscles play a heavy role in hip pain. Your lower abdominal muscle, serves as more than just a way to hold in your bathroom needs, it’s also the one that supports your hips. The stronger the muscle in this area, the less pain is inflicted upon your hips. The same can be said for lower back pain. Engaging in Pilates helps strengthen those muscles that are constantly working to support your lower back. Aside from working out your core, Pilates improves posture as well. The attention that is paid to postural adjustment takes the stress off the spine and helping lower back pain disappear. It is imperative for the spine to be corrected and properly supported if any back pain is to be alleviated. It is hard to believe that focusing on just a few areas can produce such positive outcomes, but Pilates proves that this is the case.

In short, Pilates helps to understand and become aware of the core muscles that help maintain the strength and pain free body we all strive to have.

Make Your Feet, Happy Feet!

2010-10-25T17:07:00.000-07:00

Ever stop to think about how important our feet really are? They are constantly supporting us and transporting us to where we need to go, but it seems like we never take a moment and say “Hey, thank you for everything feet, I really appreciate it”. Well folks, now you can! Here at Studio Blue we offer an exclusive class that is made just for expressing gratitude to our feet! Studies have shown that most pain found in the lower back, hips and knees can be alleviated by concentrating on foot pain, and our class is based around this idea.

So if your feeling like it may be time to give your feet a treat, join Dan on Tuesdays for our Happy Feet class at 12pm!

Benefits of Fitness Balls

2010-10-18T17:17:00.000-07:00

Did You Know...

Fitness balls help achieve better posture as well as alleviate lower back pain? They are designed to engage your core muscles, which leave you feeling more balanced, toned and not to mention flexible. Fitness balls are great for beginners as well as those who are more advanced, and we offer classes weekly for all levels!

Come try our next fitness ball class:

Mondays at 4:30 with Wendi or Fridays at 12:00 with Ishbel

(These classes ARE included in our mat class packages and are available to drop-ins as well!)

Why Men are Loving Pilates.

2010-10-09T11:48:00.000-07:00

David Beckham Does Pilates

That’s right ladies and gentlemen, one of the world’s most physically fit men (not to mention one of the hottest) has taken up pilates as a means to keep his body in shape as he gets older, and it’s working. Beckham has said that he is in the best shape of his life due to his hour-long daily pilates routine.

His lovely wife Victoria Beckham has also taken up pilates with her husband, the two have enrolled in classes together at a local Los Angeles gym. There’s no doubt about it folks- whether it’s a way to bond with family or friends, pilates is a fabulous way to keep your body in shape!

Friday night Reformer Workshop

2010-03-11T07:14:00.000-08:00

We have 2 spaces open in our Friday 5:30pm Reformer Workshop. The series last 4 weeks and is taught by Angelina, one of Studio Blue's senior instructors. These spaces will fill quickly so call or email us today!

Cheers,
Studio Blue

The Importance of Weight Training For Women

2010-03-10T14:53:00.001-08:00

What's the best and quickest way for a woman to gain control again over her body and start turning it into the firm, lean and toned physique that you desire?

Think it's cardio? Then think again.

Sure, adding cardio to your fitness regimen will help you burn a few more calories, but JUST doing cardio will never give you the kind of lean muscle definition that looks so good in summer tank tops, short shorts and bathing suits. The "cardio-only" mindset may serve to only burn calories (and possibly even lean muscle mass), but cardio-only RARELY tones and tightens. You need to have a balance of sensible nutrition, regular cardio and effective weight training that challenges your body in order to affect your basal metabolic rate (the rate at which your body burns calories).

Simply put, lean muscle burns more calories at rest than fat does. So by changing your body composition through losing body fat and gaining lean muscle, you'll burn more calories even when you sleep!

Many women are afraid of weight training because you may think that you'll just "bulk up". However weight training for women done right, will result in better muscle tone, strength and endurance -- not necessarily in size. The high levels of estrogen in a woman's body make it difficult to produce the kind of bulky bulging muscles you see on male athletes.

Combining pilates with light weights is an ideal combination for women. In our Sculpt classes, you will typically engage and work a specific muscle group, and then stretch it out to lengthen it. This combination of "strengthening and lengthening" is ideal to firm and tone, without running the risk of developing those Incredible Hulk type muscles. You need to stretch that muscle in order to give it the flexibility it needs to contract when you are working it again. If you'd like to read a brief article about the benefits of adding stretching and "lengthening" to your exercise routine, click here.

As women age, the need for focused resistance, weight-based exercise increases. Changes in the muscle tissues as we age are accelerated by disuse. When a woman incorporates weight training in to her routine, she will see improvements in circulation, coordination, balance, and bone and ligament strength -- all of which are especially important for improving bone density and avoiding osteoporosis. The Reformer is an excellent choice for women who are looking for more of this type of resistance-based exercise.

Remember, however that is is possible to overtrain. Your body needs at least one rest day per week to give your muscles and cardiovascular system a chance to recover, repair and rebuild. Overtraining can not only cause injury and/or exhaustion, but can also cause of fluctuations in appetite, abnormal sleep patterns and can compromise your immune system.

You'll find another brief article which discusses several of the "myths" out there regarding women and weight training here.

