If you had the chance to design and then enjoy a weekend retreat that was tailored to your own needs and preferences, what would it look like? Would you want to be in a beautiful place, eat wonderful healthy food, to get to know the natural environment of ocean and mountains? Would you want to meditate and have personalized restorative yoga sessions? Would you want to end your evening with the most amazing bodywork you will ever experience? Does that sound better than the usual spa experience where m

ost of your time will be spent inside and eating food that is cooked for multiple guests? Having been to many spas in different parts of the country, my recent weekend at Soma Get Fit was in a different league entirely and far surpasses all my other experiences. Here’s why: For starters, the staff spends considerable time before you arrive to develop a personalized itinerary and menu. They want to know what priorities you have, be it cardio/aerobic, yoga and meditation, hiking, biking, kayaking or other water sports. Once that is established, they develop a schedule that integrates the extraordinary natural environment of Santa Barbara into your entire exper

ience. I biked in town, stopped at a number of beautiful parks where Karen led me and my friend Marlo in Yoga sessions. Scott and Karen took is on an amazing hike into the hills of Romero Canyon where the views and flowers were terrific. We visited a soothing Buddhist temple, which allowed us to appreciate silence and some time for reflection and more. Karen guided us on our kayaking trip in the harbor and educated us about the marine biology of the area.

We went to the Farmer’s Market with our personal chef Lys Poet where we picked out the produce that she transformed into a 4 star meals. Each evening ended with Scott Crawford giving us each the most amazing 2 hours of bodywork. His talent must come from the Gods. His work is magical and you won’t want your session to end.

The activities, the setting, the food and the tone all contribute to this unique experience. But the essential quality of the Soma Get Fit stems from its people. They are invested in creating experiences for their guests that change body and mind. Their goal is to facilitate personal transformations that their guests have envisioned for themselves. They come to you without judgment, they don’t have preconceptions and they really want to “be there” for their guests. They are gentle but determined that the time you spend at Soma Get Fit will mean something, both while you are there and after you leave. The only drawback to this entire experience is that you have to leave. I for one will go back as soon as I can.

Do you know the difference between Yoga and Pilates?  If your answer is no, you aren’t alone.  Over the years as a Pilates Instructor I’ve been asked by friends “how’s yoga going.”   Today that question makes sense as I’m in the middle of a yoga certification.  However, for the past 7 years while I’ve only been teaching Pilates, the question would make me laugh.  Then I sometimes get “what’s the difference between the two”?  My go to answer for years was “think of yoga as mind/body and Pilates as body/mind.”  It seems a little simplistic to me today, but until recently I didn’t really know how to give a more in depth answer.  Now many years into teaching Pilates, practicing yoga, and being immersed in a yoga certification, I feel I can answer with more substance.   Happily I’ve also come to realize that the two compliment one another quite nicely.

While there might be a few similarities between Pilates and yoga, like the obvious increased strength and flexibility, at the core they are quite different.  Pilates has only been around for about 100 years, while yoga with much more spiritual and meditative aspects dates back at least 5,000 years.  Pilates uses apparatus with springs to give bodies the resistance they are unable to find on their own when doing the mat work.  Yoga is all done on a mat, with props and walls used when needed.  I’m so grateful to those walls as they’ve saved me with my inversions on a number of occasions.  Peter Fiasca wrote in his book, Discovering Pure Classical Pilates, “Although some of the postures of yoga may resemble those found in Pure Classical Pilates, it is in the emphasis and execution that one discovers their distinct differences.”  The classical approach to Pilates keeps bodies moving from one exercise to the next with breath being important and core always a constant focus.   Where as yoga poses might be held for many minutes at a time while perfecting the alignment and focusing on breath.  The breath is also linked to movement.  Many  yoga teachers like to have students set an intention in a yoga class and carry that through until the end of class.  Pilates is an all over workout, but the strength starts at the core.  While yoga touches on the core in some of its poses, it definitely isn’t the main focus.

