Master teacher Maria Leone explains the importance of keeping our clients safe
SAM’SVIEW
Each month BASI Pilates Practitioner and Physio Samatha Wood will share the latest research in the Pilates industry
CHAMPIONINGCHANGE
Our Role in Shaping a Dynamic Global Movement
The Pilates Journal would like to acknowledge and pay respects to the Gadigal people of the EORA nation as the traditional custodians of the place we call homeSydney - where this journal is produced
Entrepreneur Gabrielle Saran reveals the success of her online business based on authenticity and passion
Speir’s unique style incorporates different methods and keeps her clients coming back
How blending Pilates with HIIT and a focus on mental well-being is transforming the fitness landscape
The Pilates Journal pays respects to their elders, past, present and emerging, and acknowledges all Aboriginal and Torres Strait Islander peoples
Photography @hustl.
30 PUTYOURBESTFOOT FORWARD
If you’re not activating your client’s feet they might not be executing exercises to their fullest potential
33 FACE-TO-FACELEARNINGOR ONLINELEARNING?
How much importance do you place on the value of face-to-face training?
35 PAININTHEBUTT?
How to help your clients with hip pain
37
INSTRUCTORSPOTLIGHT: SCOOPITUP
We speak with Pilates Instructor Sarah Cooper about her Pilates career to date and her teaching focus
Photography @hustl.
Note from the Editor
Welcome to the latest issue of The Pilates Journal.
Welcome to the July edition of the Pilates Journal, where we explore the dynamic ways Pilates enriches our practice and community
This month, we feature leading teachers in their specialties. US Master Trainer Maria Leone highlights client safety in practice Australian Helen Stamatakos shares insights on mentally and physically preparing elite athletes for Olympic gold US Pilates expert Andrea Speir discusses her innovative Pilates approach, and Gabrielle Saran reveals her path to creating a successful, authentic online business
Finally, we spotlight HUSTL , a studio blending HIIT Pilates with a focus on mental health, creating a uniquely supportive and inspiring environment and a haven for everybody
Next month we also hold The Pilates Journal Expo a unique event being held to drive our industry forward, bring Pilates professionals together and provide unique insights into what’s shaping the future of our industry Join us at Bondi Beach on 3-4 August and be inspired by a spectacular line-up of presenters who are leaders in their respective fields
CONTRIBUTORS
Maria Leone, Helen Stamatakos, Samantha Wood, Dan Baker, Gabrielle Saran, Alexz Parvi, Sonia Ahmed, Shannon Leggett, Sarah Cooper and Renae Blackmore
CONTACTUS
Editorial
Editor-in-Chief
Cie’Jai Zarb hello@pilatesjournal com
Photography
Maria Leone, Helen Stamatakos, Dan Baker, Gabrielle Saran, Andrea Speir HUSTL , Renae Blackmore, Sarah Cooper and Sonia Ahmed
Advertising Cie’Jai Zarb 61412209460
PO BOX 2193 Clovelly West NSW 2031 hello@pilatesjournal com
Questions/Feedback
If you would like to contribute or have any questions, please contact us at hello@pilatesjournal com
On the Cover
Andrea Speir
3 + 4 AUGUST 2024
BONDI, SYDNEY
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Keep your clients safe and your studio sound
MASTER TEACHER MARIA LEONE EXPLAINS THE IMPORTANCE OF KEEPING OUR CLIENTS SAFE
by Maria Leone
It is a truly exciting time in the pilates business Pilates has experienced steady growth over the past three years While female celebrities, like my client Jennifer Aniston, have always turned to pilates, it has finally gotten the attention of men like Harry Styles and Sylvester Stallone Athletes like LeBron James and Serena Williams have also made pilates part of their training regime and Pilates is trending on social media. For those of us in the business a very long time, who have seen things change so quickly, we often have to ask ourselves “What is Pilates?” As a contemporary teacher, I embrace new exercises and ideas, particularly when they fill a void in the traditional repertoire. Sometimes we need to be reminded that pilates is not perfect and no singular modality can do everything for the human body
These days the majority of a pilates workout is performed on a reformer Unlike traditional pilates studios of the past that worked on a variety of apparatus, the huge expansion of group reformer
classes and hybrid studios all offer workouts on reformer-based machines The traditional repertoire was designed within the scope of the limitations of the machine. Now exercises are created to garner buzz on social media and teachers are pushing, pulling, standing and balancing on parts of the equipment that were not intended to support that much weight or maintain stability against that much force. The pilates method was handed down first by the Pilates Elders who always emphasized safety first Accidents don’t happen that often on a reformer, but when they do they can be serious That is why it is important to have a proper education, understand the limitations of the equipment you are using and where the potential dangers lie I have been training clients for 30 years, certifying teachers for 25 years and working as an expert witness on legal cases relating to Pilates for the past five Here are some things you need to know about protecting clients on a reformer
“Sometimes we need to be reminded that pilates is not perfect and no singular modality can do everything for the human body.“
Springs break
But not that often! Over 30 years in a busy studio we have had a spring break less than a handful of times Your equipment manufacturer will give you guidelines for how often you should maintain and replace your springs but if you know what to look for, you can catch most breaks before they happen When the coils in your spring no longer look stacked in perfect symmetry it is time to replace it This bend in the spring is usually the result of snapping the spring.When teachers or clients change springs they need to guide it back into place They often just release it creating a sling shot effect In general keeping all equipment changes quiet and smooth is a good practice for maintaining focus for your clients and will also protect your equipment
Reformers are Unstable
The instability of the reformer is how we are able to integrate so much core work into our practice But lift the carriage up some time and take a look underneath[cz1] The reformer is essentially a skate board on a track with springs attached The lighter the tension, the more unstable the machine is The problem is at first glance the reformer looks stable It is large and appears heavy Clients often move too quickly getting on and off or when placed on their knees This is how most accidents happen Clients lose their balance and fall forward particularly when facing the back of the reformer Despite its’ size, the entire machine can slide depending on the surface and spring tension when a client is using the jumpboard If the resistance is high and your client is standing on one side of the reformer using the pulleys the whole machine can move The carriage on some models can lift completely out of the frame Again this only becomes an issue on a few select exercises but you should know which exercises they are
Most workouts will include utilizing the box The box varies in size It is sometimes higher with a bigger “lid” It is important when the box is placed onto the reformer that it is stable.If your box hangs over the reformer at all, be aware that it can tip There are also many hybrid workouts utilizing the box as a stepper, as in step aerobics It’s important to remember that the bottom of the box is vinyl and not slip-proof.
