www.imprintpilates.com
Sunday, January 4, 2015
Imprint Pilates Prenatal Series
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Saturday, January 3, 2015
Pilates and Your Personal Best
www.imprintpilates.com
By Anita Ivic, Imprint Pilates
Whether you’re a walker, jogger, full marathon runner, a triathlete, a tennis player, or just your average exerciser, achieving your Personal Best is the ultimate goal. No matter how well prepared people are, few can sustain their best performance on their own (The New Yorker- Atul Gawande).
Pilates is a system of exercises designed to improve physical strength, flexibility, posture, while core conditioning, and also enhance mental awareness in order to support efficient movement. Incorporating Pilates as strength training into your program can help you achieve your personal best.
Pilates
The classical Pilates Method is based on exercises founded by Joseph Pilates during WWII and seeks to develop controlled movements from a strong core and it does this using a range of exercises to guide and train the body.
Modern contemporary methods and those taught at Imprint Pilates, such as the Stott Pilates Method is based on 5 key principles:
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Breathing
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Pelvic placement
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Ribcage placement
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Scapula movement
- Head and cervical spine placement.
Physical Strength & Flexibility
Running, as I’m sure you’re all aware involves the utilization of large power generating muscles, which propel the body forward to generate speed, power and they sustain substantial aerobic effort for long durations of time. The utilization of these muscles, and their ability to push the body for long periods of time at high speeds, is increased when the skeleton is stable.
Pilates exercises target all the parts of the body. Often we think of Pilates as only working the abdominal muscles. Abdominal strengthening however is only a small component of Pilates as it also targets hips, knees, ankles and other body parts to ensure the joints are in a proper position to transfer the forces that the body experiences during running, cycling, cross country skiing or any other physical activity.
Physical Strength & Flexibility
Pilates concentrates on strengthening stabilizing muscles, including the core and is often overlooked by many athletes. Strong core muscles, comprised of all abdominals (external and internal obliques, transversus abdominis , rectus abdominis) and back muscles allow efficient power transfer from the legs through the rest of your body. In contrast, with a weak core the small stabilizing muscles are not strong enough to hold the spine in correct alignment. The large muscles try to align and support the skeleton which decreases biomechanical efficiency. This in turn can slow the runner down, decrease their endurance and aerobic capacity or over time can lead to repetitive strain or chronic injuries.If these small muscles, which Pilates exercises target and strengthen, can do their job properly then the large muscles will be able to generate the power and speed without interference.
Posture & Gait - Injury Prevention & Rehabilitation
The Stabilizing muscles that Pilates strengthens are also responsible for maintaining correct posture. When muscles fire incorrectly (because of injury, laziness or other environmental factors), they place unnecessary strain on the surrounding muscles, posture deteriorates and can result in pain. The same rings true for your running gait, if stabilizing muscles aren’t doing their job correctly, something can and probably will go ‘wrong’ at some point.I have many clients with really simple problems, they come in looking for help, with chronic back, knee, hip, shoulder and foot pains, you name it, we’ve had it! Pilates was developed as a rehabilitative form of exercise, and through an initial postural assessment we help diagnose the problem often together with our onsite physiotherapist. The diagnosis, more often than not is that the pains are a direct result of incorrect core or other stabilizing muscle recruitment, throwing the rest of the body into a state of imbalance. Lower back pain is amongst one of the most common complaints from many runners, cyclists or triathletes from lack of support of the weak abdominal muscles. Our programs focus on correcting muscle activation, releasing contracted muscles, articulating the spine; joints while core conditioning and stabilizing the muscles that craft the biomechanical efficient power house. It’s astounding to see the results and responses from clients after just 3- 5 sessions. It’s not uncommon to hear “That’s it? It’s as simples as that” and really it is, it’s that simple, ok, well not quite. Being able to locate and develop a plan to recruit those muscles effectively however, is not an easy task!
Mental Awareness
Increasing mental awareness is a benefit many people don’t necessarily associate with Pilates or any other part of their training program. Have you ever tried to specifically recruit a single muscle? Conditioning small stabilizing muscles require much more mental attention than traditional strength training, exercises should be completed consciously and mindfully and are as important as strengthening the power muscles. It’s a skill which requires a lot of physical, mental effort and in some sense can be more challenging than running. Developing this mental awareness improves the mind-body connection to a level where the athlete becomes consciously aware of his / her body, what muscles are being used and having the ability to modify form & gait accordingly without intervention. Being able to consciously engage core musculature or any muscle for that matter, especially towards the end of your long runs or races will improve your biomechanics efficiency as well as reducing any pain. Building an increased self –awareness, knowing how your body feels and responding to its needs is a vital tool in achieving your personal best, physically and mentally.
