Aspire Pilates Center

Sneak Some Fitness into Your Holidays

2011-12-16T14:28:00.000-08:00

"The most wonderful time of the year" is upon us. Twinkling lights, office parties, family fun, and expectations of joy and merriment abound. Children wait breathlessly for the holidays, while adults often experience a mixture of excitement, feeling overwhelmed and melancholy.

With all our big plans for fun, we know that we should take care of ourselves during this whirlwind time. But we soon get discouraged and often give up, opting instead to "take care of myself in January." But,with a little strategy, you can have an outrageous holiday season while mitigating stress and depression.

Live in comfortable shoes so that you can take advantage of using your body physically at any moment. Instead of driving around in circles for that perfect spot at the mall, park at the far end of the parking lot and enjoy a little cardio. Use the stairs versus the elevator.

While traveling by air, carry your own bags to do some strength training. Avoid the moving walkways. Stretch, do isometric exercises and practice deep breathing while at the gate. If you get stranded waiting for your plane, you may as well take advantage of it and take a brisk walk around the terminal. You will feel great and your stress level will certainly drop.

Workout before going to stressful family meals.This will help with nervous eating, as well as your ability to cope with those "interesting" conversations.

Walk with your family to see the neighborhood lights. Avoiding the car can give you a great time of family bonding while establishing a tradition of holidayexercise.

And while you're at it, get a massage and enjoy a hot bath!

Socializing and eating questionable food is part of the fun of the holidays. Sneaking in a bit of exercise will keep your energy up, your stress level down and your waist line in check. You can then begin January with high energy, a great sense of accomplishment, and ready to make 2012 a fantastic year.

Serious Athletes Cheer!

2011-09-22T14:33:00.000-07:00

Cheerleaders Are Serious Athletes

Gone are the days when cheerleaders stood on the sidelines without breaking a sweat and "rah rahed" while shaking pom poms. Today's cheerleaders participate in a heavy-duty contact sport that demands a high level of athleticism, strength, flexibility, balance and endurance, all of which are driven by the power of the Core. Cheer now requires a high level of discipline, long practice hours, and infinite bravery. According to the Sports Injury Center and National Cheer Safety Foundation, over 70% of cheerleading injuries are strains, sprains and soft tissue injuries, and cheerleading accounts for over 65% of the catastrophic injuries in female sports. The athletic demands of today's cheer can no longer be ignored.

These young athletes (most aged 5-18, unless they continue through college and professionally) dance hard, lift their teammates overhead, tumble like gymnasts, and get tossed around like confetti at a wedding. Take a moment to think about the strength it takes to do all that! It's no wonder that hamstrings and groins get pulled, backs get injured, knees, ankles and wrists get sprained, and shoulders get dislocated. And because cheerleaders often start stunting very young, there is a high potential for strain on immature joint structures that may not have yet developed the muscularity to keep the joints stable.

The best coaches take conditioning seriously and stress safety. They drill basics, teach progressions, and do a great job trying to keep their teams healthy. But with the high number of injuries sustained performing super human feats, it is clear that cheerleading has developed into a sport that deserves athletic kudos and requires a high level of cross training in order to be successful and healthy.

So whether you're a solid base or a flyer who craves anti-gravity, cross train for success. A strong conditioning program starts with solid Core strength, flexibility, balance, healthy body mechanics, and addresses the muscular imbalances of the sport. Don't let the smile and pep fool you. Cheerleading deserves serious respect. Train both your body and mind for success. Go Team!

If We Skipped the Elevator, Would We Still Need the Stair Master?

2011-04-21T12:52:00.000-07:00

Gone are the days when most Americans had to fetch water to bathe, forage for food in the forest, chop wood to build homes, chase after large prey, and farm the land just to get dinner. In other words, we've lost our built-in daily exercise. Have you ever stopped to think that the fantastic level of comfort that our culture enjoys is killing us with convenience and ease? We stumble out of bed, walk just a few steps, and run a hot shower. We press "heat" and we suddenly have breakfast. We exit our garage via an electric door opener, drive to work where we ease into an elevator, then sit all day in a chair. We even go through the drive-through at lunch to keep from getting out of our car and walking inside. I'm sure most of us would agree that getting up to change the TV channel is now way too much work. In other words, we have perfected the ability to do the least amount of physical activity possible. Now we have to figure out how to get to the gym in order to put movement back into our bodies. Strange, right?

Want a couple of really great tricks to get some exercise and movement back into your daily routine?

Park your car down the street from your home, at the far end of the parking lot at work, at the grocery store, and at all of your errands.
Take the stairs vs. the elevator.
Misplace your remote control for the TV.

If you are recovering from joint pain, you may have to gently build up to this new movement as your body adjusts to more activity. By adding these baby steps, you will be amazed at how quickly you build new strength and endurance. These extra few minutes of exercise will soon add up and have you energized and focused for the rest of your day, easily making up for the minutes that you "spent" doing the exercise. So while you may not need to sprint to catch your evening meal, you'll soon be looking for excuses to run more errands. Keep yourself moving so that our modern life and technology (which is designed to make our lives easier) doesn't kill you slowly and comfortably with its "Ahhh" factor.