Know Your Machine
I always take a few minutes to feel any new machine I am teaching on. Even within my own studio where all the reformers match, they do not feel the same Some reformers and springs get used more than others which makes the springs weaker Each manufacturer and model (and there are more cropping up every day) has its’ nuances. Some spring bars can roll, some footbars don’t lock into place, some shoulder blocks can pull completely out None of these things are dangerous if you are aware of them Be on the lookout as well for ropes that can become tangled, hardware that becomes loose, footbars that are not locked in, springs that slip off My first rule of teaching is always ‘Check your machine before moving your client ’ Serious injuries happen from the misuse of the reformer, not from failure of the equipment and not from bad form. Yet most training programs will spend most of their time on alignment without going into depth about the intricacies of the equipment My most upsetting case as an expert witness in legal cases pertaining to the use of pilates equipment involved a client who was left blind in one eye from performing a traditional pilates exercise in a group class The exercise was an archival version of an exercise that was inappropriate for the senior I believe the spring came
off the spring bar which could roll on the model in use. In addition, the owner of the studio had made changes to the equipment which added to the unsafety of the machine The golden rule here is never train at a studio that manufactures its’ own equipment! Yes believe it or not this happens. Equipment is big business stuff They spend lots of money on design and testing The result is high-quality material that has been tested and has a warranty Small businesses are tempted to save money by making their own reformers. Take a pass and find a place with a recognized brand of equipment
Know Your Contraindications- Keep Yourself Educated
I was an expert witness in a case where a client suffered a fracture to her vertebra because her teacher had her perform short spine stretch during her first session The client was trying out pilates specifically because of a recent osteoporosis diagnosis and to our surprise it was explained that the ‘master’ teacher knew this! Despite filling out a form and listing osteoporosis, the teacher had her perform one of the most dangerous things when it comes to bone density in the pilates repertoire As a faculty member for Balanced Body, contraindications for osteoporosis are taught in one of the very first modules Even if you are new to our industry, you can keep people safe simply by knowing what you should not teach them. I often feel my expertise lies in what I do not teach, rather than what I do teach
Pilates was designed to be for every body. I am thrilled that the word has spread and the benefits of pilates is reaching a whole new audience Always consider my next mantra “Risk vs Benefit” The beauty of the equipment is that there are many ways to achieve the same goal. We can level exercises up and down minimizing risk for clients Just because you see something on Instagram it does not mean it is meant to be taught in your studio I often post tricks just to get attention I have a dance, martial arts, pilates and yoga background. I am very comfortable in a headstand on the reformer but I do not teach it to anyone in my studio Why would I? And why should you? Keep your clients safe and protect yourself from any liability
Owner of Bodyline in Beverly Hills, Maria Leone has been training teachers and clients for 30 years. As part of Balanced Body faculty she livestreams education all over the world and is available to train on demand via Pilates Anytime. A former dancer, she has developed her career to train people of all ages, sizes and shapes and from injured to athlete.
Crafting Elite Athletes with Pilates
WHAT IT TAKES TO WORK WITH THE BEST
by CJ Zarb
In Australia, if you are an elite athlete and need professional Pilates instruction, one of the first names that comes to mind is Helen Stamatakos Helen has supported some of the best in the sports industry and that list is as long as a track field With over 20 years of experience, Helen is drawing on a lifetime of learning to support the goals of elite athletes locally as well as across the globe
She’s supported Olympians, NRL (rugby league) players, divers, international soccer players, leading international cricketers, gymnasts, golfers, basketballers, entire teams such as the Sydney Kings basketball team, A league soccer teams as well as the Oklahoma rowing team
So what strategies does Helen put in place to make these professional athletes be at the top of their field?
Helen explains “I spend a lot of time watching them in action through past videos or footage and discuss any concerns or issues that they have I work with their support team like coaches or other professionals they are dealing with and physios, to make
sure all their goals can be achieved and tailor exercises to help solve any issues and to improve their movement patterns,” said Helen
“In my experience, many of these athletes notice that they achieve personal bests when they do Pilates When I work with teams they report having minimal injuries during their playing season I’ve worked with professional athletes like four-time Olympic Diver Melissa Wu - helping her with rehabilitation after a back injury We focused a lot on strengthening exercises and diving-specific Pilates strategies for the Tokyo Olympics While with rugby league player Shaun Johnson we concentrated on creating an intensive Pilates program to help rehabilitate him back onto the field after he ruptured his achilles tendon and had nine months off the field What all of these athletes have in common is that long after I helped them with their recovery, they continued with Pilates to maintain their strength and mobility
“If there’s one thing I get them all to focus on it is core strength, it’s my non-negotiable with all my elite athletes Recruiting the
deep core muscles are most important for spine stabilisation All of the athletes I work with are made to do the hundreds, teaser, double leg stretch, criss-cross and the roll up,” said Helen
“I also make sure that I tailor key exercises to their sport-specific movements For example with Melissa Wu, she uses pikes in her sport, so I focus on specific exercises such as tendon stretch on the Reformer to compliment this And with Olympic basketballer Cayla George we focus on exercises like the mountain climber on the Wunda chair while bouncing a ball to simulate the playing technique of dribbling Everything I do with these clients is about making them perform at their optimum best
“For others, my goals is to take them out of their comfort zone to challenge them greatly Runner Rohan Browning is a personality who comes in and often wants to do his own exercises or direct me for the session And so I have to apply the hard approach and say ‘no’ – that’s my job to direct you! Therefore I need to build their trust and be confident in what I give them so they don't feel like they're struggling or it seems too difficult and they ‘fail’ with an exercise,” Helen explained
It’s also Helen’s background as a high school teacher that’s made her the teacher she is today “My training as a high school teacher in education forms the bedrock of my Pilates instructional approach. It has enabled me to provide clear instructions, have leadership skills, a strong work ethic, be able to problem solve and adapt to circumstances such as working around injuries or adjusting clients in certain situations, being able to think outside the box and provide quality sessions in a very fun, light-hearted environment
“I need to build their trust and be confident in what I give them so they don't feel like they're struggling or it seems too difficult and they [feel like they] fail with an exercise,” Helen explained.
“If I had to share my biggest learnings from working with various athletes it’s that I need to be flexible with my availability and adjust things to suit their training needs. Sometimes their attendance can be inconsistent due to demanding training schedules so we have to work with what they’ve got I’m also dealing with high egos and high performers who often get frustrated if they can’t deliver or do some exercises, so it can be a humbling experience for them too,” said Helen
And with the Olympics in Paris around the corner Helen is soon to help aspiring elite athletes put their best step forward and reach for glory
The type of athletes Helen has worked with is below:
*Athletics- Rohan Browning / Ella Nelson (Olympians)
*NRL players – Tyson Frizell / Shaun Johnson / Josh Mansour / Jason Saab / Reagan Campbell Gillard / Luke Metcalf / Ben Hunt / Jaydn SuA / Kyle Flannigan / Bronson Xerri / James Segeyaro
*Diving – Melissa Wu (4 time Olympian) Brittany O’Brien
* Matildas – Alanna Kennedy / Laura Brock / Kyra Cooney Cross / Charli Grant / Amy Harrison / Courtney Nevin
* A league soccer – Amy Harrison / Vedran Janjanovic / Kosta Grozos / Phil Cancar / Nicholas Olsen
* Steve Waugh – Australian Cricket Captain and sporting Legend
* Basketball – Kevin Lisch / Brad Newley / Cayla George / Xavier Rathan-Mayes
* Gymnastics – Enid Sung (Commonwealth Games Medalist) / Alex Eedle
*Golf – Pro golfer Scott Arnold
*Sport teams – Future Matildas / Sydney Kings / Sydney Flames / NRL Dragons / A League soccer teams
Helen Stamatakos is the founder and owner of Pilates Insync in Menai Sydney Australia. She has over 20 years’ experience and a unique teaching style specialising in training world renown elite athletes across a wide spectrum of sports and disciplines Helen is now an educator with Pilates ITC organisation where she is passing her vast knowledge and expertise to the future Pilates generation.
Sam’s world view
EACH MONTH WE WILL SUMMARISE THE BEST/MOST RECENT PUBLISHED ARTICLES IN THE INDUSTRY
Associate Faculty for BASI Pilates
SAMANTHA WOOD
Pilates for Improving Muscular Activity of Cervical Muscles
This month, we put a spotlight on a 2022 study in Egypt that looked at the effects of Pilates mat exercise and conventional therapy on cervical flexor and extensor muscle activity in subjects with chronic mechanical neck pain They cite previous studies on neck pain which have found a distorted activity pattern for neck muscles, described as increased superficial muscle activity and decreased activity of deep muscles during functional and cognitive tasks (Falla et al 2004) Although the effectiveness of Pilates on pain and function has been investigated by numerous literature reports, this is the first study to examine its efficacy on cervical flexor and extensor myoelectric amplitude. They hypothesized that adding Pilates to conventional therapy would result in improved muscular balance in the cervical region by decreasing the overactivity of the superficial neck muscles (sternocleidomastoid, anterior scalenes, upper trapezius, splenius capitus)
In the study, 91 subjects from both genders (42 males and 49 females) with chronic mechanical neck pain were randomly divided into a Pilates group and a control group Both groups did a home exercise program three times per week for 12 weeks The control group’s program consisted of: active (range of motion) ROM and isometric exercises of the neck, scapular retraction, shoulder ROM, neck extensor stretching, pectoral stretching, and 10 minutes of moist heat The Pilates group did the same program as the control group, with the addition of education on Pilates principles and a specific set of Pilates mat exercises.