So if you're a woman who is looking for that toned, long sleek muscular look, come check out a few of our Sculpt classes and/or some Reformer classes! Here's when they are offered:

Pilates Sculpt with Dan Mondays at 630pm and Wednesdays at 9am

Pilates Sculpt with Ishbel Thursdays at 12noon

Pilates Sculpt with Tami Thursdays at 1pm

Pilates Sculpt with Wendi Thursdays at 630pm

Yoga/Pilates Sculpt with Rebecca Mondays and Wednesdays at 530pm

All-Level Reformer with Ishbel Mondays at 12noon

All Level Reformer with Angelina Wednesdays at 530pm

Advanced Reformer with Ishbel Fridays at 1pm

All Level Reformer with Tami Saturdays at 8am and 10am

New 4-Week Reformer Workshop with Angelina starts this Friday, March 12th at 530pm. Only one space left!

Call us at 503-224-5073 or email usto reserve!

March News From Studio Blue

2010-03-10T14:50:00.000-08:00

Yippee for Spring! Time to shed those winter duds and get to work on your swimsuit six-pack! We have lots of options for you this month if you're ready to get to work on your summer beach body!

Booty Camps: We're running 3 boot camps per week now, and plan to add more. Let us know if you'd like to join the next 6-week session of butt-kicking cardio combined with equipment and weight work. A 6-week session is just $75, and we guarantee you'll see amazing results! The next Sunday sessions start April 4th and the Thursday evening session starts April 8th.

Last Chance for Half Price Privates with Rebecca: She'll be getting fully certified soon, and once she does, her special half price Apprentice rate for privates will be gone forever. Jump start your spring fitness plan by doing a few private sessions with Rebecca on our pilates equipment, and start feeling those abs!

Special Workshop - Power Breathing with Rebecca: This new workshop will be held on Saturday, March 13 from 12 noon - 2pm. Learn how to intensify your workout and improve your results just by making a few simple changes to the way you breathe during your practice. Call us to reserve space or sign up now on our web site.

Early Morning and Sunday Classes: Would adding weekday 7am and/or Sunday classes fit your schedule? If so, then let us know! We want to make sure that we are meeting your needs, so if this is something you really want and can commit to, then tell us!

More Forrest Yoga with Angelina: Our Forrest Yoga workshop scheduled for March 20 is full, however we plan to add second workshop on Saturday, April 17 from 230-5pm, so let us know if you'd like to attend.

And if you've been thinking of joining us in Mexico for our Pilates & Yoga Retreat April 28 - May 2, then let's reserve a space for you now! Flights to PVR from PDX are still around $400 and you do NOT need to have a current membership or package with us to attend. We welcome you to bring your family or friends!

Let us know what else we can do this spring to meet your needs. We are here for you!

Dan, Jo and the rest of the Studio Blue Family

P.S. Join us in celebrating the 1980's on Monday and Tuesday, March 29-30...more info below!

Fun Pilates Tips...

2009-08-22T21:26:00.000-07:00

Hi all,

Check out this link I found. It has some fun facts about Pilates breathing and more... Click here...

Springboard: Give yourself a lift!

2009-07-14T16:39:00.000-07:00

Pilates equipment was originally designed from everyday items. With advances in our understanding of physiology and innovation in equipment, new tools are constantly entering the well-stocked Pilates studio. At Studio Blue, we offer the best Pilates equipment available including Reformers, the Cadillac, Pilates Chairs, Springboards and a variety of “props.”

Other articles have discussed the use and benefits of the Reformer and Pilates Chair. This article will take a look at the Springboard. Springboard workshops are offered at Studio Blue in 4 week sessions. These workshops are designed to work the entire body, and are for all clients, no matter the level. Email Joanne at, joanne@studiobluepdx.com or call us at 503.224.5073 to schedule a workshop!

Like the original Pilates Chair, the Springboard was developed to be affordable and to save space. Ellie Herman, Pilates instructor to instructors developed the Springboard in her San Francisco studio, basing her design on The Cadillac.

The Pilates Springboard is a 5-foot rectangular wooden board with eyelets placed on both sides in 6-inch increments with a dowel at the bottom to use for arm or foot support. It is equipped with:

• Two arm springs with neoprene handles
• Two leg springs, with cotton loops
• One wooden roll-back bar

At Studio Blue, springboards cover our mat room walls so we can offer group classes. They make working out more fun, and help build relationships. Many of the same exercises that are done on the Cadillac can be done on the springboard. The springboard is great for Roll Downs, Hip-ups, Levitation, and many more movements that work the entire body, slim the hips and help create a toned, long, lean body.

2009-07-14T15:38:00.000-07:00

Like the Pilates Reformer, the Pilates Chair is an original piece of equipment developed by Joseph Pilates. The chair has numerous iterations made by various companies, but the original Pilates chair comes in two basic designs. One, called the “Low” or “wunda” chair, was Joseph Pilate’s invention for home workouts. It is a simple two-sided box with resistance springs below. Originally, it converted from exercise equipment in to a piece of furniture, either a chair or an occasional table, the perfect combination for New York apartments.