Gotta' Love Pilates, it Makes Golfers Great!

2011-03-25T12:13:00.000-07:00

Who says that golfers aren't athletes?

Most of us agree that basketball players, gymnasts, swimmers, and even professional dancers are athletes. It's expected that serious athletes approach their sport with serious physical conditioning to compete well. Whether it's traditional weightlifting and stretching regimens, to more progressive workouts found in Pilates or yoga, athletes know that they must build strength, flexibility and balance if they are to play well, avoid injury, and gain an edge over their competition.

So what about golf? As golf is often seen as a kinder, gentler, social activity, many people start playing as older adults or casually on weekends, and overlook training their bodies for high level athletics. But because of the percussive force and rotational torque through the body, the golf swing requires a high level of athleticism to be effective and sustainable. How are players able to produce more driving power and minimize the impact on their joints year after year? By building a finely tuned physical instrument armed with Core strength, flexibility, balance, and healthy body mechanics.

Strengthening the Core (the deep muscles that create stability in the spine and pelvis) gives us untapped power, explosiveness, and helps protect us from injury. Improving flexibility helps our range of motion, creates an ease of movement, and the ability to distribute force more uniformly throughout the body, which prevents us from over taxing joints in areas such as the shoulders and lower back. Balance and healthy body mechanics help build a smooth and consistent swing with less effort. And a well designed golf conditioning program not only helps your game improve and speeds recovery after long weekends on the green, but enhances your daily life with more energy and fewer aches and pains.

So if you want great club head speed, a smoother swing, longer drives, and faster recovery time, tap into your inner athlete. Regardless of your age or fitness level, by taking your conditioning to the next level, you can improve your handicap while improving the overall quality of your life.

Ad info:

Love Golf? Tap Into Your Inner Athlete
Improve Your Handicap
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I’m able to maintain & lower my handicap, continue to excel, & play at a more competitive level." Joe Z., 0.0 Handicap, Aspire Client

2011-02-24T14:16:00.000-08:00

From "Brick Man" To "Gumby" Golfer
Client of the Month, Joe Z.

"Before Pilates, I didn't even really know what my Core was and now I can feel it working during my daily activities."

Joe is an energetic, personable, smart man who truly loves golf. In his mid-50's and with a 0.0 handicap, he competes at a high level in amateur golf tournaments around the country. When Joe walked into Aspire 18 months ago, he was frustrated, in pain, and wasn't sure where to turn. The long hours on the golf course, coupled with many hours at his desk at work, had grown into severe back pain complete with several herniated discs, a torn rotator cuff which had turned into frozen shoulder, neck pain, knee pain, and a multitude of other daily aches that made his life difficult and playing golf very painful. People were telling him that he may have to retire from golf, as his body was "giving out" on him. "When I started Pilates over 1 ½ years ago, I was searching for something that would eliminate joint and muscle pain without causing more injury. I was also searching for a way to still play golf and get better." While working with a chiropractor and a massage therapist, a local body worker told Joe that he should try Pilates for Core strength and joint stability.

When Joe started Pilates, he was lacking strength in key areas of his body that help keep pain at bay and help with athletic performance. He was also extremely tight and inflexible, which quickly earned him the friendly nickname of "Brick Man." As with all of our clients, we started very slowly and steadily with Joe. We began building from the "inside out" by first strengthening the deep core muscles in order to stabilize the spine. Then we began addressing the rest of his body with good body mechanics and strengthening. "Tonya has been a life savior. She has given her time and energy to identifying my individual bad habits, weak muscles, and stressed joints, and to providing me with specific exercises that have not only helped reduce my pain level, but have also increased my strength, flexibility and balance."

Not long after starting Pilates, Joe noticed a big decrease in his back pain, which was followed by reduced pain in his other joints. Once we got his body mechanics working better, we began building his strength, flexibility and balance. This continued to improve the comfort in his body and then we were able to start golf specific Pilates training. Using not only traditional Reformer and Cadillac Pilates machine exercises, we added balancing on props that wobble, rotation on moving objects, swinging the golf club while standing on unstable and tricky surfaces, and breathing techniques to increase rotation and power while driving the club. Soon, his friends noticed that he was suddenly "going long" and wondered if this Pilates stuff that he was doing was really working.

"I am able to play and practice more and

my body mechanics are much better, allowing

me to swing the club more effectively,

producing more club head speed."

After a few months, he noted that he was able to play and practice for longer and longer periods of time without feeling like he was "shredded." With Pilates, Joe is now able to play 36 holes a day with little or no pain. And now, even when he is sore, the pain is less dramatic and his recovery time is faster. "I am now able to help myself when my muscles get tired or stressed. I now know which exercises will help reduce my pain and speed my recovery." While Pilates has helped eliminate much of the pain that Joe has had in his body for such a long time, the bonus is that it has also given him new and untapped strength, which in turn has improved his golf game.

