While I was shopping for Reformers, I wondered why one model was named ‘Allegro’, in music and dance allegro means fast, although Pilates is usually known to be slow and controlled. Lento is the phrase for slow, so that was added to my long list of ideas. Then when looking for creative adjectives to pair with Lento, Alento popped up and this is what it means:

Breathe – Encourage – Flow

Sounds good to me!

Classical Routine

Classical Pilates had somewhere gained a reputation as uniform and rigid to the classical set of exercises, but after spending over an hour on the footwork series (the first reformer exercise) we learnt what to observe and how to amend the positions so that each individual body could strengthen the best for them. A slight tweak here or there to completely change the feeling of the movement, which could be different for everyone. Our bodies are amazingly individual. There are so many options within the classical system, no two classes feel the same. We know repetition is key to improvement, and by following a structured routine, you are able to learn more about your body each time you workout. The method works.

Progressive Pilates

The classical set routine is there to help both the teacher and the student. The teacher can observe what is needed in the body in front of them on that day, they can work through the routine and then add on specific corrective exercises to add balance. The student can learn the routine repeating the same positions. Each time, feeling, mastering and improving the movements. Once the body is strengthened or balanced, the teacher may adjust the same exercises to a new position to strengthen a different area, or teach a new, more advanced exercise. Pilates is always progressive.

Why this course?

There must be something magical to the original Pilates (or Contrology) for it to have lasted 100 years and still be so beneficial. I wanted to learn from the experience of a 2^nd Generation teacher. One who had themselves been taught by an original student of Joe Pilates. Someone who has strengthened thousands of bodies using this method. It did not disappoint.

Flow

We were able to observe a full one-to-one lesson starting with the base routine on the reformer which showed the teacher which exercises could be most useful. The whole session was very physical. Moving from one exercise to the next with out breaking the flow of concentration, or the physiological flow. Moving in this way will keep the body warm and ready to change, ready to push the active range of motion a little wider. It’s all an effort, there was only a short breather as they switched from one exercise to the next. There was no time for talking. Just a quick exchange of feedback before breath and full mind/body concentration were required again. It has made me rethink the benefits of daily 10 minute workouts. Yes they are good to keep people active, and I wouldn’t discourage them, but what I saw was a full 1 hour body workout that I believe would allow so much more change than 6 x 10 minutes.

Switzerland

A similar UK course would be in London, but the cost was less for me to travel and stay in Switzerland. And Switzerland was beautiful! I stayed in a century old house in the older part of Thun (pronounced Toon), where my friendly host lent me her bicycle. She gave me directions to the swimming lake and information about local events, including free daily music concerts. I had the best week! Here are a few photos.

What a Fun Week

My little Italian friend and I would cycle back from the day in the studio, to hop over the bridge and jump in The Aare for a cool off. The Aare is a 183 mile long fast-flowing river, that runs through Thun town centre. Many people would be swimming down and then stroll back along the river edge to go again. Amazingly, it was cleaner than a lot of swimming pools. Imagine doing that in the Thames!

The Classical Syllabus: www.mejowiggin.com

I was recommended Monzo for travelling abroad. It was the easiest way to spend and save.

3 Different Types of Pilates Focus

I started by introducing some easy movement and mobility exercises which they responded to well, allowing me to learn more about how their individual bodies worked. We continued with the mobility theme adding exercises to help them each in the best way needed for their body. The next year group were mostly sporty boys who by the end of the term had learnt 3/4s of the original 34 Pilates Mat moves. It was totally unexpected that I took this direction with them, but they were amazing! They smashed it! This past year, the focus has been on neuro training, including balance training and coordinating opposites with control. Along with exercises for the relaxation of the nervous system allowing them to stretch and open up to create larger movements, again with full control.

Teaching these unusual young people has been so rewarding, it’s been great seeing their improvements whilst challenging my own teaching skills. The diversity Pilates has to offer is mind blowing. 

If there are any Pilates teachers interested or looking for a rewarding direction to their career, this could be a good choice. I would be happy to chat and share everything I have learnt, you can get in touch here. I’m sure there are many other schools with special needs or adults who could benefit from Pilates in the same way as the Icknield pupils.

Party Time

The last dance class of the summer term was so far removed from those first classes. There is no longer a class of statues, everyone mingles, teachers included. Always with one or two (or ten) kids joining at the front to take the class alongside me. They have all learned the dance routines so well. Today as I looked around the room during Danza Kuduro (oi oi oi!), it reminded me of being at a party! Late into the evening when everyone’s inhibitions have been dropped and the dance floor is packed with enjoyment! Quite surreal for a Thursday afternoon

I’d like to thank all the awesome pupils and staff at Icknield, you really are amazing! It has been a pleasure. See you again in September.  