After 12 weeks of training, there was a significant improvement in subjective pain levels for both groups, but the Pilates group reported an 80% decrease in pain, whereas the control group reported only 23% Similarly, the Pilates group decreased their subjective disability level by 64%, and the control group by 46% And finally, the muscle activity levels of the superficial muscles of the neck decreased in both groups, but much more significantly in the Pilates group Thus, the authors concluded that the findings of this study demonstrate that adding Pilates to conventional therapy results not only in improvement of muscle activity, but also in reducing neck pain and enhancing neck function.
Reference:
Mahmoud, M S , M A El-Kablawyb, A S Abd El-Azeim 2022 “Effect of Pilates Mat Exercise on Myoelectric Activity of Cervical Muscles in Patients with Chronic Mechanical Neck Pain: Randomized Clinical Trial” Egypt J Chem 65(3): 191-201
Samantha Wood, MPT, MBA, NPCT, RYT, is a licensed physical therapist, a National Pilates Certified Teacher (NPCT), a Yoga Alliance–certified teacher, and an associate faculty member for BASI Pilates. She created and teaches two advanced education courses for BASI Pilates: Pilates for Injuries and Pathologies (for Pilates teachers) and Pilates: Integration Into Therapeutic Practice (for rehabilitation professionals) She is the author of Pilates for Rehabilitation.
Championing Change
OUR ROLE IN SHAPING A DYNAMIC GLOBAL MOVEMENT
by Dan Baker
Its only taken nearly sixty years after Joseph Pilates death, but the method that bears his name is truly a worldwide phenomenon Seen in almost every major city, Pilates seems to be having its moment to shine. It’s a great time to be a Pilates teacher as demand for classes seems to be growing almost exponentially. And this growth is not without its own complex issues and growing pains.
For some in Pilates-land such growth, particularly in the last decade, has been somewhat startling Large group Reformer and Wunda Chair classes Classes via streaming platforms Classes via Zoom Franchises and multi-national chains Neon and music These sits juxtaposed to the small private studios, 1-on-1 sessions, and clinical small group training which for many were the norm It is not unusual for these different styles to come into conflict with each other
But zoom out and you see that with such a worldwide spread of an idea there is an inevitability of change, of adaption, that occurs It’s part of human nature but it’s also endemic to the history of Pilates Practically baked in The practice of Pilates is an evolution of Contrology Joseph Pilates created his method based off exercises he found useful from the turnvereins and inspired by the physical culturalists of the day and put his own spin on it, his own style It was and still is Contrology The teachers that came after Joseph, even those that were trained by him, put their own spin, their own style on things They came up with new movements, new adaptations, and new ideas on how to bring his work to more people This adaptation of Contrology is what we call Pilates The notion that Pilates has always been the same and should be taught a certain way obscures the reality, either accidentally or deliberately, that it has gone through decades of alterations, thousands of permutations and additions and subtractions
As more and more folk experience and teach the various styles we get more and more variations, permutations, and options This is not inherently bad or wrong. It fits into the idea of exploration and creativity, adapting for individuals and communities. These differences should be celebrated and not shunned.
Interestingly we can draw parallel experiences from the world of business A catchphrase in business, the term ‘silo’ and implies a part or department within a business is protected or quarantined from new ideas, carrying on working the way it wants to Although it may seem like a good tactic to have part or all a business in a ‘silo’ it also can be a negative No communication between different parts of a business leads to duplication and lack of innovation, tying up resources and reducing morale All things businesses actively try to avoid They see that ‘silos’ hurt their
bottom line and that communication between e everyone, improving productivity and outcomes and resources to identify and remove ‘silos’ wh can
But how does this relate to Pilates-land? Why w necessary to be on guard and identify potential risk in walling things off and protecting a style? defending a single source. Because that's how gurus and cults
The fitness and wellness industries are littered gurus breaking bad. Yoga has been an interest over the years with various styles relying heavil and instructions of charismatic individuals Wha they do becomes THE way Yoga ‘silos’ had for cadres of dedicated students these leaders and abusing their power for all sorts of nefarious pu despite the growing pile of evidence, followers would still defend the actions of their leaders F yoga ‘silos’, without meaning to, cults had forme slope So, to avoid guru-fication or the creation identify ‘silos’ forming around us Failing to do s out of these ‘silos’ will end up leaving us trappe
Pilates teacher training programs can play a vita silos forming Without them there are no teache mean no Pilates classes And that is not good fo tricky part is that teacher training programs ofte style or permutation and claim it is the best or th can lead us to little Pilates ‘silos’ popping up ev anything new or different gets ejected or quara can they possibly change? Perhaps instead of p version of Pilates as the 'true' version these tea programs could be embracing the idea of evolu encourage teachers to explore their own voice, They could be embracing critical thinking skills evidence They could focus more on how to teach people movement successfully They could encourage questioning ideas and normalise citations They could embrace trainee teachers exploring opinions and ideas from other sources. It brings us closer to shedding ideas that don't work or don't have evidence to support them It allows us to shake off the weird pseudo-science stuff developed in the 19th century and drive us forward It allows us to innovate and evolve
the table.
Change is hard It can sometimes be really uncomfortable or downright painful But it will always happen.
It is this ability for change and adaptation that has enabled the practice of Pilates to survive and spread Out of that little New York studio on 8th Avenue and beyond the shores of the US Every teacher teaches in a way that best resonates with them Students are drawn to the teacher that best works for them All these differences make Pilates stronger, more inclusive, and supportive But the challenge for Pilates going forward is to embrace these changes, to accept that evolution happens and to acknowledge that the scope of practice needs to assimilate different ideas and approaches lest it falls into an echo chamber or ‘silo’
Requiring change to be driven by the teacher training schools should be seen as only one cog in the machine A major force for change is the thousands of Pilates teachers already out there in the world simply making a connection with another teacher from a different style Not necessarily to agree with everything they do
Seeking help in overcoming cancer and spinal surgery that almost landed him in a wheelchair, Dan found Pilates and a new lease on life A Pilates practitioner for over 20 years and a teacher for 17, his studio located in Canberra, Australia is a hive of activity and a destination for hundreds of students.
You can view Dan’s book - A Pilates Journey: History Science Exercise - here.
The Business of Online Pilates
ENTREPRENEUR GABRIELLE SARAN REVEALS THE SUCCESS OF HER ONLINE BUSINESS; IT ALL COMES DOWN TO EXPERIENCE, AUTHENTICITY AND PASSION
by Gabrielle Saran
With both on-demand fitness and Pilates being at the top of the trend list, I get a message every week asking how I grew my online Pilates business. In short, my success has been the result of years of training experience, steady social media growth, and a passion to offer the best reformer workouts out there - as well as good timing!
My business, Saran Pilates, offers a subscription service to access reformer and mat on-demand workouts, available to watch online and on the Saran Pilates app Most of my subscribers live in the US, Australia, Canada and Europe. I first started uploading videos to my current platform in October 2021 In the last year alone, my subscriber rate has gone up 138%
Here’s the thing - very few ventures are instantaneously successful Like most businesses, this one took no small amount of setup, testing and readjusting However, once everything was successfully aligned, my online studio has grown exponentially My business’s success is partly due to the fact that it’s available globally, and not limited to local sales That, and the rise in numbers of Pilates enthusiasts, instructors and studio owners, as well as the increase of home-gyms due to Covid!