Pilates is a fantastic form of training which focuses on your body's specific needs. "Pilates has really changed my life and taught me about my body and its unique traits. With my new found flexibility, I am able to maintain and lower my handicap, continue to excel, and play at a more competitive level." A reflection of his new found flexibility is Joe's new nickname at Aspire - "Gumby."

Golf is an integral part of Joe's life, and now he has many more years to hit the ball as his golf continues to improve and his body continues on its path to happiness. The overall shift in Joe's body not only has given him new power, endurance, and a better quality of life, but it has given him many additional years of joy playing his beloved golf.

Best of luck, Joe! Here's to fewer strokes, longer drives and a pain-free life on the green.

Athletes: Performance Through The Roof

2010-05-20T13:00:00.000-07:00

Real men doing Pilates.

Did you know that athletes do Pilates? Or have you always thought that Pilates is just for "girls"?

Actually, Joseph Pilates was a professional boxer who extensively trained competitive athletes in the fields of boxing, wrestling, gymnastics, circus arts, dance, as well as actors, police officers and people of all walks of life. The Williams Sisters, Tiger Woods, John England, the New Jersey Nets, Orlando Magic, the Green Bay Packers, the Detroit Lions, the Milwaukee Brewers, and closer to home, the UC Berkeley Golden Bears, all use Pilates as an integral part of their training.

Why is Pilates such a great form of strength training for athletes? Pilates is a method designed to strengthen the core while increasing whole body strength, flexibility, and balance while emphasizing healthy body mechanics. Many commonly used training regimens utilize high repetitions with

Joseph Pilates at age 57.
Athleticism that many
20 years olds would envy.

heavy weights, followed by stretching (hopefully) to prevent the tightening of muscles. In contrast, Pilates emphasizes short reps focused on perfect form and the "eccentric" contraction of the muscle. (An eccentric contraction occurs when the work of the muscle happens while it is lengthening, versus shortening.) The result? A workout with the perfect balance of strength and flexibility, a newly found awareness of one's body in space, topped off with the training of solid, healthy body mechanics. And healthy, balanced body mechanics create a smart and efficient quality of movement that allows you to throw the ball farther, run faster, and jump higher.

Athletics (and life) requires the dynamic, multi-dimensional movement of our bodies. In sports, movements are not simple and two-dimensional. Tackling and hitting require rotation and torquing in any given direction with force. That means that two-dimensional bicep or hamstring curls and crunches don't translate into the dynamic, multi-dimensional movements needed for the power and agility of high performance sports. Athletes need to strengthen their muscles in multiple planes and alignments in order to throw a ball effectively, swing a bat, dismount off of an apparatus, sprint towards home, or defy injury of a hard hit.

Stronger, More Flexible &
Faster With Pilates

Strength and flexibility also determine your speed. You may have a very fast gait, but if your muscles are tightly bound, your stride will be shorter than its potential. And tight muscles often lead to injury which can haunt an athlete for their entire career. Sadly, such injuries can force an athlete into early retirement from the game that they love so much. Pilates can help prevent injuries and can also help strengthen an athlete after they have "recovered" to regain their pre-injury strength, flexibility, speed and more.

In addition, using Pilates equipment is a phenomenal resource for plyometrics. Athletes can jump in a horizontal position; decreasing the effects of gravity, while allowing their trainer to help them re-pattern old, bad habits which may slow them down and decrease
power.

Pilates takes an athlete's already dynamic body and mind and transforms it from the inside out. What happens when you increase deep core strength, flexibility, balance, and new movement possibilities? An athlete's game goes through the roof!

2010-04-07T23:39:00.000-07:00

Reaching New Heights:

April Client of the Month, Natasha C.!

Natasha realizing her new Pilates-improved potential.
Photo courtesy of Terri Carl.

Natasha C. has pretty dancer lines, a wonderfully focused and hard working attitude, and plenty of potential for a career in dance. We met two summers ago while I was teaching contemporary dance at Contra Costa Ballet in Walnut Creek.

The following summer, I again had the privilege of teaching Natasha and was happy to see that she had improved nicely over the year. Through Contra Costa Ballet's detailed technical training and eye for excellence, an inspiring summer away at Ballet Austin, and Natasha's love of dance, determination and great work ethic, she was beginning to transform into a solid dancer.

Natasha's beautiful, stronger lines.
Photo courtesy of Terri Carl.

In order to be as strong and prepared as possible for her upcoming summer program auditions, Natasha began studying Pilates at Aspire about 6 months ago. Like most dancers, she was concerned about the height of her leg extensions, her strength, flexibility and balance, and the potential for injury. Having a delicate, ballerina-sized frame that had not yet come into it's power, she had only glimpsed her future potential when we began working together.

Like all human beings, dancers develop unhealthy compensation patterns in order to succeed with movement. This over use of certain muscles and under use of others, hinders athletic performance and often causes pain. As with all Aspire clients, we began with our "inside out" path of strengthening and stabilizing Natasha's core. As her core strength increased, Natasha quickly discovered that movements initiated from this deep, center of the body were suddenly stronger, easier, more graceful, and didn't hurt.