When I started doing Pilates it was because I thought it was similar to yoga but better.  I tried yoga when I was in college and I have the distinct memory of laughing my way through the class with my friends.  It’s funny to think about that now as yoga has become just as important to me as Pilates is.  Honestly I can’t imagine not having either modality in my life.  Pilates might have helped me get to yoga, but I wouldn’t be able to practice yoga the way I do without my Pilates background.  Anyone with experience in Pilates knows the core is the primary focus, but this is not the case with yoga.  Although, recently I have had some yoga teachers do ab work in their classes.  It seems they are beginning to realize the importance of core strength.  I’m convinced that my inversions, which at times are still tricky, haven’t been as hard for me in my yoga training as they have been for my fellow trainees, because of my core strength and understanding.  This goes both ways though.  My mid-back and shoulders tend to get tight and standing over people all day teaching doesn’t help.  I look forward to that first moment in yoga when I get to extend and twist my spine.  I can’t say I love the deep shoulder stretches we do, but I can completely appreciate what they’re doing for me.  There is plenty of extension work in Pilates, but yoga just goes that much deeper.

So for all you yogi’s out there wanting to move your practice forward, why not try Pilates.  And for all you hard core Pilates fanatics, take a stab at yoga and see if you can increase your extension or twists.  If you haven’t tried either, I hope you now have a better understanding of the differences between the two and will pick at least one to add into your workout routine.   I’m a firm believer of cross-training as muscles can be like people and get bored.  Mix it up and have fun!  Take note that there are many styles of yoga and Pilates out there  (another topic for another time) and finding the right style for you is important.

Kristen Matthews teaches Pilates in Los Angeles, and is currently going through Yogaposer’s 200-hour yoga certification.  You can follow Kristen on twitter or become a fan on facebook.  To read more about where she teaches go to www.kristen4pilates.com.

By Kristen Matthews

I recently took a workshop on “The Science of Pilates.”  We discussed the parallels and differences between Personal training and Pilates, and how we (Pilates instructors) fit into the gym world.  Pilates has been around for many years, but it’s really only been the past few that it’s become more mainstream.  With that being said, it can sometimes be a challenge making gym members see the benefits of Pilates.  My goal is to help people realize that Pilates can be an important foundation to any type of physical activity. Both Pilates and PT take clients through workouts that are based on their level from beginner up to advanced.   And in both you work on hypertrophy (changing the muscle), muscular endurance, and muscular strength.  The goal in any type of exercise is to change your body and variety in your workouts will help to reach that goal.

Personal training focuses mostly on concentric motion, which occurs when a muscle shortens in length and develops tension.  An example of this is the upward movement in a bicep curl.   In a training session you typically tear muscle fibers, which creates muscle soreness, lactic acid build-up, and degrades flexibility.   On the other hand, Pilates focuses mostly on eccentric motion.  This is the development of tension while the muscle is being lengthened.  Picture the lowering of the arm in a bicep curl.   Pilates typically stretches muscle fibers because of the focus on eccentric motion and the goal is to find symmetry between strength and flexibility.   Pilates will restructure your body from the inside out, starting at your core.   It’s an all over workout, with many muscle groups working for each exercise.

When putting together your own workout schedule, think about how you can vary it.  As much as I love doing Pilates I’d get bored pretty fast if that was the only type of physical activity that I was doing.   I mix it up by going to yoga classes, hiking with friends, and working with my Personal trainer, Laura Hebert of Santa Monica Sweat.  In every one of those activities I am engaging my core. My yoga is stronger because of my Pilates practice.  The training I’m doing with Laura is helping me see weaknesses that I wasn’t noticing when doing Pilates.  And hiking is a way to get my cardio in and spend time with friends.  Who said working out should be boring!   Remember that the more you do something, the faster you will see results.  If you’re thinking of adding Personal training or Pilates to your routine, aim for doing each two times a week.  You can even start with doing Pilates two times a week and training one day a week or vice versa.  Your body will thank you and so will your health.