I started this online journey back in 2015 when I opened my first Pilates studio in Los Angeles, and started posting clips of my Reformer workouts on Instagram Then, in 2017 I uploaded my very first YouTube video People seemed to appreciate my workout flows and cues, so I kept going! These two accounts continued to grow organically.
The market for online Pilates and Pilates in social media in 2017 wasn’t as saturated as it is in present-day Because of that, I never felt the pressures of having to attain x amount of followers/subscribers or x amount of views per video The whole experience was pretty stress-free This might not be the case for new accounts today
As my YouTube channel and Instagram account continued to grow, Covid hit and I had a baby By then I was living in Atlanta, Georgia, USA teaching private sessions to clients from my home studio Realizing how much people enjoyed my videos, I started uploading more workouts to YouTube and eventually offered a membership to my channel For a monthly cost, YouTube subscribers gained access to premium videos and more content The added income helped me carve out time to make more videos
As the number of videos increased, I felt the need to organize my content more clearly YouTube is extremely limited when it comes to customizing the platform, so I quickly sought out other options The platform I currently use for my subscription service is easier to navigate, and includes search options Finding the right setup is crucial for a subscription-based service because you want to avoid dragging your subscribers from one platform to another, as that comes with a subscriberloss risk
Thanks to the strong number of my Instagram and YouTube followers/subscribers, people found my services without me needing to spend any money on advertising All those years of posting truly paid off! And now that I have a little more income to spare, I have invested in advertising via Instagram and Facebook, which is honestly worth every penny.
Having the ideal setup for your online services is important, as well as having some social media footprint, but you can’t overlook the special sauce. That thing that sets you apart from everyone else. Maybe it’s your teaching style, what you offer, or what you focus on For me, I like to think (and have actually been told) that it’s my calming voice and friendly attitude, my teaching cues and class flows that people really gravitate towards. Most of my subscribers are here for my Reformer workouts because that’s what I chose to concentrate on I also chose to focus on creating amazing workouts that prioritize mindfulness in form and movement over calories burned. I teach a mix of strong, basic Pilates exercises and more creative and contemporary ones While I do offer some more athletic workout options, that is not my main attraction So, someone who loves to move really fast and pile on the creative exercises will look somewhere else, and that’s ok. Knowing that you cannot cater to everyone out there will make your business that much more successful, because you’ll focus on what you do best
As Saran Pilates continues to grow, I will need to distribute some of my workload at some point I currently create, do, film and edit the workouts I still take care of all of my social media posts as well as email campaigns My graphic design background has really been
helpful, to say the least! As someone who loves control, being a one-woman show is right up my alley However, I would also enjoy working with other instructors and specialists to offer more content to my subscribers. I have a few projects up my sleeve, and can’t wait to share them with everyone
What a journey this has been so far! I am so grateful to be able to do what I love and share my passion with the world. There is no better reward than knowing I’m helping thousands of people feel better in their bodies and minds, and that alone is worth every second of my time
Gabrielle Saran, founder of Saran Pilates, is a Balanced Body certified Pilates instructor. She has owned and operated studios in both Los Angeles and Asheville, and is now based in Atlanta, Georgia, focusing on private training and Saran Pilates ondemand.
Breaking Boundaries with a Progressive Pilates Style
ANDREA SPEIR’S UNIQUE STYLE INCORPORATES
DIFFERENT METHODS OF MOVEMENT AND IN TURN, KEEPS
HER CLIENTS COMING BACK FOR MORE
by CJ Zarb
Step into the world of fitness innovation with Andrea Speir, an esteemed Pilates practitioner renowned for her innovative approach to workout routines But what sets Andrea apart isn't just her mastery of Pilates; it's her clientele that truly turns heads. With a star-studded list boasting names like Olivia Rodrigo, Chrissy Teigen, John Legend, and Zooey Deschanel, Andrea's style isn't just making waves it's creating a tidal wave of fitness fervour in the celebrity world.
While Andrea faces the same challenges as any other trainer, her unique fusion of Pilates with various movement methods has garnered significant attention. Exploring a diverse range of disciplines, from ballet barre to high-intensity interval training, dance cardio to spinning, Andrea seamlessly integrates these elements while maintaining the core principles of Pilates This approach has not only captivated her celebrity clients but also garnered interest from fitness enthusiasts seeking innovative and effective workout routines
With a background in Classical Pilates training, Andrea describes her style as anything but traditional “After 10 years of teaching classical Pilates on Gratz equipment I wanted to challenge myself and my clients differently,” she explains. "After immersing myself in Pilates for years, I couldn't help but feel the pull towards exploring other movement methods It was about maintaining the integrity of form-focused Pilates while infusing it with the incredible benefits of other formats."
“My style most certainly evolved over my first ten years teaching private sessions I began by incorporating the reformer sitting box on the floor for step ups, burpees, mountain climbers, tabata, you name it From there, I began integrating the use of props like dumbbells, glider discs, resistance bands and tubes, Bosu balls, and more I found by having moments to spike the heart rate, my clients anaerobic zone of work and VO2 max improved immeasurably, and improved their connection to their form on the reformer Their results increased at a quicker and more dramatic
pace, and the variety kept them invested and motivated,” she explained
“Let me give you an example, I might use the reformer sitting box placed on a mat to the side of the reformer, and incorporate rounds of tabata on the box to elevate the heart rate and build cardiovascular endurance, then bring it back to the reformer. I fuse these movements in, based on what the target in that part of the reformer flow is - if it’s upper body, I will bring it off the mat and add heavier dumbbells for endurance and bone density, then bring it back to the reformer to target the smaller muscles like the triceps, or open up the pecs and strengthen the postural muscles with some good old fashion Pulling straps Everything comes in an educated approach, to elevate the client’s personal goals and needs while allowing them to get more of an all-in-one approach, thus cutting out the need to go to the gym after their Pilates session,” said Andrea
“At the same time I still use the Classical repertoire as the base of my movements while adding a contemporary flair My clients benefit from this approach because they are getting an athletic push, while not sacrificing their form, or the ‘why’ that Pilates brings. This allows them to work at all levels safely toward their goals This format is used by me personally and is how me and my teachers at Speir Pilates work for both private, group class and virtual video workouts
“When I teach our instructors at Speir Pilates, or lead a teacher certificate training in LA, I also emphasize the importance of HOW you teach Community is everything, making sure clients (even in a large group class) know you see them, you are here
“It’s also important to emphasize the need for observation at all times. For example, if something isn’t working, seamlessly move out of it. If they are looking ...strong, challenge them with one more variation. Always watch their bodies and listen to them.”
for them It’s also imp observation at all time seamlessly move out strong, challenge them their bodies and listen powerful by using effe use hold weight Give in it, or allow them to couldn’t do it I play in truths here I will let a and let them know I d helping to guide them the end, it’s the form w their bodies that day,”
And it’s this style of P attracted a fair amoun words “ we focus on it Pilates is, in its esse important part Result practicing for the long wellness The way in someone’s personal n sometimes be a tight well as what I think th different modalities an they work This allows work within a more sp ensuring their form is getting injured and al inclusion of our fusion work with some of the most brilliant and kind clients, including Jonah Hill, Shay Mitchell, Ashley Olson, Elle Fanning to name a few It’s my clients that inspire me daily,” she recalled
“If I were to offer advice to fellow instructors, I'd suggest that the most crucial tip is to refrain from improvising Go get certified in the style of aerobic fitness you’re interested in, and learn the ‘why’ behind the form and the formatting This will help you understand when and where to incorporate those movements into your Pilates formatting. For teachers right now, the main thing I've learned is to always think like a student Take workout classes around your town, including workouts outside of Pilates You will always take something away, whether it’s an inspiring takeaway, or something you realize affected you in a not-sogreat way These are huge learnings and will keep you connected to what matters to you and your career,” she said
At the end of the day, I think my audience feels a similar pull to Pilates that I do. They love to be educated on their physical health, work toward longevity with their bodies and minds, and have fun while doing it This is how I feel and what I hope lights a flame in my clients People who've joined our community resonate with this approach, and it's incredibly rewarding to have this extended family of individuals, both near and far I feel very lucky and fulfilled!”