Our next task was to focus more specifically on the alignment and stability of Natasha's foot, ankle, knee, hip and spine. Natasha has beautiful "banana" or "croissant" feet, as they are referred to in the dance world. "Banana/ croissant foot" is admired for the high graceful arch which gives a dancer's lines a lovely, polished look. However "croissant foot" is often accompanied by weakness in the ankles and feet. And weakness in any joint usually translates into wobbles of instability, loss of power in movement, and possible pain in the future.

"Soon after starting to work at Aspire," says Natasha, "I found that I began to use muscles that I didn't even know that I had. My big toe, which had always refused to point with the rest of my foot, now curls over with the rest of my toes. Right away, my ankles started getting stronger and more stable."

Natasha's extension at 6 weeks working with Aspire.
Photo courtesy of Terri Carl.

Natasha knew that she wanted her leg extensions to be high and turned out, but couldn't quite get her leg up without pain in the front of her hip. "When I figured out how to connect my core to the rest of my body," says Natasha, "my whole body became more flexible. My extension got higher without the "ginching" of my hip flexor. My turnout improved and I could suddenly balance for FOREVER." "Ginching" is dancer speak for "ouch."

Taking Pilates right before her dance classes and rehearsals meant that Natasha was already warmed up without being fatigued, and able to access the correct muscles from the very first note played in class. She was soon thrilled to discover that "my ankles and body no longer wobble on promenades and I can jump much higher with less effort."

Each day Natasha continues to get

Natasha's extension after working with Aspire for just 4 months.
Photo courtesy of Terri Carl.

stronger, more flexible, better balanced, and smarter in her body and approach to movement. Using Pilates technique, she has excelled beautifully and has "leap frogged" forward in her dance progress during her past 6 months of training.

After being accepted to several world class summer dance programs, Natasha is excited to be off to the prestigious Miami City Ballet in Florida. She will get to enjoy the sun and sand, while training with fellow ballerinas from across the country. Natasha has begun to open her beautiful, newly found wings as a young butterfly and will soon take to the skies.

Best of luck, Natasha! We can't wait to see your name in lights!

Lisa T. -February 2010 Client of the Month

2010-02-17T22:46:00.000-08:00

When Lisa walked into the studio, she was in horrible pain and without much hope that she could feel better. She was on a medical leave of absence from work and spent much of her time icing her back. Before being injured, she was a vibrant elementary school teacher and avid world traveler.

"A year and a half ago, I slipped at work and slipped a disc at the same time. I underwent four months of physical therapy, chiropractic appointments and two epidurals. Doctors were telling me that the pain was 'normal' and I'd probably be in pain for the rest of my life. My daily activities had become excruciating. I was so badly injured that walking was painful. After trying yoga, I started Pilates."

When Lisa started working at Aspire, we started out slowly. "The first couple of weeks in private sessions, we worked on breathing exercises to get my core muscles to kick in. It doesn't sound like much, but I was in pain and too weak for anything else." These basic exercises gave Lisa a solid sense of body awareness, began strengthening her deep core muscles, and helped to stabilize her spine. In order to minimize her pain, we also suggested changes in how Lisa approached her daily activities, such as how to sit while grading papers and positions in which to sleep, which began to make an impact on how she felt.

Prior to beginning Pilates at Aspire, Lisa had little success relieving her pain or strengthening her body. But with this new and careful "inside out" Pilates approach, she gained strength, stability, improved body mechanics and endurance. She worked very hard throughout the summer, integrating the new techniques into her life. Then just before school started, a dramatic announcement came from her doctor: Lisa was cleared to return to work! "When I went back to work, I was SO HAPPY, but so nervous that I was going to hurt myself again or be back in pain. Thankfully, that hasn't happened."

Lisa continues to get stronger and stronger. After 18 months of not being able to workout or exercise, she still surprises herself that she is now able to spend an hour on the Elliptical. "Now I really understand what it means to use my core and am always surprised that now my stomach and legs are doing most of the work for me instead of my back."

"At my last appointment, the doctor said that my injury was considered 'stationary' and that I was working at 90%. Tonya has made it her personal challenge to help get me back to 100%." Will Lisa ever be back to 100%? Only time will tell. But through her hard work and positive attitude, Lisa has already gone far beyond what she or her doctors had dared to imagine. With less than eight months under her Pilates belt, she gets stronger and stronger, and the quality of her life has changed for the better. Our guess? That we will soon see Lisa, once again, leading youth groups across the world.

Best of luck, Lisa! You are a true inspiration!

This is the Year! (How to keep your New Year's Fitness Resolutions

2010-01-07T18:24:00.000-08:00

"This is the year! I'm going to do it! I'm going to follow through on my New Year's resolution to get in shape no matter... how badly it hurts!" Unfortunately, because many of us tend to over extend ourselves during the first week of January, all of the positive energy and enthusiasm created by our aspirations are quickly dampened by sore muscles or even injuries. The injuries stop us in our tracks and the sore muscles transform working out into torture.

