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
Thursday, March 11, 2010
Wednesday, March 10, 2010
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!
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!
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!
- 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!
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!
Saturday, August 22, 2009
Fun Pilates Tips...
Hi all,
Check out this link I found. It has some fun facts about Pilates breathing and more... Click here...
Check out this link I found. It has some fun facts about Pilates breathing and more... Click here...
Tuesday, July 14, 2009
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
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
• 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
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