Although the “wunda” chair has changed over the years, its effectiveness has remained constant. According to Studio Blue instructor Tami Sousa, the simple looking equipment provides less support than some other pieces of equipment. Not only does this make movements more challenging, it tests prioception, our awareness of the how different parts of the body move and relate to one another. In other words, the chair affects body awareness, and realigns the body mind connection.

The “Wunda” Chair work is ideal for exercises that require more stability, control and proprioception. While everyone gets a great workout from the “Wunda” Chair, it can be especially effective for problems afflicting one side of the body, for example, knee and ankle injuries.

The second Pilates Chair is called the “High” or “Electric” Chair. Unlike the “Wunda” Chair which has no back, the High Chair includes a back support and handles, and looks a bit like a movie version of the electric chair. Its back gives support, and helps guide the knees during standing movements. The handles, used together with the spring-loaded foot pedals, allow the user to increase or decrease the support and resistance as needed. High Chair workouts are effective for those suffering from back, knee, and ankle injuries, or those who have no previous exercise experience

Studio Blue offers a full range of Pilates equipment including the Pilates Chair. In addition, the studio has several reformers, the Pilates Cadillac (or Trapeze Table,) Barrels, Springboards, large and small balls, Magic Circles, resistance bands, weights and a large variety of various paraphernalia.

To schedule a Pilates Chair session, contact Studio Blue at www.studiobluepdx.com

Pilates "etiquette"

2009-07-14T15:36:00.000-07:00

A great atmosphere makes Pilates more enjoyable. At Studio Blue, we strive to make your practice comfortable and productive by having proper equipment, excellent instructors, and a clean, peaceful studio. You can do your part to help make Pilates the enjoyable experience for everyone by keeping the following in mind.

• Reserve your class time in advance. Not only will you ensure a class space, you’ll be setting your mind towards regular workouts. Making a reservation means you have scheduled special time for your workout, and sooner than you realize it will become a habit you can’t quit!

• Arrive for class early. We invite you to use the mat room in the minutes before class to get yourself centered, and to stretch those areas you know are tight.

• Turn off the cell phone!

• Talk to your instructor. If you’re new to Studio Blue, our instructors will introduce themselves. But don’t be shy. Before class, make sure to tell your instructor about any injuries, pregnancies, and responses to previous workouts. After class, talk to the instructor if you don’t understand something, what feedback, or further clarification.

• Monitor yourself, and let go of your ego! There’s no prize for hurting yourself, or for overdoing it with Pilates. Some clients believe the goal is to lift the most weight, or to work at the highest level possible. Nothing could be further from the truth. In fact, our Pilates Fundamentals class can be the most challenging class we offer, depending on what you put into it. Working very slowly, focusing on perfect form, really feeling each movement, can challenge even the most seasoned Pilates instructor—so don’t confuse brawn with mastering Pilates.

• Resist the urge to chat. While classes are fun and build rapport, Pilates is a mind/body integration practice. It requires intense concentration, and distracting chat can disrupt the benefits others get from their work out.

• Don’t eat or drink too much before class. In fact, it’s best to do Pilates on an empty stomach. Besides, it’s pretty difficult to keep the core turned on when all you can think about is the urge to run to the restroom. etiquette

Studio Blue Party!!!

2009-06-19T13:00:00.000-07:00

Hello All,

We are having an open house party this Saturday, June 20th, 8pm - 11pm. There will be music, food and wine. Friends and family are all welcome!!!

See you soon,
Dan

What is a neutral spine?

2009-06-02T17:59:00.000-07:00

The body’s “core” is a series of muscles that run the torso’s length. They stabilize the spine, pelvis and shoulder girdle and extremities. A stable core creates a solid foundation, and allows the movement of energy from the body’s center to the limbs. Pilates exercises help develop a stable, strong core, and improve posture. Maintaining a neutral spine also improves posture, lessening the impact of weight bearing exercise, and easing the stress put on muscles and bones.

Nearly every exercise at Studio Blue begins with instructions on the spine’s position. Generally, clients are instructed to have a neutral spine, or a flat back. Distinguishing between the two positions, and the proper way to achieve each is essential to protect the back. It’s also the difference between getting everything out of a Pilates workout, and just having a workout because the abdomen’s deepest muscles, the transverses abdominis, can only be fully accessed when the spine is neutrally positioned.

Finding a neutral spine can be challenging. Very small changes in the pelvic area can move the spine from the proper position. When a neutral spine is achieved, the pubic bone and the hips (ASIS) maintain the same plane, and are parallel with the floor. In this position, the highest point of the lumbar spine curve should fall right under the belly button.

To verify the spine is neutral, lay both palms on the top of the pelvis, and place the middle finger on the pubic bone. If the pelvis and the pubic bone are on the same plane, the spine is in neutral position. In the proper position, two parts of the torso do not touch the floor: the neck and the lower back.

To help the mind hone-in on the neutral spine, imagine placing martini glass, filled to the brim, and in the triangle formed by your hips and pelvis. If you rock forward, or have uneven hips, the glass spills. Only if the spine is neutral will the liquid stay in the glass.

During mat workouts, some exercises are done in neutral spine. Others are completed with a “flat back.” When the legs are on the floor, such as in the upper abdominal curl, or when using Pilates equipment, generally the spine is held in a neutral position. When the legs are in the air, the spine can become destabilized, so it’s best to use a flat back, or “tuck the tail” position.