When we eventually stop working out - to end the torture - guilt sets in because we've bought into a "no pain, no gain" philosophy that, in the long term, really doesn't serve us well. Moving towards an outlook that embraces "no pain, big gain" as part of our 2010 New Year's Resolutions, is the perfect way to break the old patterns and start fresh. What's the key to "no pain, big gain"? Start slowly and build a foundation of healthy body mechanics.

Tips to Build Successful Fitness Resolutions

- Build a solid foundation of good technique. This enables you to realize fast results while simultaneously preventing injury.

- Start slow and steady. This enables your body to become strong, flexible and prepared to tackle your athletic aspirations.

- Remember that there is always tomorrow. You don't have to hit that athletic goal before the gym closes tonight.

- Find a good teacher or mentor. Working with someone well qualified makes a huge difference in helping you start and stay on the path to long term success.

December Client of the Month - Heather S.

2009-12-14T10:53:00.000-08:00

When Heather walked in the door over a year ago, Aspire Pilates Center lit up. She was energetic, enthusiastic, open minded, and ready to explore the wonderful world of Pilates. She loved high performance training and had spent many years enjoying fitness. She had explored everything from skiing, to kickboxing, to hard core, early morning, baby boot camp classes. She loved the rush of working out and her enthusiasm was infectious.

Just as with all new clients that come to Aspire, we started out slowly and carefully with Heather, laying a solid foundation to strengthen muscles underutilized in the body. She looked fit and had more strength than the average person walking in the front door, but needed improvement with her flexibility and balance. She had also developed some compensation patterns from her work outs and daily life that manifested in neck and lower back pain.

Heather was patient as we began unraveling old habits and her back pain went away. We worked a bit more to strengthen new body mechanics and her neck pain went away. She became graceful, well aligned, strong and took each challenge that was thrown at her to the next level. She soon began doing the tricky type of exercises that we see flashy characters doing in Pilates videos or on TV.

Then one day, Heather walked into the studio with a strong limp, labored movement and a panicked look on her face. I learned that this active mother of four had been battling an autoimmune condition for some time that had profound effects on her health. The illness affected the sensation in her fingers and toes and her body would severely stiffen and weaken, which assaulted her ability to walk normally. She'd have to "Start back at square one and recover externally, internally, mentally and physically", says Heather. It was an awful cycle that would manifest at important times of stress and leave her emotionally and physically drained for months.

The beauty of Pilates is that when it is taught well, it is an exercise form that is truly accessible to everyone. So what if we couldn't do her usual fancy, circus- like tricks during these times when the illness showed itself? We worked slowly and carefully, focused on her alignment, her strength, flexibility and balance in ways that were accessible to where she was on those bad days."No matter how bad a day is or how rough a week it has been... going to Aspire Pilates Center makes me walk out revived and ready to take on what is next." - Heather S.

Working carefully through Heather's bad days, her recent episodes have passed in days or weeks instead of months. Even when not feeling her best, she feels empowered that she is stronger and more coordinated, so doesn't need to fear her labored gait or "how bad it could get". She is now partnered with her body, rather than trapped as a victim of its current challenges.

"There is always a challenge to overcome and that feeling of accomplishment is worth

more than words can say!!" - Heather S.

Nowadays, Heather bounds effortlessly from one piece of Pilates equipment to the next and is a force to be reckoned with. Her muscles are long and powerful, she is pain free, and ran a mini-marathon this year. And Tonya now has to actually warm up to demonstrate her exercises because of the difficulty of her program! Whether it's putting an end to her pain so that she can care for her children, calming her body during times of crises, or training for her next "Muddy Buddy" race, Heather really knows how to do it.

Fall Prevention - Falling Does Not Have to be a Natural Part of the Aging Process!

2009-11-13T10:50:00.000-08:00

Ever feel like your balance is just not quite there anymore? Have you tripped over a telephone cord and couldn't figure out how you ended up on the floor? Do you remember the days when you could trip, do wild flapping motions with your arms, and somehow regain your balance without ever touching the floor?

As we age, our strength and flexibility decrease, which lowers our ability to safely "catch ourselves" when we stumble. Studies tell us that 1/3 of adults over age 65 fall every year. And once an adult over 65 falls, she is two to three times more likely to fall again within the year! How much our ability to "catch ourselves" diminishes is directly related to our activity level.

A Vicious Circle
Falling can be a horrifying and painful experience that haunts our bodies and minds for weeks, months, and even years to come. Unfortunately, once we've fallen, we often become more sedentary out of fear that we may fall again. Ironically, this change in lifestyle which we settle into to try to prevent falling, often hastens the next fall. Our decreased activity level causes us to lose muscle strength, we develop stiff or sore joints and our balance decreases. In other words, the more sedentary we become, the higher risk we run of falling again.

Falling can be extremely dangerous for the over 65 age group. It is estimated that falling causes 87% of fractures within this age group and the aftermath can lead to increased anxiety, a decreased quality of life, early dependency and even death.