Andrea Speir, a seasoned Pilates instructor with over 18 years of experience, is renowned for her innovative blend of modern cardio aerobics with traditional Pilates techniques Andrea owns Speir Pilates in Los Angeles and spends her time teaching private sessions and managing the On Demand platform.
Building a Community of Strength and Authenticity
HOW BLENDING PILATES WITH HIIT AND A FOCUS ON MENTAL WELL-BEING IS TRANSFORMING THE FITNESS LANDSCAPE
by CJ Zarb
Have you heard of HUSTL?
HUSTL. began as an in-person studio in the serene Northern NSW coastal town of Byron Bay Alexz Parvi, driven by her love for fitness and a deep desire to build a supportive community, saw a gap in the market for a fitness studio that offered more than just physical workouts. She wanted a place that also fostered genuine connections among its members The transition to an online platform was a serendipitous result of the pandemic, which Alexz now sees as a blessing The virtual HUSTL platform has allowed her to extend the reach of her unique fitness approach, bringing a sense of community and the studio's high-energy vibe to people across the globe
A Unique Approach to Pilates
Alexz’s approach to Pilates is what truly sets HUSTL apart She describes it as "80% connection and 20% fitness," emphasising that the physical results come naturally when the experience is enjoyable The raw and authentic workout experience at HUSTL is designed to be more than just a fitness routine “Both myself and our Master Trainers participate fully in each session, so that we share the journey with our clients. This creates a strong bond and
a supportive environment where participants feel genuinely connected and motivated,” she explained
Incorporating HIIT elements into Pilates workouts is one of HUSTL 's distinctive features “This fusion enhances the workout experience by adding quick bursts of cardio, long static holds, and dynamic yet low-impact exercises. These elements not only boost the effectiveness of the workouts but also keep them fun and engaging When I first opened HUSTL the creative approach I took to modifying Pilates moves was incredibly controversial but I am excited to see that over the years combining different modalities with Pilates is becoming the new normal,” she said
HUSTL 's primary audience consists of women aged 20 to 40, but the platform's diverse range of classes attracts a wider demographic “We often see expecting and new mothers, yoga enthusiasts, and individuals all at various fitness levels The physical studio, located at Nobby’s Beach on Queensland’s Gold Coast, offers in-person classes with breathtaking ocean views, loud music, and an intense "booty burn " These in-person sessions complement the online offerings by allowing instructors to provide hands-on guidance and ensure participants get the most out of their workouts,” said Alexz.
“What sets HUSTL apart...[it is] 80 per cent connection and 20 per cent fitness, emphasising that the physical results come naturally when the experience is enjoyable. “
Maintaining a sense of community online can be challenging, but Alexz has successfully cultivated a loyal following through consistency, authenticity, and vulnerability Her followers and clients know they can expect genuine engagement, motivating classes, and a supportive environment. The sense of familiarity and comfort that Alexz has built is evident in the feedback she receives Her community loves the relatable Master Trainers, the variety and challenge of the workouts, and the flexibility to train anytime, anywhere.
“In my opinion, HUSTL offers a raw and authentic workout experience; we are on the mat to make you stronger, to shape your muscles, to increase fat loss, to improve cardio endurance but we are also on the mat to connect with you, to be vulnerable with you and to authentically motivate you throughout every session This is what makes us stand apart from our competitors ”
Personal Journey and Mental Health Advocacy
Alexz’s personal background in fitness and her struggle with mental health also significantly shaped her journey to founding HUSTL From a young age, she found solace in exercise as a way to manage her mental clarity Discovering Pilates was a turning point for Alexz; the controlled movements and breathwork provided both physical results and mental peace
“I began mixing Pilates into all my other training modalities and the results I was seeing, alongside the improvement of my mental health, was absolutely life-changing and from there the
idea and journey of HUSTL. slowly began to grow,” she explained
In her classes, Alexz brings her true, authentic self, sharing her vulnerabilities and connecting deeply with her clients. This authenticity not only enhances the workout experience but also creates a safe space for participants to work on their mental and physical health Through HUSTL , Alexz continues to advocate for mental health, using fitness as a powerful tool for holistic wellbeing “Ours is a community that values connection and personal growth,” said Alexz But it’s the innovative and inclusive approach that’s bringing people into her orbit – empowering her clients one at a time.
Alexz Parvi, co-founder of HUSTL , has not only created a thriving fitness platform but also fostered a vibrant community dedicated to both physical and mental well-being. At the heart of HUSTL. is Alexz’s commitment to authenticity, mental health, and innovative fitness approaches that blend Pilates with highintensity interval training (HIIT). Her journey from establishing an in-person studio to launching a successful online fitness app is a testament to her passion and vision.
Put your best foot forward
g, g p y g p y g brain to help with our proprioceptive skills The foot is responsible for balancing your bodies weight and helping us move with ease and grace from different positions, angles and surfaces
Understanding our feet
IF YOU’RE NOT ACTIVATING YOUR CLIENT’S FEET THEY y g, footwear allowing us to rebound and move with ease Most people don’t even think about their feet until they become sore, achey and suddenly cause them grief As we get older our lifestyles change due to work and we become more sedentary; we lose the awareness, flexibility and strength in our feet which decreases our proprioception When our feet are weak, stiff and out of alignment our body compensates, effecting our posture, our balance and the way we move.
If you are a Pilates teacher already you may be aware that our feet are made up of 26 bones, 33 joints and over 100 muscles, tendons, ligaments and nerve endings With this complex mechanical structure, your feet should be agile and strong When we consider this anatomy, it is extraordinary to me how much we neglect them by putting them in solid thick soled and narrow shoes or wear orthotics to give us ‘support' We need to understand that our feet are a major sensory organ that sends
Long term, our poor foot mechanics and choice of footwear can directly impact and contribute to the risk of pain throughout the body (potentially causing knee, hip, lower back pain). When we look at the broad array of fitness programs now available, many focus on improving and strengthening one’s posture through ‘core
work’ but often neglect to incorporate the feet as part of the core There are a lot of intrinsic muscles in the soles and top of the feet as well as the extrinsic muscles originating from the lower leg and attaching to the foot. These muscles are a crucial part of you and your client’s fitness regime and need to be worked out just like every other part of the body This is why Pilates is so beneficial to our client’s foot health and fitness
Joseph Pilates was a man way ahead of his time When we look at Joseph’s work, it’s a system of integrating a full-body workout from head to toe Joseph designed specific exercises on different Pilates apparatus to strengthen and mobilise the legs and feet (for example running, calf rises, leg and footwork), but his invention of the toe corrector, foot corrector, jumpboard and 2x4 bar are genius These tools individually focus on our intrinsic foot muscles, giving them strength, mobility, alignment and awareness which improves our posture and balance
We know that pilates is there to challenge you both physically and mentally; it is a full-body workout promoting all ranges of movement and awareness and the fact that we exercise barefoot already gives our feet a healthy start to increasing our well-being. Every piece of Pilates apparatus that our feet touch becomes the floor, challenging our feet to become aware and activated on different surfaces, widths, and shapes The great thing about Pilates is even as a whole-body workout our feet are constantly activated and without them these full-body exercises are not executed to their full potential
My first goal depending on the individual client, is to mobilise a client’s feet first, to make them become aware and feel the sensation of waking up their feet and how it changes and transfers up through their body For mobility work I get them to roll out their feet with a hard ball or get them on the Makarlus (cups or spikes), this is a game changer for them doing the leg and footwork on the reformer
In my view incorporating specific feet exercises throughout a Pilates session is valuable especially using the toe corrector and/or foot corrector, however if someone’s awareness of their feet is poor, I like to start with mobility and awareness exercises so this can translate this throughout their session while doing standing arm exercises or leg and footwork Initially, their awareness and mobility exercise might take around 15 minutes and then becomes their homework as does foot strengthening exercises (with something like the toe corrector). Let’s go through a few examples of whole-body exercises where I bring awareness to their feet:
Tendon stretch on the Wunda Chair or Reformer;
Arches of the feet are actively pressing into the pedal or carriage, encouraging the heels to drop to promote ankle dorsi flexion increasing the tendon to stretch. Here we focus on foot, ankle and leg strength and stability
Knee stretch on the Reformer;
Enhances toe flexion and ankle plantar flexion against the shoulder blocks, strengthening and mobilising the foot This increases our awareness of the foot during gait to propel us forward
Foot fitness with Pilates
“ ...many focus on improving and strengthening one’s posture through ’ core work’ but often neglect to incorporate the feet as part of the core “
Tests our proprioception, control and skill to maintain our feet in good alignment whilst in narrow straps
Your feet are cued to activate and be grounded into the earth, sending energy up the body and out through the crown of your head for the arms to move freely
The feet are connected to the ladder to create stability and alignment so the spine can move with ease
When you move your feet with intention, you are literally waking them up, increasing blood flow to the rest of your body and allowing them to do their job by communicating with the brain There are 66 joints in our feet that each serve their own individual purpose Get them moving!