It depends on your perception and experience of Pilates. Years ago I wrote an article on “Fat Loss through Weight Training’, this was back when cardio was the only way. When the machines would guide you to work in a ‘fat burning zone’ of low intensity (Do they still have that?). Weight training was still seen as good for buffing up those muscles. How does fat loss and Pilates compare?

EPOC

I explained about EPOC (Excess post-exercise oxygen consumption) and how recent studies were showing higher levels following a weight training session than the cardio alternatives. The higher metabolism rate was staying elevated for much longer after the weight training session was finished, thus burning more calories through the rest of the day. This is one of the reasons doing strength training before cardio, or as intervals, could be recommended in a weight loss program.

Low or High Intensity?

The low intensity model was also thrown out with the dishwater. During a low intensity training session, more fat calories are used over carbs, but when we include the EPOC after-burn hours, the percentage of fat calories was much higher following a high intensity workout (which surprisingly took about 10 years to become mainstream and popular through HIIT workouts). Now how does this relate to Pilates?…

Stretch or Strengthen?

Pilates is all about the stretch but not as you stretch at the end of another training workout. In Pilates we are stretching the muscles AS we do the workout. When a muscle is stretched it is in it’s weakest state, in Pilates this is where we look to strengthen. On the Pilates Reformer we are also utilising the highest strength gains of eccentric (muscle lengthening contractions) movements. Combining the stretched position of the muscles and the eccentric movement creates highly challenging exercises. On the mat these are body weight exercises, on the Apparatus they have the added resistance of the springs.

Compound hiit Moves

Most Classical Pilates exercises are compound movements in that they are multi joint, multi chain, full body actions, this again promotes extra calorie burn. Each exercise is an intense effort, only repeated 4 to 6 times before changing to the next shape. This is high intensity interval training of a different kind.

Core Practice

In Classical Pilates every single exercise on the Apparatus is a core strengthener. Sometimes these moves can be mimicked by only using the stronger muscles of the leg, but practice can change the muscle recruitment order. Strengthening the core muscles of the torso as described above (stretched and eccentric full body movement) requires a massive amount of energy >> hello fat loss!

Positive Goals

At Alento we don’t focus on losing weight, we focus on how the exercise can help your body move more optimally, fat loss is just a bonus! I have always advocated the positivity of building strength, rather than focusing on a negative weight loss goal. The stronger your muscles, the more calories your body will use.

Smart Goals

Instead of trudging through an exercise program with expectations and disappointments associated with weight loss goals, focus on the small step: Getting to the first session, lifting the next weight, mastering an exercise, completing the set, doing your 10^th workout, etc. Stay in a positive mindset to help achieve your goals.

Patience and Intensity

I’ve recently been taking zoom reformer lessons with an American teacher with 20 years’ experience on the Classical Apparatus, one week I was so pooped I almost didn’t make it to meet a friend for a Rosebourne Super Salad! Patience is needed to progress through Classical Pilates. We start by learning the base movements and strengthen each one by learning the correct muscle actions, this is using up your brain energy giving you the mind body connection at it’s best. And don’t be fooled the word beginner, the basic sequences are challenging enough.

Always learning

Whilst I also have 20 years’ experience in moving, stretching and strengthening people’s bodies, on these machines, I am just a beginner! Next week I am looking forward to meeting this teacher in person, in Switzerland, as I attend her Classical Syllabus training program. I can’t wait to become the best teacher I can and help you to feel totally pooped too.

Evidence

There are few scientific projects on the physiological connection between Pilates and body composition. I don’t have any evidence to back up my Classical Pilates fat loss theory. Only a gathering and piecing together of relevant information from other health and fitness studies.

Fat Loss and Pilates?

Pilates isn’t about weight loss, it’s about learning and improving new exercises, it’s about feeling strong and moving freely in your daily lives and in whatever other activities you want to enjoy. But fat loss does happen through Pilates.

‘Mitochondria’ Artwork by Kaitlin Walsh of Lyon Road Art

Sleep Health Tracking

It gives a thorough breakdown of my sleep patterns showing how much time I take to fall asleep and the percentage of REM, light and deep sleep (also how long I take to get out of bed in the morning!)  It has been quite interesting to watch how my daily activities and lifestyle have an impact on my sleep. For instance, after having a few very busy and strenuous days, my heart rate takes longer to get to the lowest point during the night (an indication of exhaustion). Which has helped me to be aware and manage my activity levels.