Six Weeks to a Totally New You!

2009-05-12T17:32:00.001-07:00

Pilates isn’t a “quick fix” activity. Yes, in only ten sessions, your body will have changed, but Pilates isn’t just about creating long, strong, lean muscles---It’s also about training the mind, and bringing into consciousness the mind body connection. Therefore, to get the most of Pilates, it’s important to see Pilates as a practice—something that is an essential part of every day.

Visiting Studio Blue two to three times a week for a guided work out will produce the best results. Setting up a regular routine to tone your body and mind will make performing the more the 600 Pilates mat routines and infinite number of equipment exercises smoother as well as more mentally and physically challenging. The rewards will be incredible!

It takes six weeks for something to become a habit. That’s a month and a half to change your life and transform your body from soft and stiff to svelte and flexible. Try out Studio Blue mat classes two to three times a week, and discover what you can achieve!

Team up with Pilates for better sports performance

2009-04-28T17:57:00.000-07:00

Athletes of all types who add Pilates to their workout find their performance enhanced whether they’re golfing, playing football, mountain biking, or boxing. Golfers like Tiger Woods, tennis players like Venus Williams and other professional athletes use Pilates to improve their games.

Golfers who practice Pilates find that the even, deep Pilates breathe helps them keep a clear head on the course. Improved posture and concentration allows the Pilates practicing golfer to maintain a relaxed body while maintaining proper spine alignment throughout the entire swing. Golfers who practice Pilates have better hip and shoulder flexibility, and therefore a better swing and follow-through. The strong core gained in Pilates also protects the back against injury.

Camilo Villegas, professional golfer known for his long shots, began practicing Pilates while at the University of Florida. In discussing how Pilates has affected his game, he said, “’A lot of guys are getting in shape for golf these days by lifting weights. What they don’t realize is that you need both strength and flexibility. And, of the two, flexibility is more important for golf. I’m talking about maximum flexibility and core strength.’” (http://www.golfweek.com/foryourgame/mindandbody/story/pilates-feature-030608)

Some golfers claim that Pilates even helps improve putting. According to Pilates trainer Sarah Christensen, “Golfers need precision in putting,” she said, “and that’s what Pilates is all about – smaller movements, control, good alignment, good posture.”

Accurate Pilates movements require attention to form, which is also true of most sports, including tennis. Tennis players who add Pilates to their workout find improved power behind strokes because they grow from the strong core. Pilates improves muscle control, which helps prevent over-use injuries caused by improper tennis form. Pilates also improves the body’s balance, and the mind body connection, resulting in greater spatial intelligence and better returns.

One of the biggest benefits of Pilates to tennis players may be the reduced discrepancy between strength on one side or the other. Pilates increases overall balance, and works each side of the body individually, helping balance the each side of body’s strength as well. Moreover, Pilates trains the body to use the entire core to move each side of the body, improving each side’s strength.

The list of sporting activities improved by Pilates is not limited to “civilized games,” like tennis and golf. Football players have embraced Pilates adding many of the practice’s core strengthening exercise to their work out regimes. University level and professional teams have also integrated the discipline into programs. Even mountain bikers can use Pilates to improve their performance. Follow this link to see how using Pilates type breath can make for better mountain biking.

Mountain biking
http://www.articlesbase.com/videos/5min/18918043

What is the pelvic floor, anyway?

2009-04-21T17:48:00.000-07:00

When Studio Blue instructors ask clients to think about their “pelvic floor,” they're talking about a set of muscles that runs between the two sitz bones, the tail, and the pubic bone. The pelvic floor has three muscle layers, and for the most effective workout, it’s important to exercise the entire complex through contraction and stretching.

To find the pelvic floor muscles, sit in a chair, or on a ball. Let your weight press through your sitz bones. The sitz bones are the boney areas under each butt cheek. Pull in the stomach muscles, and tuck your tailbone forward. The weight transfers then, to the tailbone. Next arch the lower back, and the weight shifts forward to the pubic bone. As you repeat this motion, try to isolate the muscles doing the work. These muscles are the “pelvic floor.”

During Pilates workouts, we’re constantly working the pelvic floor. Even bending our legs at the knees when we’re laying down on the matt stretches the sitz bone apart, lengthening the pelvic floor muscles. When we straighten our legs, the sitz bones move closer together, contracting the pelvic floor muscles.

It’s important not to squeeze the buttocks, as many of us might do when we think about contracting the pelvic floor. The buttock muscles are some of body’s largest muscles, so they easily overpower the smaller deeper muscles we’re trying to isolate. Pilates integrates the mind and body, so it can be helpful to think of an elevator starting at the pelvic floor when we thinking about working the deep pelvic floor muscles.

Strong pelvic muscles will improve more than our work outs, they also improve sexual health. According to Laura Chalfont, MA Certified Rolfer® with over twenty years of bodywork experience, "Healthy, balanced tone in the pelvic floor muscles can keep our sexual organs functioning optimally for many years to come. Because this intricate web of muscles weave around and have fascial relations to the sexual organs, exercising them
in very specific ways can have a direct effect on the sexual function and enhance orgasm."