for thought
The structure of the human foot is complex yet so beautiful. A powerful yet agile foot allows a dancer to gracefully glide and leap across the stage whereas a tennis player is able to pivot smoothly with speed and confidence across the court Regardless of one’s level of activity, everybody should be given the opportunity to move with grace, agility and confidence to function safely and efficiently
Our feet are our bodies foundation that connects us to the earth. Pilates delivers a full body workout, so the next time you or your clients are doing an exercise check on their/your feet Ask - what are they doing? Are they active? Are they alive?
We need to educate our clients about their feet and how important they are to keep mobile and strong We are so lucky to teach and practice Pilates and it is a fabulous way for your clients to ignite their feet, keeping them strong yet supple Practice makes progress As Leonardo Da Vinci said “The human foot is a masterpiece of engineering and a work of art ” Look after your feet, your body will thank you for it!
Renae Blackmore an instructor since 1996 and runs Renae Blackmore Pilates studio in Wamberal, NSW Australia She is a faculty educator for National Pilates Training and her studio is a host site for NPT. Contact NPT for more information.
Feet
Feet in the straps;
Arm series on the Pedi Pole;
Swan on the Ladder Barrel;
Face-to-face training or online training?
HOW MUCH IMPORTANCE DO YOU PLACE ON THE VALUE OF FACE-TO-FACE TRAINING?
byOlgaTamara
In today’s evolving world of training, an increasing number of Pilates Teacher Training Courses are being offered online, with only limited face-to-face learning in a studio environment
Being old-school in my approach to training, I am a great believer in the practical component of any course that requires physical movement and hands-on teaching to be delivered face-to-face for a number of reasons
There are of course some benefits of online learning in that it’s flexible time-wise and online manuals or videos are always accessible at the click of a button, it can also be handy when studying the anatomy component and case studies too Despite this, I do believe we are losing the benefits of interactive face-toface learning which far outweighs the benefits of learning and practicing Pilates online
Pilates is not unlike martial arts, it’s a discipline that needs to be taught by a Pilates practitioner/teacher trainer in a tangible, practical learning environment A discipline that requires a lot of tactile assistance
It has been said that students have a far greater chance of completing a course successfully by doing it in a classroom situation This could be due to procrastination, putting learning off until tomorrow, next week, next month, trying to learn late at night when the house is quiet but the student is tired, and perhaps even a feeling of isolation with little interaction with trainers and colleagues
In the January 2023, Mathew Mason published in MAVENZEAL the Digital Learning Expert said; “While online courses can offer numerous benefits for learners, they may not always provide the impactful outcomes that you desire The unfortunate reality is that the completion rates for online courses are very low Various research has the percentage rate for completion of online courses between five and 15 per cent, with research from Research Gate putting Massive Open Online Courses at three to six per cent Because people are not completing their self-paced online courses, they are not getting the full impact of the learning.”
The personal element and the benefit that face-to-face
benefits
Immediate feedback 1
In face-to-face training, instructors can provide immediate feedback on your teaching techniques and style ensuring you're teaching exercises correctly to prevent injury and maximise effectiveness for your client/s You can also access more information and gain a richer understanding through your teachers’ touch, body language and voice
Your teacher trainer can make real-time corrections during faceto-face sessions, ensuring that you understand and implement the correct form and alignment of Pilates exercises It’s difficult to correct the body when the trainer is only seeing the student from just one angle while looking at a flat screen I encourage my teacher training students to “stand back and circle the client like a shark” to see the body from all angles Only then can you really see what needs correcting
Face-to-face training allows for hands-on instruction where instructors can physically guide your movements and adjustments, enhancing your understanding and mastery of Pilates techniques It provides you with the skills to know how much pressure to use or not in any particular exercise and the most effective hands-on placement which in my view, cannot be learnt online. It must be felt and practiced
Face-to-face training fosters an interactive learning environment where you can engage in discussions, ask questions, and collaborate with peers, creating a more dynamic and enriching experience. You have the opportunity to connect with, problemsolve, and network with other students
2. Real time feedback
3. Hands on
4. Interactive learning
In-person training provides opportunities to build relationships and networks with fellow students, instructors and peers, fostering a sense of community and support that may be lacking in online learning environments
Face-to-face training allows instructors to demonstrate exercises and movements in person, providing clear visual examples, showing hands on techniques so that the students can learn the most effective way of assisting their potential clients
In face-to-face training, you have access to specialised Pilates equipment and props, allowing for a more comprehensive and varied learning experience compared to online programs that may be limited to just mat or reformer exercises
In-person training provides opportunities for direct mentorship from experienced instructors, offering guidance, insights, and career advice that can be invaluable for your development as a Pilates teacher.
While online learning offers flexibility and convenience, face-toface Pilates teacher training offers unique benefits that enhance the quality and depth of your learning experience
Face-to-face training often involves group classes or workshops, allowing you to learn from observing others and benefiting from group dynamics, motivation, and camaraderie
At the end of the day, the learning you can get in a face-to-face environment is invaluable and unmatched in my opinion Sure online learning has its place but the experience is much richer in a face-to-face environment If you want to accelerate your learning, as a teacher for over 20+ years I can tell you this is the best way to do it
Olga began her career as a classical dancer with the Australian Ballet Company in 1971 and discovered Pilates early in her journey. Following her achievements in dance and acting, she transitioned into fitness instruction, founding "Designing Moves" in 1986. Inspired by the Authentic Pilates Method, she earned certification in The NY Pilates Method and Romana’s Pilates in 2003, now overseeing the Authentic Pilates Studio and guiding the Authentic Pilates Education International teacher training program.
Olga will once again be running the APEI Pilates conference in Sydney 18-19-20 October 2024 which special international guests Jean-Claude Nelson and Simona Cipriani. This event is suitable for contemporary teachers interested in the classical methos and continuing education for Classically trained teachers The learning never ends! To find out more and book visit here.
Pain in the Butt?