Imprint Pilates
At Imprint Pilates we specialize in private and Semi-Private classes aimed at integrating individualized training programs to support your goals. A Pilates program is the perfect runners / cyclists cross-training activity, helping to complete a strong, supple and injury free body. We focus directly on your individual goals and desires, and you will see and feel the results immediately. We are equally dedicated to providing clear and detailed instruction, and to support your journey, whether you are a beginner or well - seasoned practitioner As your body changes, your instructor will be there to modify and advance your workout to meet your changing needs. You will correct posture, strengthen muscle weaknesses and imbalances, relieve tension, and strengthen your core. Your body will be pain free, strong and flexible.
To schedule an introductory session and start your strength training e-mail anita@imprintpilates.com or call 416 939 9545.
Top 5 Pilates Studio in Toronto
- Private Pilates or Yoga classes: allow you to have one-on-one training with an instructor, the instructor will create your own specialized workout to focus on the areas that you want to improve
- Semi-private Pilates or Yoga: so you and your friend can sweat it out together!
- Small Group classes on the mat with props
- Reformer classes: small classes size for a more personal experience
Monday, July 9, 2012
Mezamashii Run Project
By Michelle Clarke @runningchic http://michelletherunner.com/
Mezamashii means “Eye opening” or “Brilliant” in Japanese. As someone who has been running in Mizuno shoes for many years – these words describe the euphoric feeling of this experience. Mizuno is using social media and word of mouth to spread the word about their new campaign and to get their shoes into the hands of people who have yet to experience a Mezamashii run. Trying on a pair of mizuno shoes in the store might be enough for some (it was all it took for me), but others need more. They need to feel the road beneath their feet and experience the joy of a lighter, smoother running shoe.
- Disperses impact forces away from foot
- Progressive, tunable support
- Lightweight, compact, responsive
- Doesn’t break down over time” 1
- Smooth, rocking motion throughout your stride
- Increased flexibility
- More power at toe-off” 2
- Emulates the motion of your foot
- Secure fit that still freely moves
- Eliminates bunching, pulling, and sliding” 3
(I’m especially looking for anyone who is an avid runner/blogger, personal trainer, fitness instructor, running coach or all of the above. If picked I will send you and invite and with that invite you will get a 2nd invite to give to a friend or anyone in your running network.)
http://www.mizunorunningnews.com/
2. http://www.mizunousa.com/corporate/innovation/smoothride-engineering
3.http://www.mizunousa.com/corporate/innovation/dynamotion-fit
Anita Ivic (Owner • Pilates & Yoga Instructor and Personal Trainer • STOTT PILATES® • CYA • BFA)
Imprint Pilates & Yoga101 Spadina Ave Suite 103 & Suite 209
Toronto ON M5V 2K2
Phone: 416 939 9545
Studio: 647 347 2298
E-mail: anita@imprintpilates.comWebsite URL: http://www.imprintpilates.com
Other:http://imprintpilates.com/files/PilatesAndYourPersonalBest_Final1.pdf
http://www.youtube.com/watch?v=fMRH-Wgxf20&feature=player_embedded
http://imprintpilates.com/images/BestHealth_TK_Imprint.pdf
http://www.youtube.com/watch?v=j8AbvkDMQQQ
Twitter: http://twitter.com/imprintpilates
http://twitter.com/imprintyoga
Facebook:http://www.facebook.com/pages/Imprint-Pilates/
Sunday, August 7, 2011
OM-elicious New Group Class Rates & Goal Setting
OM-elicious New Group Class Rates http://conta.cc/p4WaV9
After reviewing our classes and rates, we’ve made several changes to the schedule and now, we’re changing our rates, for the better!!
Ying/Yan Classes Resumes August 8th Link breath with movement while building muscle endurance, core strength and stability in the first half of class and then slow down to unwind connective tissue, increase flexibility and restore flow to the energy system during the second half of this complementary blend of active (yang) and passive (yin) asana practice.Sign-up here |
Goal Setting At the beginning of the year, a lot of us wrote our goals on the news board and I wanted congratulate everyone for doing a great job! A goal inspires you to do the work and to create what does not already exist. Your goals should excite and even scare you. Your goals should be specific, measurable and written in the present tense. August is a great time to re-think your goals for the rest of the year. Tweet your latest goals with #ImprintPilates or #ImprintYoga and share with our growing community. “Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.” – Vincent van Gogh Imprint Pilates & Yoga Twitter: |