The ring also tracks body temperature changes, which can be used as a sign of pending illness (they have been researching wearers during the Covid times). After 3 months I can see my own confirmed monthly trend of two weeks increasing temp by up to .5 degrees(!!) followed by 2 normal weeks. And this matches those times my sleep shows signs of exhaustion. This is hot stuff for many women!

Maybe it’s just placebo but it works, I feel healthier. I expect it is the empowerment of knowledge, and not having to worry whether I’ve had enough sleep or exercised enough (fat chance). I like how I can simply look at the daily data once per day, usually in the morning, and also occasionally compare the past 3 months trends. It’s non obsessive, I don’t feel as though I need to continually check in.

Life Balance

I have always been a strong believer that our minds rule our bodies, and when you feel tired you’ve just got to push through, pre covid I felt as though I was always pushing to keep going, but truly, where is the fun in that? It was continually exhausting, sometimes you need to listen to the physiology in your body, so now I say chill out! Well, sometimes… other times be sure to push in the right direction.

But I have always been an even stronger believer of life being all about balance, and Oura provides a visual record. Exercise should be challenging, and recovery time should be restful. Work hard and play hard. Eat well and move just as often.

So now I have my sleep health tracked the next stop of my total health goal is nutrition, I’m not looking to lose weight, in fact since using my reformer I’m having trouble keeping the weight on. I’m interested in tracking the nutrients but until someone invents the ‘Nutratooth’ a supersensitive microchipped tooth implant that can detect all food qualities and give you a fully detailed breakdown (completely just made that up but what an idea!!!) I guess pen and paper will have to do or an app manually inputted.

Apple watchers what do you track? 

Back to Pilates

Anyway, back to what I know best and that’s Pilates, movement and exercise. Life is about balance and that is exactly what Pilates can offer, mind and body balance can be achieved through stretch and strength, effort and relaxation. Your body will feel more balanced as you learn to use and strengthen the deeper core muscles.

If you are already in a weekly class, let’s keep it up, consistency is key.

If you’d like to join a class, here is my current availability:

The Wednesday evening 6.30pm beginners class is becoming more of a Back Care and Core remedial class, if anyone is interested there is one place left.

If moving faster is your thing there are a couple of places currently available in the Tuesday evening 6.45pm Weyhill Dancefit class, or Friday 9.15am class in Broughton.

Maybe some kettlebell strength training sounds good to you? Thursday mornings at 9.15am in person or online.

For Pilates availability there is a Level 1 Full Body class on Monday mornings at 9.15am again in person or online.

And Level 2 (Without injuries) Full Body Pilates at 7pm on Monday evenings. This is also available in person or online.

Or come in and feel the magic of the Pilates Reformer. I am now waiting on delivery of three more reformers ready to start group class very soon.

“Not only is health a normal condition, but it is our duty not only to attain it but to maintain it.” Joseph Pilates

   Click here for Class Times, Costs, Availability & Booking  

Take care for now

Emma
xx

Check out the ring here
www.ouraring.com 

*Studio Classes*Community Classes*Online Live Zooms*Online On Demand*Private Sessions*Reformer Sessions

Hello and Welcome to March

Firstly, sending love to Olga Kott who has been tirelessly collecting for the most unfortunate friends and families in her home country. And what an amazing local community we have, they have just loaded and waved off the biggest artic lorry full of donations, now heading to those most in need. Olga has also set up a funding page to directly help women and children currently suffering in the war zones, if you are able, please help. I have an email from Olga I can forward if you would like more information or take a look here:
https://www.gofundme.com/f/xk4vq-stand-with-ukraine?qid=04a4319a9281380cd1e98f8c677b7d49
Our thoughts are with Ukraine

Back to Pilates…

I have once again started the 20 year long tradition of adding some Lunges for Lent into each class, we will keep this up until Easter. This week we have focused on improving our balance using the feet. By spreading the big/little toes and keeping the heel firmly on the mat to strengthen through the foot and the ankle muscles.

Why not try a few at home? Lunge backwards keeping the chest raised, then lift back to standing bringing the back leg into a front knee raise. Repeat four times before switching legs. Try to keep the front foot firmly connected to the mat from the heel to all toes. Enjoy.

While you are lunging, take a look through this list to remind yourself why you do Pilates (or why you should).

I’m not feeling so friendly with my laptop today. I had written a long list of Pilates Benefits, then I had organised them into sections, I explained some of them in further detail. I had been thinking about how many of the benefits are relevant to most exercise regimes, so I separated those specific to Pilates and why it has the edge. And then… the laptop froze! When it reopened, only the first half of the original list had saved, what a pain. And because sometimes I have a memory like a sieve, I had no idea where to start again!