HOW TO HELP YOUR CLIENTS WITH HIP PAIN
bySoniaAhmed
Hip pain can be a (literal) pain in the butt - affecting a person's activity levels and quality of life The most common hip issue I come across in physiotherapy and the Pilates studio would have to be Greater Trochanteric Pain Syndrome (GTPS) Also known as Trochanteric Bursitis, Gluteal Tendonopathy and Lateral Hip Pain
So let’s delve into the symptoms, science and how Pilates can help
Common symptoms you’ll hear from clients:
Unable to lie on the affected side Often noticed when in bed
Pain to the outside of the hip, often tender to touch
Pain running down the side of the thigh
Pain into the upper gluteal region, or deep buttock pain.
Lower back pain/sacroiliac joint pain
Pain climbing stairs
Pain on standing or sitting for a prolonged period
Once cleared by a healthcare professional, exercise therapy is the first course of action to improve strength and function for people with GTPS As Pilates increases in popularity amongst referrals from healthcare professionals, it places Pilates teachers in a perfect position to use their skills to help their clients
Firstly, let’s nerd out on the science of why it occurs, and how you can apply the right exercises to alleviate and improve symptoms for those suffering
GTPS is often caused by overload to the Gluteus Medius and Minimus muscles and their tendons The tendon attachment lies over the Greater Trochanter bone to the side of the thigh, where there is an underlying bursa (a fluid-filled sac between the tendon and bone) which can also become inflamed and painful
Applying load is the mainstay for building strength in muscles, tendons and ligaments over time. However, if the load becomes excessive, or repetitive and exceeds its normal capacity, injuries can occur Tendinopathy is the most common clinical tendon condition related to overuse (1)
Whilst this can affect anyone for the aforementioned reasons, it is most common during the stages of life around perimenopause and menopause due to a reduction in blood oestrogen levels
Reduced oestrogen directly affects collagen synthesis, and is associated with reduced tensile strength & degradation of the tendons (2)
Tendons respond well to appropriate load to assist healing. So what exercises are best for this? A systematic review of 56 studies that looked at exercises that generate the highest muscle activity in the Gluteus Medius and Minimus muscles found the following to be most effective (3):
Hip hitch/pelvic drop
Standing hip abduction
Single Leg Bridge
Side-lying abduction with internal rotation of the hip
Lateral step ups
Resisted side steps (abduction)
Single Leg Weight-bearing
Apologies to those clam lovers out there: Clam was the least favourable in terms of activity in the Gluteus Medius Considered an acceptable exercise for early rehabilitation and motor control, it is not useful for strengthening. So put those clams away, and let's look at how we can use the exercises listed above, both in the Pilates studio & at home
Here are a few exercises that I like to teach, including some challenges & progressions, depending on the person and their abilities:
Wunda Chair:
Standing Press Down Front & Sid
Going Up Front & Side
Mountain Climber
Shoulder Bridge: pedal up & sing
Cadillac/Tower:
Shoulder Roll Downs
Leg Springs - Supine and Side lie
Single Leg Springs - Supine, Opp lateral hip
Standing Leg Springs - particular
Reformer: Footwork
Single Leg Footwork
Knee Stretches Front Splits
At home:
Step Ups Front & Side (Step height can vary to progress)
Split Squats / Single Leg Squats
Shoulder Bridge, feet elevated
Single leg Shoulder Bridge, feet
Shoulder Bridge - feet on floor
Single Leg Shoulder Bridge
Side Kick Series (affected side up
Standing Hip Abduction, Extension, Flexion / resistance band
Hip Dips
Single leg standing & Hip Dips (affected side)
Standing Footwork Squats and Single leg Squats Lunges
Here are some points to bear in mind when seeing a client with GTPS:
Sonia is a Physiotherapist and Pilates instructor, trained in both Contemporary & Classical methods. Alongside teaching, she provides bespoke consultation services for teachers seeking clinical advice & Pilates-based solutions for clients In the Studio:
Often symptoms respond well to appropriate exercise and small modifications Of course, in some instances, symptoms may not improve with time and exercise, in which case you can refer to my favourite motto: “When in doubt, check it out!”
1 During the rehabilitation process (which can take several months), some discomfort during exercise is to be expected. As everyone’s injury level and pain tolerance will be different, each person must work within their limitations I usually advise up to a 3/10 on the pain scale (10 being the worst level of pain), but no more. If the person reports pain greater than this, or pain lasts for more than 24 hours after exercise, then the load needs to be reassessed Consider reducing exercise difficulty, resistance level and repetitions
2 An irritated bursa doesn’t like being squished! Compression of the bursa above the Greater Trochanter can exacerbate & prolong symptoms Consider these simple lifestyle modifications:
● Do not sit with your legs crossed
● Don’t lean into the hip when standing Stand with weight evenly distributed through both feet
● In bed: lie supine with pillows under the knee.
● Side sleepers: lie on the unaffected side, with a pillow between the knees This prevents the top leg from crossing over
References:
1. Snedeker JG, Foolen J. Tendon injury and repair - A perspective on the basic mechanisms of tendon disease and future clinical therapy. Acta Biomater. 2017 Nov;63:18-36. doi: 10.1016/j.actbio.2017.08.032. Epub 2017 Sep 1. PMID: 28867648.
2. Frizziero A, Vittadini F, Gasparre G, Masiero S. Impact of oestrogen deficiency and aging on tendon: concise review. Muscles Ligaments Tendons J. 2014 Nov 17;4(3):324-8. PMID: 25489550; PMCID: PMC4241423.
3. Moore D, Semciw AI, Pizzari T. A SYSTEMATIC REVIEW AND METAANALYSIS OF COMMON THERAPEUTIC EXERCISES THAT GENERATE HIGHEST MUSCLE ACTIVITY IN THE GLUTEUS MEDIUS AND GLUTEUS MINIMUS SEGMENTS. Int J Sports Phys Ther. 2020 Dec;15(6):856-881. doi: 10.26603/ijspt20200856. PMID: 33344003; PMCID: PMC7727410.
Tell us a little about yourself and your Pilates background?
I am Sarah! I am 26 and have always grown up in Sydney I teach in some of my favourite studios in Sydney including BodyLove, Total Tone, Peaches and Body By Berner, all of which I am lucky enough to have made amazing friends there I have been teaching for almost five years now and while I have done both my pilates and reformer certifications I’m very much a dedicated mat girly When I am not teaching I am also a clinical nutritionist and recipe developer so I’m either seeing clients or doing some yummy, healthy cooking in the kitchen!
How did you discover Pilates?
I discovered pilates when I was about 14 years on old YouTube on a channel that I am sure some people would be familiar with called blogilates She would do fun pilates song challenges and I fell in love with them and would do them in my living room and with my friends. I did this for a few years
How do you keep learning? What inspires you in your work?
I feel like my inspiration comes when constantly going to a variety of classes! Of course, I have my favourite instructors who I feel are similar to me in their style, but I try and get to different studios as every place has its own vibe and I feel like cueing and flows are hard to change up if you are only experiencing the same things all the time Of course, Instagram helps but I feel like doing it in your own body in a class is more helpful I also love using some online platforms like Alo moves and TF studio Of course, all the girls I work with inspire me every day especially the girls at Total Tone in Sydney’s Eastern Beaches who I used to work with and now own this amazing studio!
The best advice you were ever given as a teacher
The best advice I got was to accept that not everyone will like you and that is ok! Instead of trying to make everyone like your classes, figure out your own style and you will attract people who are after that class There is a reason why there are so many styles, varieties and instructors because everyone has a certain way they want to move that is not always reflective of you as a teacher but more from the client in how they want to move!
I think also being curious about learning and always being open to feedback and growth is also important Once you
stop being curious you lose the motivation to be creative and there is always room to improve! Constantly being aware of how you can integrate creativity through movements, flows, cues, language and music can make the biggest difference to a class and your clients!