By Kristen Matthews

When I was 22 years old a massage therapist told me that if I didn’t do something about my posture I would be hunched over by the time I was 30.  Now at 34 people think I am two inches taller than I am and I owe it all to my Pilates practice.  It’s one of the reasons I chose to become an instructor. We live in a society where most of our days are spent in flexion.  Because of this so many people struggle with poor posture, neck pain, and back problems.  I’m sure everyone who sits at a desk all day knows exactly what I am talking about.  No one needs to look like the hunch back of Notre Dame, thanks to Pilates.

I spend my days using the phrase “open your heart” in order to counteract all the flexion in my clients lives.  Think of your body as a box with your hip next to your hip and your shoulder next to your shoulder.  From the side view you want your ear over your shoulder, your shoulder over your hip, and your hip over your ankle.  This applies whether you are standing, on your side, or lying down.  One of my jobs as an instructor is to help clients get their symmetry back.  What I love about Pilates is that there is no lack of extension exercises in the repertoire.  I get to teach them and have fun.  From pulling straps or chest expansion on the reformer, to swan or swimming on the mat, to teaser on the wunda chair, you are constantly working on opening your heart.

In extension exercises you need to work your shoulder blades towards one another while widening your collarbone and engaging your core.   Once you are able to put them all together effortlessly it’s such a freeing feeling.  Strengthening the muscles in the upper part of your back is an important step in standing taller, along with stretching the muscles in your chest.  Being able stand tall and look life in the face is a great accomplishment.  Pilates can be so much more than just a workout especially when you are able to enjoy life more because you’ve gotten rid of aches and pains.  So if you are ready open your heart and let Pilates in you can contact me at krismatthews@yahoo.com.  You can also go to my website at www.kristen4pilates.com to learn more about Pilates and how it may benefit you.

by Kristen Matthews

2010 has arrived and I would like to welcome it with open arms and gratitude.  This new year seems a special one as it’s also the beginning of a new decade.  What a great time to make resolutions.  If one of yours is to exercise, you are not alone.  How about Pilates?  It’s a fun, effective, and streamlined way to stay in shape.

People always ask me if Pilates can really help them.  The thing that’s great about Pilates is that it’s beneficial for all ages and fitness levels.  From injury rehabilitation to improved fitness for sport to a healthier all around body, a regular practice of Pilates has many long-lasting benefits.  I see the benefits in my clients every day.  One of them credits Pilates for helping her “solve” a climbing problem.  Her flexibility has increased along with her core strength, both of which are important to a climber.

You’re first step to starting Pilates is finding a studio in your area.  Most if not all gyms offer classes as well as privates.  My recommendation is to begin with privates.  In a private lesson, your instructor can focus her/his attention on you, making sure to correct your alignment and keep you moving.  By making small changes with your body, your Pilates session can become a completely different workout.  If privates are out of your reach, don’t be discouraged.  Look for small classes or ones that cater to beginners.   A seasoned teacher is able to teach multiple levels and will give modifications when needed.  Like any workout, the more you do Pilates, the faster you will see results.  Set a goal for twice a week, and see how amazing your body will start to feel!

If you live in the Los Angeles area I teach a $10 mat class outside in Santa Monica on Thursday afternoons and Saturday mornings.  I also offer an introductory special, 5 privates for $300.  Go to www.kristen4pilates.com for more detailed information.   Here’s to an exciting new year!

Part II: The Program

by Janet Rifkin, Ph.D.

So Scott began to work with me. He started by asking me to articulate the goals I had for myself. I had a lot of trouble answering his questions. I knew a few things: I wanted to stand up straighter, lose what I saw as the “humpification” in my upper back and lose the 8 pounds I had gained during the 8 years I was working as Dean of a College in Massachusetts. However, what I really wanted to talk about were my fears-my fear of not having a professional identity, my fear of looking like an old bag and my fear of falling into the abyss of the Grand Canyon where I was going in 10 days time.