Hope
Thankfully, there is hope. Falling does not have to be an inevitable part of the aging process and exercise is the key to combating it. The CDC tells us that aerobic exercise, strength, and flexibility training are major components of an effective fall prevention regimen.

Pilates gently builds strength, flexibility and balance while addressing alignment and posture, which helps us stay upright and off the ground. We build slowly and carefully from the "inside out" so that our clients' confidence levels increase as they discover that there is no longer a need to fear gravity.

Maybe you can never go back to that time when you were able to stumble and safely catch yourself with dramatic flare, but falling does not have to be part of the aging process. By keeping your body strong and supple, and incorporating simple balance exercises into your daily routine, you will be amazed at how quickly both your confidence level and quality of life increase.

Debbie G. - September Client of the Month

2009-09-14T16:56:00.000-07:00

"I'll be doing Pilates for Life!"
- Debbie G.

Debbie G. started classes at Aspire six months ago. As a martial artist and avid skier, she's always had an active lifestyle. While skiing eighteen years ago, she fell off a twenty five foot cliff and landed seat first on a boulder. After five ski patrollers successfully lowered her off of the mountain by gurney, she suffered a few harrowing hours of waist down paralysis. Thankfully, Debbie's movement returned, but she never felt quite like her old self after the accident.

Debbie was plagued over the years by never ending bouts of hip, back and shoulder pain.

"As I got older, my body started locking up on me. I had really lost my flexibility and I always hurt so badly. I had trouble getting out of bed and standing up again after sitting. Movement was very painful and the pain made me unhappy, moody and tired. I felt like I was becoming a miserable person."

Debbie knew that she wanted to be able to live her active life style and knew that she wanted to address her pain, "But I had no idea that it was really possible. What was happening to my body was scary because I'm only in my 50's, not 90!" A friend suggested that she try Pilates. Debbie says that she saw a new world of possibilities when she visited Aspire and watched Tonya working with "a vivacious, 80 year old client in such great shape".

Debbie began taking group classes twice a week and within a few weeks felt a decrease in her pain level. Within a few more weeks, she noticed an increase in her flexibility. She also realized that how she moved in her daily life was changing.

"I've always used a stick to close the drapes because I had trouble reaching the top near the rod. Now I can touch the very top, and I don't even have to stand on my tippy toes to close them. And I knew that something was very different the day that I could balance with one foot on the edge of the tub and reach my toes to put on lotion."

Since starting to feel better, Debbie is back in full swing training in Aikido. She also has noticed major changes in her outlook on life.

"All of a sudden, I noticed that my happy go lucky attitude was back and I was starting to enjoy life again. I'm more consistently in a good mood and I catch myself whistling, which I haven't done in years. I'm thrilled to know that my bad moods and unhappiness were not who I was becoming, but were due to pain. I am so grateful to Aspire Pilates Center for helping me get this back".

Debbie at Hikari Dojo in Martinez, CA.

Debbie continues to get stronger, more flexible and more balanced everyday. Her body mechanics are becoming healthier and her pain level gets lower and lower. She might never get back to her 30 something self who fell off the cliff that day, but she is definitely taking her body and mind to a new place.

Recently, Debbie reminded me of how excited she was when she saw the 80 year old, energetic client her first day in the studio, and excitedly stated: "I'll be doing Pilates for life!"

Posture is More Than Just Looking Good!

2009-08-07T15:01:00.000-07:00

How many times as a child did your mom tell you to "sit up straight" or "fix your posture"? Posture may bring to mind the lady in etiquette school walking with a book on her head or the soldier with his shoulders thrust back and chest stuck out. But good posture (aka "good alignment") is simply the place where all of our joints line up. It's a plumb line that runs through the body, which when found, gives us an ease of movement with a minimum of effort or strain.

Our posture is often determined by our physical habits combined with the long term effects of gravity on our bodies. How we hold a pen, carry our purse, sit at a computer, hold the wheel of the car, or walk in heels all have an affect on our posture.

Good posture makes us look healthy, confident, graceful, self- assured, proud and ready to take on the world. In fact, good posture can even make us feel better because proper alignment can improve circulation and optimize our breathing.

Poor posture can make us look shy, intimidated, depressed, insecure or weak. It also can lead to chronic back pain and negatively affects our balance, breathing, energy, strength, and flexibility.

So how do you achieve and maintain good posture? Start by building a strong Core. Core strength builds our alignment from the inside out. It facilitates good body mechanics and better weight distribution through all of our joints, which prevents long term wear and tear and injury. Core strength also helps our bodies counteract the forces of gravity, making us feel lighter and more in control.

What's the most effective way to build core strength? You guessed it... Pilates!

Improving your posture is a lot easier than you think. With the right combination of exercises, changes can be seen rather quickly. If your posture is already fabulous, then send a huge "Thank you" to your Mom... or your Pilates teacher!

July 2009 Client of the Month! - Judy E.!

2009-07-10T16:28:00.000-07:00

"I tell you, I AM 100% PAIN FREE! NO JOKE!!!"