Is there something you try and instil in each of your clients?
I think focusing on moving to feel good, to push, feel stronger and amazed in what they can do rather than focusing on aesthetics is key for me I really try not to cue or make comments around how it will make you look but to show them that movement has so many other amazing benefits for the body and the mind.
The best Pilates course you ever did was...
Body Love Academy! As one of the first studios I ever worked for, owner Ali Handley and Pilates Educator Sophie Moschos are an absolute WEALTH of knowledge! I learn from them every day and their courses are seriously incredible I could not recommend them more
What’s your favourite piece of equipment to use with clients in studio and why?
I love the pilates ball!! I just feel like you can do so much with it, especially so many core variations and side lying oblique work that burns so much but are so good for you! It is so easy to flow with and also is an easy prop to travel with, I always take it on holidays!
How do you stay motivated?
Does your family ‘really know’ what’s involved in your job
I think finding habits that are sustainable is so important and for me, exercise is like brushing my teeth I do it every day without thinking about it because it is just part of my life and routine For me, it helps clear my mind and anxiety SO much so is such an important part of looking after my mental health I also love a challenge and love feeling myself improve and get stronger! Going to classes and running or working out with friends also helps me stay motivated
What makes you laugh the most?
My friends!! Their spirit, energy and hilarious comments never fail to put a smile on my face.
What's your favourite way to spend a day off?
Going to class, an ocean swim and a coffee with the dog!
How many pairs of grip socks do you own?
Haha as a mat girl probably not enough!! I might own two to three pairs, were you expecting more? And I loveee a band! You can't go wrong It provides a deeper burn but also offers a good deep stretch too
More or less I have dragged them to a few classes and got them to do some classes on holidays so I think they have a bit of an idea Who knows what they think though? Maybe a good dinner conversation starter for tonight
works for BodyLove, Total Tone, Peaches and Body By Berner in Sydney, Australia and can be found here.
Sarah
Upcoming courses
BASIAUSTRALIA
Comprehensive Teacher Training Course – Brisbane – BASI Pilates Academy Aust – 16 Aug – 17 Nov Mat and Reformer Mat program
Comprehensive Teacher Training Course – Perth – Rig Pilates – 13 Sept-8 Dec Mat and Reformer Mat program
Find out more basipilates com au/education/
BODYORGANICSEDUCATION
Wunda Chair - Sydney - 27-28 July
Programming - Hobart - 14 August
Certification course starts Brisbane, Canberra, Sydney, Cairns Noosa - August 2024, Makarlu Masterclasses Sydney 19 July, Gold Coast 7 July and Brisbane July
CoreAlign Brisbane October
A full event calendar can be found here
The Pilates Vibe are now running Body Organics Mat, Reformer and Comprehensive Courses in Melbourne
Find out more www bodyorganicseducation com or contact info@bodyorganicseducation com
REACHMOVEMENTHEALTH
Further your education with one of Reach's online masterclass sessions
Join Sally Anderson between Feb-Nov 2024 on the first Saturday of each month for a live online Reformer and Matwork class followed by Q&A Courses also available in Pilates for Pregnancy, Visceral Mobilisation, LumboPelvic Rhythm with Lisa Jackson and or Pilates for Multi-Dimensional Posture and more
Find out more reachmovementhealth com/continuing-education-programs-2023/
PILATESITC
(10838NAT) Diploma of Pilates Instruction, Matwork and Reformer + Small Apparatus Pathway Reformer and Small Apparatus Pathway Matwork and Small Apparatus Pathway Studio Instruction Pathway Anatomy + Physiology (Online only), (10839NAT) Advanced Diploma of the Pilates Method
Upcoming Blended Entry Points:
NSW: Enrol for Reformer in July
TAS: Enrol for Matwork in September
All States: Advanced Diploma – enrol and start any time
Continuing Education: Scolio-Pilates® Modules 1 & 2 of the ScolioPilates Professional Certification Program in Perth, Brisbane and Sydney in 2024
Give the Pilates ITC Careers Team a call on (08) 9330 4570 to secure your place - pilatesitc edu au/
POLESTARPILATES
Polestar Pilates Australia (RTO 91620) offers the government accredited (10828NAT) Diploma of Polestar Pilates Comprehensive Instruction Method
The following pathways are available face-to-face throughout Australia and enrolling now:
For a complete list of courses see the Polestar website: https://www polestarpilates edu au/courses-ps/
Upcoming Continuing Education Courses include
Online Masterclass series - available anytime
Wundarful Chair WS Part 2 – NSW Sydney 06 July
No Springs - Melbourne - 21 July
Womens Health 2 days – SA - Adelaide 27-28 July
Spinefitter workshop - Sydney - 2 August
TMJ & Fascia - Melbourne - 10 August
Life in Plastic Mat class - Melbourne - 10 August
Reformer Workshop and Studio Workshops with Kimberley Garlick: Exploring the Ball and Socket Workshop - Sydney - 8 November Reformer Workshops - Defying Gravity and Pilates is not a Gym Workout - Sydney9 November
For a complete list of courses see the Polestar website: polestarpilates edu au/pilates-continuing-education/
Upcoming courses
NATIONALPILATESTRAINING
National Pilates Training (21719) offers the following governmentaccredited skill sets and qualifications
Groupfit professional pilates Instruction
Professional pilates matwork Instruction
Professional pilates reformer instruction
Diploma of professional pilates instruction (10838NAT)
Advanced Diploma of the pilates method (10839NAT)
Our government-accredited courses are available in person - Melbourne, Sydney, Brisbane, Canberra, Hervey Bay, Morisset- NSW, Ballarat- Victoria, online only – global
2024 intakes include:
- Melbourne, - August – in person
- Canberra, July- in person
- Brisbane – July – in person
- Central Coast – August
- Online only – anywhere anytime in Australia and world- wide
National Pilates Training has courses starting each month, in person, in a location near you and all courses are available online wherever you are Find out more www nationalpilates com au/
STOTTPILATES
STOTT PILATES® Intensive Matwork and Intensive Reformer Courses to be held in 2024 at Innaessence studio in Queensland, Australia
Intensive Cadillac Course – 21-25 Aug 2024
Intensive Chair Course – 28-30 Aug 2024
Intensive Barrel Course - 31 - 1 Sept 2024
Pre-natal Reformer and Post natal Pilates workshops - 26 Aug 2024
Contact Innaessence here
STUDIOPILATES
Studio Pilates offers a number of different courses including:
Matwork Course, Reformer Course, Matwork Programming and Progressions, Platinum Instructing Course, Anatomy Course, Wunda Chair Course, Ball, Circle and Band Course and more
Those in the USA and UK can join one of their online courses via zoom
For a complete list of dates in other states see the Studio Pilates website studiopilates com/education/book-a-course/
TENSEGRITYTRAINING
Cert IV in Contemporary Pilates and Teaching Methodology
Cert IV of Contemporary Pilates and Teaching Methodology (52855WA) with Reformer (Cert IV and Reformer)
Integrated Diploma of Contemporary Pilates and Teaching Methodology Pilates Group Reformer Instructor Training (PGR)
Tensegrity offers training in NSW, QLD, VIC, SA and TAS
For a full list of dates in all states visit tensegritytraining com au/accredited-training/
STOTTPILATES
Training at Inna Essence
Attention all STOTT Pilates Trained Teachers: This is your chance to upskill and add to your teaching repertoire
Join our Intensive Cadillac, Chair & Barrels Course (ICCB) in August
Attend one or all 3 courses to enhance your knowledge and teaching capabilities
Intensive Cadillac – 21 - 25 August
Intensive Chair – 28 – 30 August
Intensive Barrels 31 August – 1 September
See all of the other Courses & Workshops offered at Inna Essenceinnaessence com/instructor-training