Clearly, my most immediate need was to get ready for my upcoming rafting trip which involved a 7 ½ mile hike down the Grand Canyon carrying a 30 pound pack and daily hikes climbing over boulders and traversing narrow ledges. Scott had his work cut out for him. His first challenge was to stop me from chatting incessantly. People tell me I ask too many questions. My sons call me “the interrogator” and given that I once was a trial lawyer, cross-examination comes naturally. During our first two sessions, Scott let me chatter. Maybe it helped him to get to know the person, as well as the body he was training? Maybe it was to make me feel comfortable with him? Maybe it was because he was entertained? Whatever it was, by session three, he began by telling me that I wasn’t allowed to talk so much. I laughed but he was serious. More importantly, he was right. I needed to focus on what he was trying to teach me. Talking too much was a way to protect myself from feeling awkward and uncomfortable.

So Scott worked with me to open my hips-to move them front to back, side to side and to “twist.” I did this as I was stretching my calves and my Achilles tendon. Remarkably, the bump I had in my right Achilles got smaller and the pain that I was feeling abated. Every session with Scott ends with body work which “opens” the tight areas. To be honest, the work he did on my sore Achilles wasn’t a barrel of laughs. It hurt-a lot. But it worked and I now look forward to the end of every session when he works on me, finds tightness I didn’t even know I had and releases areas of tension and strain that have building for years.  But we also did more than this. He started me on a regimen of lunges, of abdominal crunches, of pullies, of push-ups and more. He even let me start talking again-of asking questions most of which he answered. He gave me a plan for what I should to on the days that I wasn’t working with him, most of which focused on building up cardio-vascular capacity.

After 10 days, I felt mentally prepared for my rafting trip. I was excited and no longer felt I was going to fall into the depths of the Canyon. My husband I left LA early on the morning of September 26 and got to Flagstaff 8 hours later. The next morning, we met our group and headed to the South Rim where we would begin our hike the next day at 4:30 am and where I was eager to start putting Scott’s program to the test.

Part 1: The Beginning

by Janet Rifkin, Ph.D.

On June 30, 2009, I retired from a 35 year career at major public university. I started my life there at the age of 27 and left at 62. While I can say that I accomplished many good things during my professional life, I felt tired and cynical and found it harder and harder to believe in what I was doing. I had been the Dean of a big college for 8 years, I had helped many people start their academic careers, I had taught many hundreds of students, built relationships with faculty, students and alumni, raised money, built interesting programs and more. But I was finding it harder and harder to believe that what I had done and was doing had much value. I had seen too many people get to this point in their careers, but couldn’t let go because of fear of loss of status, power and fear of a future without the professional identity that had given their lives meaning and security. I knew it was time to make a change, but like others before me, I was uneasy and conflicted. I had several things going for me that helped me embrace this moment of change. I have a husband who wasn’t conflicted and wanted us to change our relationship to work and place and pursue adventures that we had imagined; we have a son, daughter-in –law and 15 month old granddaughter who were living 3000 miles away in Los Angeles and even though another son is in NYC, the pull was strong to come out west; and we are lucky enough to have the means to live more than decently. So on August 20, 2009, we packed up our car and headed to LA.  While we were both feeling a sense of liberation and excitement, we also realized that we had no idea how we were going to organize our lives on a daily basis. We did however know two things. First, we had signed up for a 9 day rafting trip down the Colorado River which would require us, among other things, to hike down the Grand Canyon with 30 lbs packs for 7 and ½ miles. Second, that while both of us were relatively active, we wanted-and needed to find trainers who could help us get ready for this challenging adventure.