Here is the half-completed list for you to get the general idea – Pilates is all round goodness in every way for your whole body and mind. I’ll come back to the write up another day.

Pilates Benefits

Core strength
(stomach, mid back, lower back, hips, glutes and pelvic floor)
Muscular strength
Joint strength
Improves posture
Decreases back pain
Muscle balance
Increased energy
Body awareness
Decreases stress
Improves flexibility
Improves mobility
Better Balance
Boosts immunity
Improves cognitive functioning
Higher motivation
Enhances sports performance
Strengthens bones
Boosts mood
Improves sleep
Rock Solid Core
Weight loss
Body symmetry
Spine stabilisation
Relaxation
Tension free neck, shoulders, upper back
Safe rehab of joints and spine
Co ordination
Breath awareness
Increased lung capacity
Muscular movement control
Stronger back
Fuller joint ROM
To be continued…

If anyone is interested in joining a class or reformer session, you don’t need to wait until the new term starts, get in touch and see what is available now.

If you are thinking of joining at a later date, I recommend adding your name to a waiting list, as many of the classes stay fully booked. When a space becomes available there is usually someone ready to jump straight in.

Click here for Class Times Costs & Availability

Take care for now

Emma
xx

*Studio Classes*Community Classes*Online Live Zooms*Online On Demand*Private Sessions*Reformer Sessions*

Joseph Pilates. A man with an imagination and appreciative understanding of human movement. Whilst working in a hospital during WWI he attached springs to the bed frames, so the bed bound patients were able to exercise their muscles to aid faster recovery. This invention developed into the Cadillac and Pilates Reformer machines.

Pilates moved to New York in 1923 and opened a Studio of Contrology using both the mat and various pieces of apparatus including the Reformer to help everyday people to strengthen and rehabilitate their bodies, it was here the dancers and actors began to flock to him for his expert assistance in keeping their bodies in best form.

In his book Your Health JP talks of busy inactive lives leading to poor posture and bad health (for many people, these are still relevant complaints). The reformer along with his other Pilates machines were designed to reform bodies back into health. Even then, nearly 100 years ago, he could envision all the biomechanical, physiological, neurological and psychological benefits of his method that would remain advantageous until this today.

Description: What is it?

The Pilates Reformer has a base carriage which is moved by your own body strength. There are springs underneath which sometimes assist the movement of the carriage (and your body) and other times they resist. So choosing light springs for one exercise may be easy, but for the next it could be core crunchingly sweaty! There are many different reformer models, but Joe’s original Universal Reformer included 4 springs of equal resistance, adapting the effort level by attaching fewer or more springs.

Usage: What Can you do on it?

So what can you do on it? A chap came into nose around the studio after his visit to the gym and said “Yeah it looks just a leg press.” Well, if you are laying down pushing your feet on the footbar it may resemble a leg press. But with the different bare foot positions, you will be strengthening fascia connections through your whole body not just heating up your hams & quads. Using the Pilates stretch you’ll feel it flowing all the way up to work your your pelvic floor and stomach.

You’ll also gain more from the push/pull action of the springs (eccentric conditioning has 30% higher strength improvements), then think of the reflexology pressure points and all the benefits they provide too! Take a quick peek at my footwork video on facebook, it has the most deceptively relaxing look about it!
 

The foot work series is just the warm-up exercise, you can also expect to do exercises kneeling, standing, forwards, backwards, sideways, on a long box, short box, spine corrector, with a pole, or using the straps. The straps are at the other end to the foot bar, they can connect to either handles or foot straps depending on the chosen exercise, of which there are hundreds.

Benefits: What will I gain?

All of the Pilates mat moves can be done on the Reformer, they will mostly be the same but also supercharged to the next level! The best sessions are full of failure as we push forwards trying to achieve more challenging moves concentrating on muscle co-ordination and improving motor control. You might work up a sweat, but your core will thank you and your body will be reformed!

These sessions offer a great core workout along with full spinal mobility and a demanding body stretch, they allow you an hour of head space from your daily life, you will leave with the much-needed feeling of the self-care box being ticked. Each exercise has an individual intensity, beginning from deep in your core every movements engages your stomach and back muscles creating a workout warmth from within. Our goals are to improve each exercise through increased strength and flexibility of your whole body, this improved mobility will help your body move more functionally.

Does Pilates provide weight loss and a toned belly? It sure does! But at Alento we don’t focus on weight loss and body image. They are just the bonus!

Classes

I am currently offering individual 45 minute sessions, and 30 minutes shorter introduction sessions. Your body will benefit most when the sessions are block booked for consistent weekly improvements. Next year I would like to introduce group Reformer Pilates classes to the studio, the Reformers I hope to work with are on a 6 months production and delivery time frame, so we will have to wait for those!