- Judy E., Client of the Month

Judy works in the same office complex as Aspire, so over the past few years we've swapped stories about family and home life. During several friendly conversations, she mentioned in passing about her excruciating back pain. I told her "Pilates, Pilates, Pilates!"

Pilates focuses on strengthening the core muscles that stabilize the spine first, then builds outwards. We have seen many, many clients regain their quality of life after strengthening their core and reducing or eliminating their back pain.

No Light at the End of the Tunnel

After Judy had spoken with her doctor and read several Internet articles on Sciatica, she became more and more concerned that pain may be something that she "was going to have to live with" for the rest of her life. There wasn't much light at the end of the tunnel when it came to relieving Judy's pain.

"I literally had to stop 4 times on a drive home from Lake Tahoe because the pain was so bad sitting down. After seeing a sports therapist that 'rearranged' things and helped it for about 2 days, taking pain pills, muscle relaxers, heating pads, ice packs, and everything my doctor prescribed/suggested, I was basically desperate. So I started at Aspire. I was skeptical because I am not in very good physical condition, and wasn't sure how Pilates was going to help."
- Judy E., Client of the Month

Pilates the Aspire Way

At Aspire, safety always comes first. We started slowly and made sure that every movement and exercise was safe and would not increase Judy's pain level. We also taught Judy how each exercise affected her anatomy.

"Usually when I take some kind of exercise class, the instructors are not very informative. They don't tell you why you need to do what they tell you to do. Its like, 'Just to do it.' Tonya actually took the time to explain what she was having me do and why, and what each exercise strengthens and affects. That helped me A LOT because I was able to take home what I learned in class."

- Judy E., Client of the Month

Profound Results After Just 3 Classes!

Although we take the slow and steady approach at Aspire, Judy was able to achieve great results after her third class. Ironically, Judy almost didn't attend class that night because of pain. After finishing a core strengthening exercise mid-class, an astonished Judy exclaimed:

"Oh, my God! My pain is gone!! This is impossible!"

Needless to say, the whole class applauded. This is why I teach Pilates!

"That was the best money ever spent. Still, to this day, if I even feel a little twinge, - Pilates exercises. Thank you!! Thank you!! Thank you!!! I can't tell you how much I appreciate what you have done for me."

- Judy E., Client of the Month

Judy did it for herself! She learned basic Pilates concepts and exercises appropriate for her body in class, and now practices them at home to maintain her strength. Judy is now in control of her own pain level. She has fun skiing with her 11 year old son and once again enjoys activities that used to make her wince just thinking about them. Congratulations, Judy! To many more pain free years!

What is Pilates Anyway? (It's not what you see on TV!)

2009-05-07T16:33:00.000-07:00

Pilates is a powerful whole body conditioning system that builds incredible strength, flexibility, balance and coordination. The system was invented by Joseph and Clara Pilates during the the first three decades of the 20th century.

Joseph Pilates
circa 1920

Why is the method created by Joseph & Clara Pilates so powerful?

Pilates is profoundly effective because it begins by focusing on the deep core muscles and then progressing outwards as the deeper muscles get stronger. We build our foundation from the inside out, versus many other forms of exercise that work our extremities too soon, while crushing inwards on an unstable spine.

Another key to the effectiveness of Pilates is its emphasis on the use of slow, smooth, precise repetitions where each movement has a solid intention and focus. With Pilates, 5 repetitions done correctly is much more effective than 100 done incorrectly. This approach re-programs our often faulty body mechanics while strengthening new and beneficial patterns of movement.

What is the Core?

"The Core", is the center of power, stability and balance in our bodies. Made up of four, deep muscle groups (the Diaphragm, Pelvic Floor, Transverse Abdominis, & Multifidi),"The Core" works to keep the spine stable, healthy and happy.

What kind of results can I expect from Pilates?

Well trained Pilates teachers routinely see the following results with students of all ages and body types:

Back & joint pain disappears

Athletes exceed their personal bests

Seniors with balance challenges stop falling & become more active

Pregnant women carry their babies nine months with little or no back pain

People's posture improves, endurance increases & self confidence goes through the roof

The bottom line: Pilates creates a self empowering sense of body awareness & helps develop an incredibly strong,flexible & wonderfully balanced body that defies injury.

April Client of the Month! - Chrissy J.!

2009-04-03T16:52:00.000-07:00

"My husband said that my shoulders don't slouch over like they used to. I definitely have better posture". - Chrissy J.

Chrissy called Aspire one day, excited to be pregnant with her first baby, but a bit intimidated to take Pilates. She knew that she wanted to do something to improve her pregnancy, because she was already feeling the changes at 14 weeks. Her exhausting commute caused her body to ache all over, and she had severe back and leg pain.

Chrissy had heard that Pilates could be great for pregnant women, but was a bit reluctant to start. She had not worked out much for years and was afraid that classes might be too strenuous for her. But once her doctors assured her that Pilates would help improve her overall pre-natal health and could even make her delivery easier, she jumped right in and started taking class.