I found Scott Crawford.  I don’t think Scott knew exactly what he was getting into when you started working with me. What he did know was that I had two and one half weeks to prepare for the trip. What he also saw was a woman who couldn’t touch her toes, whose hips are extremely tight, whose right Achilles tendon was swollen and sore, whose hamstrings are like concrete and whose shoulders were hunched over and knotted. What I knew from the moment I started working with him is that he believed in my ability to change my body. Maybe more importantly, he was intent on helping me to change my attitude.

Matwork is the Pilates method in its purest form, but face it, not everyone has the strength to perform the work without assistance. That’s why I use the Tower wall units to teach some of the mat exercises, especially the rollup and teaser.

But there’s so much more benefit to be had from training on all the equipment, especially the Reformer. And you obtain the greatest benefits from private sessions, where the trainer focuses on you exclusively, and individually tailors each workout to your particular goals and ability levels.

What makes the Reformer so special? Well, for one thing, it’s not named for nothing. It truly “reforms” the way you move. You begin by lying face up on a sliding carriage. After precise positioning by your trainer, you begin to move the carriage in and out with your  feet pressing into a foot bar. But you’re not doing the equivalent of “leg presses” in a weight room. Your trainer is telling you to maintain a neutral spine and pelvis, and to feel the movement originate from your deep, core muscles. You are reminded to “quiet” your quads, hip flexors, and knees, for these, after all, are the most over-worked areas of your body! Your trainer tells you how to work from the back of your legs and to use the hip in a way that absorbs some of the load from the knee.

And just when you think you’ve begun to get the hang of it, your trainer removes the stability of the foot bar! Now, your feet are in the loops at the end of leather straps, and you must maintain the same actions, only recruiting stability and control from deep within your core. And then you begin to circle your legs wide, losing the medial stability of your heels pressed together. Your workout gets increasingly challenging, and at this point, you are still “warming up.”

And so the workout progresses: from the simple to the complex, from the relatively-easy to the supremely-challenging. After performing a movement with the equipment providing all the support and stability, your trainer removes one or more sources of mechanical support. Your body must work harder to compensate. And after doing a series of movements lying, you do similar movements sitting, kneeling, and even bridging.

Session after session you get stronger and more confident in your growing ability to move with ease. Your trainer adds more exercises each session, while perhaps dropping some that you have mastered and no longer need to do. In this way, your workouts remain fresh and challenging.

article from http://www.pilatesconnections.com/reformer.php

Joseph Hubertus Pilates was born in Germany in 1880. He was a sickly child who suffered from many of the common childhood ailments of the time, including rickets. To overcome the physical weakness that resulted from these ailments, Joseph Pilates developed a great interest in bodybuilding and all forms of physical exercise. He devoted the rest of his life to developing a system of body conditioning that he called Contrology, which is based on concepts which are outlined in the two books that he wrote,

• Your Health: A corrective system of exercising that revolutionizes the entire field of physical education1 (1934)
• Pilates’ Return to Life Through Contrology2 (1945).

Joseph Pilates was in Britain at the beginning of World War 1 and was placed in an internment camp for enemy aliens. He designed a physical education programme for staff and internees which was thought to have been a contributing factor in preventing mortality in the camp during the 1918 influenza epidemic which killed millions throughout the world.

It was during this time that Joseph Pilates began designing the equipment for which he is famous. The original equipment was based on hospital beds and consisted of springs attached to bars or a moving sled. The brilliance of this equipment is that it not only supplies resistance, but also assistance. The equipment allows one to be assisted in a way that encourages focus on developing optimal muscle recruitment patterns.

After returning to Germany for several years, Joseph Pilates moved to the United States in the late 1920s, where he opened a studio in New York. Many dancers commenced taking lessons with Joseph and his wife Clara and the Pilates Method came to be known as the ‘dancers’ thing’. It was through the Pilates Method’s reputation in the improvement of dancers’ ‘centring’ ability (now called core stability) and the rehabilitation of injured dancers that the wider community discovered the Pilates Method during the late 1980s, and 1990s.

article from http://nowrapilates.com.au/pilates.html