I hope you enjoyed reading about the reformer, please do get in touch if you are curious and would like to book a session. 

 Click Here for Pilates Reformer Sessions Information in the Andover Studio

Convenience

The first goal of health and fitness is to find the ideal training program for YOU. This includes looking at timings and location so that it is convenient for your lifestyle. But also looking for an activity you will enjoy. When you are making a fresh start it does not matter what you choose. Do not worry about the latest media frenzy for the ‘best or newest fitness’, if you hate it, you’ll give up and consistency is the key to a healthy life.

Consistency

Questions to ask yourself:
Do I want to try something new and a little different?
Would I rather stick to what you know and are comfortable with?
When can I fit in exercise?
Do I need to be time flexible?
Am I more energetic/motivated in the AM or PM?
Can I work out at home?
Do I need social motivation?
What is available locally?
How much effort do I want to make?

Don’t take too long, be decisive, you want to make the most of the new year motivation to help get you out the door wearing your PE kit!

Enjoyment

Once you start, do give yourself 6 weeks to feel the results (and that is an absolute feel and not look! We are on a health journey remember), 6 weeks also gives you time to settle into your chosen activity, so if you decide it’s not quite for you, find something else to continue for the next 6 weeks before you finish. And keep going until you find the one for you!

If you are already active and are looking to level up, you should decide if you want to focus solely on one activity to make extra improvements, or diverse for a more body balanced holistic approach. Again, these are personal choices, either direction could be the right one for you.

If you’d like some help trying to choose a healthy body program, please do get in touch, I’d be happy to offer advice, Pilates or other!

So come on, join the New Year New You, Jump into January to kickstart your 2022 Healthier Body and enjoy your first 6 weeks towards an Improved You!

 Here’s sending some extra New Year motivation to you all!

Pilates, Dancefit and Kettlebell classes, Private Reformer Sessions and Online On Demand sessions are all available on my website. Click below to take a look.

Emma xxx

*Studio Classes*Community Classes*Online Live Zooms*Online On Demand*Private Sessions*Reformer Sessions*

Book Here for all 2022 Sessions

Over the Christmas period it might be nice to spend 5 minutes for yourself doing some simple breathing exercises. Time to engage your mind and body by controlling your breathe to help calm your mind. You can’t beat a few breaths to help re-focus. 

Alento: To Breathe

Above all, learn to breathe correctly. Joesph Pilates

Let’s start by finding a long and open posture, either sitting, standing or lying down, then for a warming breath, breathe only through your nose, trying to keep the speed consistent. To begin, focus on breathing quietly for the count of 5 as you inhale and 5 as you exhale. Quiet is control. This feels deeper, more at the back of your nose. Next think about where your breath is heading, where do you feel it? Is your chest rising, are your shoulders lifting, is it in your belly? 

The breath we use in Pilates is Lateral Thoracic Breathing, this means breathing into your lower lungs, inhale expanding your ribcage out to the side and into your back, stretching those intercostal muscles (in between each rib) and using your diaphragm (in between your belly and ribs). As your diaphragm pushes the air out, you’ll feel the lower ribs and waist narrowing. This is your Transverse Abdominals adding sixpence to the movement. Your TA wraps around your mid section from your spine and across your stomach, helping to keep it all flat. But here we are heading into the Centring principle of Pilates, let’s save that for another day…back to breathing…

A little Christmas challenge for you… 

Continue breathing in the above style, and let’s see how much focus and control we have. Can you place your hands on the side of your ribs, and sitting still (no leaning) can you take your breath to one sideand use only the right lung…? 

What about the left side?

It is possible, it might take a bit of practice, but what a beautiful mindful exercise it is. 

Now, too much deep breathing may make you feel light headed so break this down into the 3 paragraphs and practice each step individually, just 5 minutes, taking a few days to repeat each one. Once you have mastered the quietly controlled breath through your nose, move on to feeling it in the ribs, and then practice the individual lung breathing, just for fun! Be sure to relax your shoulders each time you exhale.

Breathing is the first act of life and the last. Our very life depends on it. Since we cannot live without breathing it is tragically deplorable to contemplate the millions and millions who have not mastered the art of correct breathing.
JP

If you would like some On Demand Sessions to keep you moving at home over the Christmas holidays, drop me an email. emma@alentopilates.co.uk

Wishing you all a Wonderful Christmas with the simplest of celebrations.

Emma x 

Alento Pilates New Year Choices

Studio Classes
Online Classes
Community Classes