Because Studio Blue workouts target specific muscles, we’re also training our bodies to relax other muscles not being used. This ability to stimulate isolated body parts while engaging others also makes for better sex, as does the added flexibility gained through a Pilates practice.

Using the Legs in conjunction with Abs during Pilates work outs

2009-04-14T17:55:00.000-07:00

Pilates is a mind body integration practice. For this reason, it is helpful to start the exercises with movements that seem small, but actually train the body to utilize deep muscles that are hard to reach any other way. These muscles, though, are essential to correctly doing Pilates movements. And they’re muscles you hear Studio Blue instructors referring to through classes and privates.

A set of muscles called the iliopsoas are some of the body’s deepest muscles. The psoas (pronounced zo-az) runs from the lumbar spine to the front of the pelvis, ending at the femur. When doing leg movements, like lifting the legs, it’s essential to employ these muscles, which work in conjunction to the abs, giving a full body workout.

Because the iliopsoas runs so deep, it can be difficult to feel it engage. It can be helpful, then to imagine a string running from the inner thigh to the spine as the pulley that lifts the leg. During a basic exercise called the “Knee Fold,” the core serves as the counter balance to the pull of the psoas muscles, and keeps the body from rocking side to side as the exercise moves from the left leg to the right.

While the “Knee Fold” appears to be a simple exercise, learning to do it correctly, helps the body learn to move the legs without moving the rest of the body. To complete it, lie on the back, knees and feet hip width apart, the spine in neutral position. Put the left hand on the left hip, just where the thighbone and pelvis meet. Place the right hand on the right knee, and folding or creasing right at the hip/pelvis intersection, pull the right knee up to table top, using the abdominals to keep the rest of the body motionless. Set the right leg back down—still engaging the core, and repeat on the left side.

Another movement that seems simply to be a relaxation exercise, the “Knee Stir” actually forces us to engage the Oblique muscles, which run along the body’s sides. Laying on the floor, bring the legs to “Table Top.” Place the right hand on the right knee, and slowly stir it without letting the rest of the body move at all. Repeat on the left side, and then try both legs, first going in the same direction, and then opposite directions.

Getting the most out of your PIlates Session Part 2

2009-04-07T17:16:00.000-07:00

Last week’s blog, discussed staying relaxed, concentrating, and using the Pilates’ breath to get the most of out of a Studio Blue workout. This week, the discussion continues. Thinking about the following before and during a workout will ensure that you receive Pilates full benefits.

• Check your alignment
• Coordinate your movements
• Create movement from your “center
• Make your movements flow
• Work to build your stamina

• Check your alignment
Posture affects the entire body, including the internal organs. A misaligned body is like an unstable building—eventually something is going to give. Therefore, developing and maintaining excellent posture not only helps us feel and look better, it also keeps us fit, and can help minimize pain.

As we move, weight is transferred through the center of each joint. If the postural alignment is off because of injury or poor habits, weight is transferred forward or backward, rather than through the joint’s center. This stresses the bones, muscles and ligaments around the joint, causing greater injury or pain. Every Pilates movement at Studio Blue begins with properly aligning the body.

• Coordinate your movements
In addition to concentrating, checking alignment, and using proper Pilates breath, it’s important to pay attention to the intended next movement. While some people have a greater “kinesthetic sense “ or “body sense” than others, most people need help building this sense.

As one part of the body moves, the cerebellum maintains a sense about what the rest of the body is doing, and what will come next. At the beginning of a Pilates practice, this kind of coordination seems difficult. How do we maintain core control, breath, keep the body relaxed, and prepare to lift a leg to tabletop all at once? The more we practice movements, the easier they flow. The improved kinesthetic sense built by Pilates in turn improves individual exercises. It’s a synergistic relationship.

• Create movement from your “center
The abdominal muscles are the support for the spine and the internal organs. Joseph Pilates referred to these muscles as a “girdle of strength.” Therefore, “centering” is the starting point for every Pilates exercise. The Oblique, Rectus Abdominis, and Transversus Abdominis muscles support our posture as well as allow us to move and bend.

The Transversus Abdominis is a deep abdominal muscle that Pilates is able to work. It, along with the Multifidus muscle, are essential to low back stability. During a Pilates workout, it’s not unusual to hear the instructor say, pull your belly up and in toward your spine. Instructors regularly remind us to “breath laterally” as well. These two requests remind us to isolate and engage the Transversus and Mulitfidus, the starting points for most Pilates movements. By engaging these deep muscles, not only is core strength improved, the lower back is also protected.

• Make your movements flow
Every Pilates movement has its own rhythm, part of which is determined by the breath, part of which is defined by the movement. Some exercises are performed very slowly with each part of the movement measured and controlled, while others, like the hundreds, are preformed at a faster pace. No matter how quickly or slowly the movements are done, they should never be jerky or rushed. There is no “bouncing” in Pilates.

Pilates is about balance. Many exercise regimes, like aerobic exercise, involve quick movements, bouncing, and so on. Pilates avoids these types of movements because of the effect on the muscles. Pilates lengthens muscles while “bouncing” can cause the
“stretch reflex.” Muscles are like rubber bands. If they’re stretched quickly and too hard, they “snap” back, shortening, not lengthening the muscles. It is much better to stretch into the movement, slowly allowing for the full effect of the movement to take effect.

