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Breathing + Posture Workshop

“Above all, learn how to breathe correctly” – J. Pilates


Sunday July 21st 1PM – 2:30PM

We all know what bad posture is but good posture is hard to come by. It’s a goal of ours, but it’s hard to feel and execute day to day. We also all know breathing is important but most of us are shallow breathers and don’t actually know how to move our ribs! We’ll practice posture in all angles, learn about the Pilates breath and explore ways to connect to both.

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Six Pilates Principles

Centering, Concentration, Control, Precision, Breath, and Flow

Pilates was originally called “Contrology.” Joseph felt that it was a system of exercises and the ultimate study of control. Control of your mind, your body, your intentions and your results.

The six pilates principles are found in every form of equipment, from reformer and tower work, to chair and matwork. You may focus on a single principle in a class or be reminded of several throughout. These principles embody the work of Joseph Pilates and when you are a student of Pilates they will become second nature. Learn about each pilates principle.

Centering: Pilates is centering and grounding. It is also done from a place of center and control, your powerhouse or core muscles. The midline of your body is considered your centerline and pilates works to lengthen and strengthen this connection.

Concentration: Pilates really takes concentration. Your mind is always working to depend your work and refine your practice. Each exercise has a specific movement, rhythm and flow. While each exercise will become easier in time you can always bring more commitment to your movements.

“Ideally, our muscles should obey our will. Reasonably, our will should not be dominated by the reflex actions of our muscles.”

Control: You will discover muscles and connections you never knew you had. Pilates is a whole body exercise system and requires control to do so. Nothing is left alone. Exercises have a deliberate movement and you will learn how to control your body with precision and flow.

“The Pilates Method of Body Conditioning is gaining the mastery of your mind over the complete control over your body.”

Precision: Of course when you combine centering work with concentration and control, your pilates movements become precise. You will learn proper placement of your body for each exercise and learn where each movement should take you.

“A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion.”

Breath: Breathing is central to our existence. We generally give little thought to how we breath. Joseph Pilates believed in the power of breath and uses breathing to deepen and enhance your pilates practice. Many pilates exercises coordinate timing with the breath to maximize the exercises effectiveness.

“Above all, learn how to breathe correctly.”

Flow: In classical Pilates, transitions are taught as part of the exercises. The equipment is designed to help assist and resist your movements and allow for smooth movement. Each pilates movement flows directly into the next. It becomes a supple dance and has a natural grace to it. This translates into how you move, walk and live.

“Contrology is designed to give you suppleness, natural grace, and skill that will be unmistakably reflected in the way you walk, in the way you play, and in the way you work.”

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What Can Pilates Do for Me?

Well – a lot! Pilates is the best all-in-one exercise system for your body. Wherever you are in your fitness journey – it has you covered! It can really create some magical results.

Joesph always said, “In 10 sessions you’ll feel a difference, in 20 sessions you’ll see a difference, and in 30 sessions you’ll have a whole new body.” I’d say that’s worth trying!

  • Improve posture
  • Build core strength
  • Build muscles without bulking up
  • Increase flexibility
  • Improve balance and coordination
  • Develop neglected muscles
  • Re-train faulty movement patterns
  • Improve range of motion
  • Develop a sense of body awareness
  • Help prevent muscle and joint injury
  • Prevent or Improve back pain
  • Let you stand taller with confidence
  • Provide stress relief
  • Improve overall physical fitness
  • Develop a centered self
  • Create a mind-body connection

Men Do Pilates

Pilates isn’t just for women. It was created and pioneered by a man, Joseph Pilates. And he was buff, really buff.

joseph-pilates-star

Lift More

Pilates hones in on cultivating and sculpting a strong core. Turns out when your core is stable, you can do more, including lifting more weights.

Injury Prevention

When you train your body to work in unison and correctly, you injury yourself less often. Many athletes use Pilates preventatively and it’s a perfect cross-training form.

Weight Free

It’s harder than you think. Give it a try and see if your muscles don’t thank you from training ‘weight’ free. Your own body weight and the additional resistance of springs is plenty to challenge all your muscles, especially those oft-neglected stability muscles.

