Challenge Your Core!

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

Or

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

Pilates & Yoga Mexico Retreat!

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!

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

“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!

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?

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!

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

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.

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

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

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

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...

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!

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.

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"

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!!!

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?

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!

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

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