Moving slowly through exercises often proves to be more difficult than working quickly. Slowing down allows the body and mind time to work together pulling energy from the core, and lengthening it through the body.

• Work to build your stamina
No exercise is going to be easy at first. With time, patience and regular practice, multiple repetitions of Pilates core movements will seem almost effortless. The challenge of Pilates never ends, however, as every movement can be made more intense, creating a longer, leaner, stronger body.

Getting the most out of your PIlates Session Part 1

2009-03-31T19:50:00.000-07:00

At Studio Blue, we offer workouts to suit every fitness and experience level. From mat, springboard, and reformer classes to private and semi private instruction, we challenge your body and mind, transforming your physique and out look.

In this two-part article, you’ll learn the keys to getting the most from your Pilates session at Studio Blue.

• Stay Relaxed
• Concentrate
• Breath using Pilates breath
• Check your alignment
• Coordinate your movements
• Create movement from your “center"
• Make your movements flow
• Work to build your stamina

Stay Relaxed: Maintaining a relaxed body while exercising takes skill. Actively reminding yourself to relax before you begin each exercise, and focusing on targeted body part will help you get the full benefit of each movement.

Run through a quick checklist before beginning any exercise. Is your butt clenched? Or your jaw? If you’re holding weights, do you have a “death grip?” Does any part of your body feel tight?

While tensing up can actually cause injury, you also don’t want to completely “let go,” either. Active relaxation takes thought.

Concentrate: Even though we could not move without brain engagement, much of our day is actually spent on movement “auto pilot.” After practicing Pilates over time, exercises can sometime slip into that same autopilot. By focusing the mind on all the elements that go into each exercise, the actions become more precise, and the body reaps the training’s full benefit.

Every physical action involves a bit of imagination. First our brain “sees’ the motion, and then communicates instructions to the appropriate nerves, muscles and cells that make the movement happen. When an exercise is first envisioned, the images employed can help in muscle re-education, thus improving the quality of movement.

For an example of this idea in action, position yourself so you can see your self in a mirror while you stand against a wall. Shut your eyes and tell yourself “stand up straight.” After a few seconds, open your eyes, observe yourself in the mirror, and take note of your body.

Shake out your body, and reposition yourself against the wall.

This time, imagine your body being very straight, with a bunch of brightly colored helium balloons tied to the top of your head. Again after a few seconds, open your eyes. Do you notice a difference in your apparent height? In the way your body feels? Your posture? This is the power of concentration.

Breath: Very few of us take in full deep breathes, or let all the air out of our lungs. When an instructor tells us to use “Pilates breath,” it can be difficult to know exactly what that means.

When told to take a deep breath, most of us will see our chest fill out and our shoulders rise. This kind of breath uses only the upper part of the lungs. A Pilates breath employs the thoracic and back muscles to fully expand the chest and ribs.

To experience the muscles involved in a Pilates breath, stand or sit. Wrap a towel around the ribs, crossing its ends in front. Take the towel’s opposite end in each hand, and gently tighten it. Then breath in, feeling the towel expand.

Then let the breath go, pull the towel tighter until every drop of air has been released. Notice that the rib cage remains relaxed. Do not allow the breastbone to lift very high. The breath will feel like it’s expanding three dimensionally. This is called lateral breathing.

The breathing rhythm during Pilates is also important. At Studio Blue, instructors guide the breath, keeping it in the correct rhythm with the exercise. Inhale through the nose, and exhale through pursed lips, keeping the mouth relaxed. Make the breath smooth and even, which will help guide the movement, and help the abs stay on during the exercise

This article will continue next week.

Co-ordination

Alignment

Flow

Centering

Stamina

Putting your best foot forward

2009-03-17T18:16:00.000-07:00

At Studio Blue, we regularly incorporate foot work in our Pilates and massage sessions. Just about everyone loves having their feet rubbed, but when we’re exercising, making circles with our ankles, stretching our toes, articulating by slowly pointing and flexing might feel like we’re really not doing all the much. Nothing could be farther from the truth.

Pilates Instructor Wendy Albro, who has a special interest in rehabilitation, says, “Your hips are only as mobile as your feet. Any imbalance in the feet manifests itself somewhere else on the body.” Many physical therapists agree, feeling that imbalanced, inflexible feet are the cause of back pain, and even neck and jaw pain.

How well the feet are balanced, strong and flexible can even influence a person’s psychology. It’s no accident we talk about “standing on your own two feet,” as a way of talking about how a person fulfills their responsibilities, and is perceived in the world.

In an average day, the foot’s 26 bones, 33 joints, and more than 100 muscles, tendons and ligaments absorb more than 3 million pounds of pressure. Our feet balance our overall body, provide propulsion, and absorb shocks that otherwise might harm our spine.
The entire foot is filled with blood vessels and nerves. No wonder it hurts to stub a toe! And no wonder foot work is an important part of getting the most out of Pilates!