"I was having pain down my right leg and I could barely lift up my leg because it hurt so much. Tonya customized all of the exercises for me and has been very gentle throughout the pregnancy". - Chrissy J.

It's never too late to start! Chrissy started Pilates at 18 weeks. Our first step was to design a program that was safe for her pregnancy as well as her back and leg pain. We worked on the mat for 3 weeks, then moved to the machines and mixed in a few release classes.

"I'm in Open Reformer classes now and I hope to continue until delivery. I no longer have ANY leg pain and my back pain is very limited (which I now know how to decrease if I get uncomfortable after a long commute)." - Chrissy J.

With 5 months of training and a baby growing every day, Chrissy not only has more energy, less pain and is sleeping well, but her husband now complements her on her posture. We haven't seen Chrissy this week, so we can only assume that she has "popped". Good luck to you and your new family, Chrissy!!

So What is "The Core" Anyway?

2009-03-05T16:54:00.000-08:00

Do you want to be more active, improve your posture, reduce back pain, or raise your athletic performance to a new level? To help you reach your goals safely and effectively, you should first stabilize your spine by strengthening your "Core."

These days everyone is throwing around the term "The Core", but what is it? "The Core" is the center of power, stability and balance in our bodies, and it's not where you may think it is. I always ask new clients where they think "The Core" is and they often point to their upper abdominals, the pretty "six pack" muscles known as the Rectus Abdominis. Those muscles may be gorgeous, but they do not stabilize the spine. This is why it is not uncommon to have beautiful bathing suit or washboard abs and still have a sore back.

"The Core" is actually made up of the Diaphragm on the top (our powerful breathing muscle located right below the lungs), the Pelvic Floor on the bottom (the muscles that support the internal organs), the Transverse Abdominis (the deep, corset-like abdominal muscle that cinches the waist when it is engaged), and the Multifidi (the tiny finger-like muscles that stabilize the individual vertebrae of the spine). These four muscle groups are the center (or core) of stability for our spine, and must work together in partnership to keep the spine stable, healthy and happy. Together these four muscle groups are like a soda can: If all sides are strong, it is difficult to crush. But put one small dent in any side of the can, and it loses its overall stability, strength, and integrity.

Whatever your goals, to be safe and successful, start with "The Core" first and build outwards.

Ingrid R. - February 2009 Client of the Month!

2009-02-09T15:16:00.000-08:00

Ingrid R. - "10 months later I am 80 pounds lighter and pain free."

I refer to Ingrid as "The Pilates Poster Child". Aspire clients refer to her as "The Incredible Shrinking Woman".

I met Ingrid R. a little over a year ago at a networking event. At the time, Ingrid was heavier than she wanted to be and her years of extra weight had taken a toll on her body and mind. She was in pain and wanting to turn her life around. She wished to: "Get in shape, to get back to my old self."

We talked on the phone the next day and she began taking classes. Because Ingrid had joint pain exacerbated by weight that had haunted her for years, we were very careful and specific as we developed her program.

Ingrid Before Pilates at Aspire Pilates Center

Ingrid R. - "I wanted to move fast and use a lot of weight, because I wanted to go for it." "But Tonya kept explaining that we needed to start out slowly to make sure that we were working correctly to strengthen the muscles that support the joints". "She was right, because about a month into classes my joint pain went away".

Ingrid R. - "I love this stuff!! I can't get enough!" Initially taking class twice a week, Ingrid soon increased to four Reformer classes a week. Sometimes, if there was an extra spot in the class after hers, she would stay and take that one as well! Once Ingrid had developed a solid understanding of Pilates technique and a better sense of healthy body mechanics, I urged her to start walking around the block at lunch to get cardiovascular work into her program. (She was initially enthralled with water aerobics, but it had since then gotten too cold to swim).

Ingrid R. - "Tonya would call me and say, 'Did you walk around the block yet? Get up and walk, you'll be so glad that you did!' Almost 2 weeks later I was addicted to my daily walk. I started paying attention to my diet and chose healthier food choices. But I never deprived myself. 10 months later I am 80 pounds lighter and pain free."

Ingrid 15 months after starting at Aspire Pilates Center

As the owner of a Pilates studio, people often think that I'm exaggerating when I rave about the power of solid Pilates training. But I am constantly humbled and blown away by the transformational nature of this work, which is why I choose to teach it.

Ingrid R. - "It sometimes falls on deaf ears when you start raving about Pilates. If you haven't done it, you don't get it. When you see your body starting to transform, you can't believe it. You can't stop because it seems like every few weeks there is new change".

Ingrid was in pain, inactive and wanting to turn her life around. She worked hard and successfully "jump started" her body, mind and spirit. She then took her Pilates based skills, healthy body mechanics and new found strength and leveraged them with the rest of her life. Ingrid now enjoys going to the local gym at 4:00 a.m., walks three miles a day, spends weekends outdoors on her friend's boat,and is thinking about getting certified in Zumba (exercise/ dance) which she loves. She is even threatening to run a Marathon! Ingrid has done much more than rediscover her "old self". She has re-built herself from the inside out. To her health!