Flexibility

Pilates has built-in stretches. Muscle flexibility is key to max performance and injury prevention. No more static stretching without results, flexibility is gained through functional movement. Pilates will lengthen your legs, back and hips without sacrificing strength.

Balance & Agility

Pilates is founded on stamina and stability. Your balance is tested in various exercises and you are always challenging yourself in your practice.

Posture

You may stand just a little bit taller after your Pilates training. Pilates teaches you to work in a neutral and safe spine. Joseph believed you were only as young as your spine was flexible. Learning to strengthen, protect and articulate your entire spine will help your overall posture. Say good-bye to slouching so much.

Stress Buster

Pilates slows you down. This not only allows you to deeply focus on the task at hand but should give you a moment to center yourself. You get an intense, full-body workout and walk away a little more confident to tackle the rest of your day. Win-Win.

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Healthy Movement Patterns Workshop

Sunday June 23rd 1-3PM

FMS is your baseline Functional Movement Screen. This is an objective tool that tool that measures seven fundamental movements that are key to daily life and determines if those movement patterns are optimal, acceptable or dysfunctional. Results guide highly specific exercises to work on your weaknesses. The result is a self-awareness to now reach greater fitness goals and lifelong movement health and vitality. Kur is a board certified Orthopaedic Clinical Specialist (OCS) Physical Therapist. He is a strong proponent of manual therapy techniques, trigger point dry needling, and functional movement retraining to help patients and athletes reach their full potential.

Kur Sohn, PT, DPT, OCS, FMSC
Owner of VeloFit PT

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Pilates + Prosecco

We host a fun pop-up Pilates & Prosecco Mat Class with time to enjoy a glass together. Come sweat and sip with us! It’s a no joke mat class designed to earn you your beverage! Beverage is included with participation, $40.

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Is Once A Week Enough?

How often should I come?

Of course, more is usually better but even just once a week you will see results with Pilates!

People do Pilates anywhere from once a week to once a day. Pilates uses minimal repetitions to focus on quality and form. Pilates focuses on strengthening your core abdominal muscles or “powerhouse” – these muscles can be worked daily without needing a true rest day.

Even if you take just one session a week, you can easily incorporate a few minutes of Pilates every day at home. Your instructor may give you appropriate ‘homework’ that may be a 10-20 minute sequence of matwork.

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What to Wear

What Should I Wear?

Are you new to Pilates and wondering what you should wear? Find comfortable fitted clothing that will allow you to move without being restricted. Some movements require your legs to be in the air. Pants or shorts should be well-fitted so they don’t slide up your leg or get caught in equipment. We offer GFP apparel in the studio for some of our favorites!

Our studio requires grippy socks to participate in Pilates. This is for hygiene and safety on our equipment and raised mats. We carry grippy socks in our studio for purchase. Having your toes exposed is important so you can get proper foot placement and footing on the equipment.

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Ladder Barrel Tree

Men do Pilates too!

Vanessa is using the back of the Ladder Barrel for some juicy stretches to work on flexibility while keeping the hips as stable and even as possible. This exercise is called Tree and feels so good! The ladder rungs are great since you can adjust the leg placement based on the client’s flexibility.

Pilates is wonderful for developing long lean muscles and working on flexibility without over stretching by holding static poses for long periods of time. Do you need to add some strength training with built-in stretching? Come try out Pilates!

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Exhale

EXHALE! Hope you take time to breathe today and move, even if it’s just a simple walk. We truly believe that movement heals so take time to listen to your body and fuel it with all the goodness it needs to be the best you!

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New Ladder Barrel

Turns out a ladder barrel isn’t just for stretching but for CLIMBING too! Little man definitely approved of this new addition to our studio.

The Ladder Barrel is a combination of a large barrel surface connected to a ladder. The ladder is on a sliding base to make adjustments for different torso sizes and leg lengths. This is a wonderful piece of equipment for stretching, strengthening and flexibility exercises!

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Exhale

Bringing lots of air purifying plants into Great Falls Pilates. Breath is such a huge focus in Pilates work that it only makes sense to make sure we have fresh green air. We’ll have a little more oxygen in the studio now 🙂