Because each part of the foot has a specific function, during Pilates foot work, either on the matt or on the Reformer, we try to work every part of the foot. When the heel touches the ground, it indicates where the foot has landed—on uneven ground, going uphill or downhill, and so on. The arch helps the foot adapt to these various environments. Power for movement comes from the ball of the foot and the toes. The toes push off, and complete the movement begun in the hip, knee and ankle.

As we age, the mid foot can become rigid, which is one of the primary causes of foot pain and imbalance in the leg, knees and hip. Doing Pilates footwork can help retrain the foot, and help it regain flexibility and strength. Even spinal problems can be improved by reeducating the feet.

The connection between the spine and feet becomes clear with the following experiment: stand with one foot rolled inward, and the other outward. The pelvis and trunk must twist to make up for this problem with the foundation. Imagine what happens to the spine when walking out of balance for years!

The foot’s fascia, tissue that surrounds all our cells, creates a path between the foot, head and skull. To experience this connection directly, bend to a forward fold. Notice how the body feels, and how far forward you can comfortably go. Straighten up.

Using a tennis ball on the floor, massage one foot by pressing into it, and very slowly rolling the ball across the foot’s sole. Make sure to include the heel and toes, and cover the entire foot. Use medium pressure. This massage may hurt a little. Pay careful attention during this massage to uncomfortable places. Do this massage for at least a minute.

Immediately after the massage, bend forward again, and notice the body’s change the on the same side that was massaged. That side of the body will be able to stretch more easily, and father forward to the floor. “Because the fascial fabric is continuous, crown to sole, stretching any part of it affects the whole. Make sure to do that other foot before you move on!” (Quote from “New Rules of Poster: How to Stand, Sit, and Move in the Modern World,” by Mary Bond.)

Get rid of that pain in your neck--with Pilates!

2009-03-10T19:38:00.001-07:00

These days, it’s more normal than not to find that we’ve got neck and shoulder tension. From a simple crick in the neck to injury, and chronic pain, which is defined as specific pain lasting more than six weeks, practicing Pilates can provide relief. Pilates will stretch your painful area, strengthen it, and improve your posture. As with any injury, you should consult your doctor before beginning or continuing a workout regime.

Taking care of your pain in the neck, shoulders and back begins with the warm up, and with breathing. This essential step might seem like a waste of time, but the deep abdominals needed for top core strength can’t be accessed if the upper body is over-stressed. When the neck and shoulders are tense, it throws the whole body out of alignment, making all exercises less effective. Taking enough time to center the mind and body creates a stronger core, and thus lessens pain.

With any pain, be sure to tell your Pilates instructor so they can suggest routine modifications. It’s important to remember that you’re in charge of you own self-care, so if an exercise hurts, modify it!

To avoid injuries, or if you have neck pain and are new to Pilates, you may want to leave your neck and head down during exercise until your core becomes stronger. On the Reformer, you may want to put up the headrest, and during your mat work, a towel or very small pillow may be placed under the neck. Never use these aids, though, during rollovers, or any exercise where your legs go over your head. During extension work, feel the head flow from the spine, and the neck lengthen. Never over-tuck the head on flexion work

Rolling like a ball may be too much if the neck and shoulders are painful. Instead, use the exercise as balancing work. On roll-downs, cross your arms over the chest rather than holding them in front. Even though this may lessen the challenge of the exercise, it will prevent over-stressing the neck and shoulders.

For more information to relax the neck, see http://www.easyvigour.net.nz/fitness/h_Chin_Tucks.htm

The Benefits of Working Out on the Reformer--New Classes, too!

2009-03-03T17:33:00.001-08:00

Did you know a Reformer workout provides more exercise than doing the same motions off the equipment? Some Pilates experts claim that the Reformer gives twice the workout. Whatever the Reformer gives in increased expenditure of energy, it has other benefits as well.

To make sure clients receive full benefits and avoid injuries during a Reformer workout, Reformer work should be guided by a Pilates Professional. Reformer workouts give its practitioners a stronger core, better stability, flexibility, and postural alignment while promoting cardiovascular health.

The Reformer, developed by Joseph Pilates in the 1900’s, uses a series pullies, bands and a sliding “bed” to give the user a smooth, progressively challenging workout that is easy on the joints and works the entire body right down to the toes. Currently about a 100 Pilates exercises in practice. They can be done laying down, standing, sitting, or kneeling. Reformer exercise relies on your own body’s weight for resistance, and employs progressively challenging movements to create long, lean muscles.

The no-impact Reformer workout is perfect for every fitness level: beginners, seniors, pregnant women, students, athletes--EVERYONE! The Reformer is even being incorporated into rehabilitation centers, doctor and chiropractor’s offices, as well as workout clubs and private Pilate’s studios like Studio Blue, where beginning next week, we'll be offering Reformer classes!

To read more about the benefits of a Reformer workout, see: http://www.pilatesinsight.com/pilates/pilates-faq.aspx

Reformer classes at Studio Blue begin next week! Three students per class. Each student has their own Reformer. Prices start at $30.00 for a drop in level. $135 for 5 classes. Our best deal--$250 for 10 classes.

If you’ve never tried the Reformer, these classes are for you! If you’ve tried the Reformer, you’ll love our classes and our incredible instructors. To schedule an appoint, call (503) 224-5013 or log into your Studio Blue account to schedule your own, or send us an email: Joanne@studiobluepdx.com

PIlates is great for rehab!

2009-02-24T17:54:00.000-08:00

Pilates is great for your body, and helps build a long, lean, flexible body, but its inventor saw that it was good for those whose bodies needed repair and healing, too. Joseph Pilates, born in 1880, was considered a "sickly" young man. He had asthma, rickets, and rhumatic fever. Being small and ill meant he was teased and bullied. To overcome his physical weakness, young Joesph began a work out regime based on Greek and Roman physical disciplines and Yoga. Eventually, he became strong and undertook boxing, diving and gymnastics.

During a training visit to England, World War 1 broke out, and Pilates became interned during the war. He used the exercise methods he'd developed, not only to stay in shape himself, but he also taught the other prisoners the careful movements he used to create his strong, flexible body.

Pilates didn't concern himself only with those who wanted a better body. He helped rehabilitate those suffering from injuries and other maladies. In fact, the reformer, a popular piece of modern pilates equipment was originally built from bed frames and springs and used to help the disabled and those injured in the war exercise more efficiently. For more about early pilates see: http://www.sabrinasvard.com/pilates.htm#joe

New Massage Therapist

2008-06-19T16:24:00.000-07:00

Jonathon Prue - Massage Therapist

I've been a licensed massage therapist for several years in Oregon. My reasoning and inspiration for choosing this career is because of my grandmother Mimie. Have you ever known someone that inspires you to become a better person? She did that for me, because she always made sure I was doing well in life. Her smile is angelic, and her spirit is special. She became ill 10 years ago, and passed away November of 2001. Cancer took her life, but her kindness and strength embodied my soul. I wish I could have healed her with my own hands, because she deserved to live a longer life. She meant the world to me, because her love and energy was always positive from the moment I knew who she was. I try to share that with everyone that I connect with on a meditative and spiritual level. Mimie was my inspiration, and I share that foundation of positive, caring energy in each and every massage. Through my massage career, I now have the opportunity to reach out to people and provide healing therapeautic touch.

Available for appointments on Tuesday and Thursday.

Massage at Studio Blue

2008-06-19T16:16:00.000-07:00

Tim Haster - Massage Therapist

Congratulations on taking the first step in making a change in your life!

I have 17 years of success in treating: car accidents, injuries, sports injuries from golf, tennis, skiing and rock climbing (all weekend warriors welcome), treating chronic and acute pain from frozen shoulders, migraines, long term back, knee or hip pain.

These injuries can affect all your normal daily activities such as doing dishes, typing on a computer, lifting your child, driving, and\or trying to sleep and feeling un-rested. Many people do not see the results they want from traditional medical treatment and drugs only treat the symptoms and not the cause. With massage therapy, I may be able to help you live a better and more pain free life.

I believe each person is responsible for their own healing and that, although healers can assist and guide an individual, one must fully contribute to their own healing for the efforts to be successful.

I have had the pleasure and privilege to work on a variety of people from all walks of life and am excited to meet new people and challenges. I look forward to working with you to help you achieve your optimal health. Is it your time for change?

Available for appointments on Monday, Tuesday and Wednesday.

10 Off Your First Visit!

3 Private Sessions $135

2008-06-19T16:11:00.000-07:00

Private Pilates Training

Private Instruction on Equipment...

Pilates equipment helps facilitate wide ranges of movements otherwise difficult to perform. This is a sophisticated system of pulleys and springs creating a sense of weightlessness while isolating specific muscles surrounding the core. In a world of computers and long hours of sitting, we become linear in movement. The equipment used in pilates emphasizes three-dimensional movements that create fluidity and tone throughout the whole body.

At Studio Blue, all private training appointments are instructed in an intimate, private setting for your pleasure.

Tailoring a pilates program for your unique body...

We will examine postural alignment and muscular imbalance, and create a sequence of exercises to improve muscle integration. This is both an informative and an intense workout that will change the way you think and move!

Why choose private instruction?

You want to intensify your mat workouts.
You prefer one on one coaching.
You want to try the pilates machines.
You are recovering from an injury.
You have specialized needs that cannot be addressed in a class setting.

Best Pilates in Portland

2007-11-08T07:49:00.000-08:00

Greetings!

Studio Blue is a new personal pilates studio located in the Pearl District in downtown Portland. At Studio Blue you are never just another body. Our teachers personal touch and commitment to excellence is our promise to you.

Start on your path to wellness. To help get you started, we offer 1 week free unlimited pilates mat classes.

Springboard Workshop

Are you curious about the pilates equipment? This is a 4-week workshop that starts the beginning of each month. A true full body workout, the class goes through a warm-up, core strengthing, upper body and lower body conditioning sequence with emphasis on vertical alignment. Every week you will experience new challenging exercises, deepening your understanding of the pilates method. Exercises are taken from the classic pilates repertoire, and other pilates inspired movements.

Click here for workshop pricing

Private Introductory Special

Why choose private instruction?
You want to intensify your mat workouts.
You prefer one on one coaching.
You want to try the pilates machines.
You are recovering from an injury.
You have specialized needs that cannot be addressed in a class setting.

Click here for introductory pricing