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Firehaus Pilates Studio

Pilates Fitness Studio in the Denver Highlands Neighboorhood

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March MATness

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I either hear “MAT Pilates is easy, I want to take a Reformer class”  or “MAT Pilates is too hard for me!” We obviously need to clarify what MAT Pilates is all about!

Pilates as a whole is never too easy or too hard if you are connecting your mind, body and breathe together to do the movement. Yes, there may be some movements that are easier for you and harder for others depending on what’s going on with your body. Remember that the reformer, tower, chair and other apparatus are amazing and fancy pieces of equipment that provide you with resistance but they also assist you in a lot of areas. Give your body a different challenge without the assistance of the straps or springs!

MAT Pilates requires only one thing, yourself! It is great because you can take home what you learn in class without needing any of the fancy equipment. A lot of the MAT work exercises are original Joseph Pilates moves, the founder of Contrology or better known as Pilates! Joseph Pilates was a pioneer in his time. He believed that mental and physical health are interconnected and that eating healthy and getting sufficient sleep were essential for overall health. It feels kinda’ nice kickin’ it old school with JP! Some of those more classical Pilates exercises require you to work hard to stabilize your core, lengthen those muscles and control your pelvis. Oh yes, and don’t forget to breathe!

You will be in for an exercise routine that tones, strengthens, boosts mental health, improves posture, increases flexibility and focuses on your powerhouse – you know those really important muscles like your abs, pelvic floor musculature, hips and glutes. Remember, a strong core helps ward off back pain and makes daily chores more doable. A strong core is a must and not just for athletes!  For parents picking up their kids, runners, golfers and those who sit at a desk or in their car for long periods of time. When your core is strong, it serves as the center of power so your limbs don’t have to bear as much of the brunt of movement. Studies show that Pilates is effective in reducing pain and improving function in people with back pain. How amazing is Pilates?! We can tell you stories of how Pilates saved numerous people from having to have back surgery.

Don’t be intimidated by the classical MAT Pilates repertoire, At Firehaus Pilates we may switch it up and start with a different warm up then “the hundred” and end with some nice fluid, feel good movement that relax the nervous system. We will always keep the movements appropriate for your body and skill level while still providing you with a challenging workout. Thanks to the balance, focus and strength work in Pilates, you will always leave the MAT feeling strong, energized and de-stressed. Amen to that!

So, if you have you been layin’ all comfy on the Reformer, get yourself into a MAT class and see where that body weight work is at! It takes a lot of control and strength but remember that Pilates of any type is for Every-BODY. Just as we modify movements on the reformer or tower, we also modify on the MAT! I challenge you to take 1 MAT class per week for 1 month and feel the difference in your body, mind and bootay!

 

We offer a MAT Class every Wednesday night at 7pm – For March MATness we are offering a 4 Pack of MAT Classes for $50.00. We encourage you to use them consecutively!

 

Home Work!  Please feel free to take this exercise home with you along with anything else you learn in our classes!

The most commonly known Pilates MAT exercises is The Hundred:

 

Start lying on your back.

  • Bend your knees so the feet are flat on the floor. Place your arms straight beside your torso with  palms facing down.
  • Take a breath in and on the exhale draw your navel into your spine (narrowing your waist as if you were wearing a corset). Then slowly bring your legs up to a tabletop position (lift one leg at a time keeping your abdominals engaged, the knees will be bent at a 90-degree angle and form a 90 degrees angle with your hip joint).
  • Reaching with your arms, nod your chin and curl your torso to bring your head and neck off the floor. Beginning pumping your arms at your sides. Inhale for 5 beats, Exhale for 5 beats. Repeat this 10 times.
  • To advance the exercise – extend your legs to a straight leg position.

Special considerations:

  • Neck pain – Don’t work through it! You can perform all or part of the repetitions with the head on the MAT.
  • Back pain – This is an indication that there is too much load on your abdominals (i.e. they aren’t strong enough yet). Make the position smaller: If your legs are straight, put them in tabletop; If your legs are in tabletop, place the feet on the floor.

 

MindBody

4 Ways to Maintain Your Rehab Pilates Exercises at Home

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Pilates is rooted in rehabilitation and was originally used by soldiers and dancers to help recover from injury. Today, thousands of people rely on the Pilates method to strengthen and tone the body to recover and also to avoid pain and injury.

While you may be comfortable in your instructor-supervised Pilates routine, you may feel intimidated to try some of your exercises at home. While it is safe to undertake certain Pilates exercises on your own, there are other ways in which you can enhance your rehabilitation outside of the studio.

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1) Consider Your Core

As you’re aware, core strength is the center of all Pilates exercises. The midsection is an important part of the body that provides strength, stability, and also controls the spine’s position as your body moves.

To help with your rehabilitation, consciously consider and strengthen your core muscles while at home or going about everyday life. It can be a challenge to isolate this area and effectively activate these muscles, but practice helps with increased stamina.

Engage your core each time you walk or move. If you are lifting an item or doing laundry, actively think about and use your core by letting it do the work for you.

2) Be Mindful of Your Daily Posture

Like core strength training, posture can be improved through daily awareness and practice. Training your mind and body to identify both good and bad posture tendencies is the first start to embrace new habits that will help you stand taller and move with ease and grace.

As you walk and sit at home, be conscious of your posture habits. Execute each move with precise control and awareness. Don’t let your body rely on the muscles it has used for years to get a task done, engage the correct muscles to control how you will move and sit.

If your Pilates instructor regularly corrects some of your movements or posture, such as that you need to drop your shoulders or keep your weight spread evenly between your hips, remember these tips at home. These correctable patterns may be showing up regularly in your life, trying to sabotage your healthy posture habits!

3) Mats Matter

While your Pilates instructor or studio may be full of purpose-built equipment for your rehabilitation workout, you only need a few tools or impromptu supplies to make your at-home recovery easier.

Pilates was originally designed around exercising using a mat. Because this is a critical aspect of your workout routine, it’s essential that you get a proper mat to do any Pilates work at home.

The mat is different than a yoga mat. It should be thick (about a half inch minimum) and firm so that it cushions the spine properly. You can find Pilates mats at most sporting goods stores, online, or ask if your studio sells them. If you require support or props during any of your exercises, you can accommodate this by using a rolled up towel or inexpensive foam block.

Talk to your instructor about what are the best mat exercises you can do to advance recovery while staying safe. But don’t skimp on your mat to achieve optimal results!

4) Everyday Mindfulness

You may be aware of mindfulness and its benefits in mental health, but did you know that mindfulness is also part of the practice of Pilates? When exercising with your Pilates instructor, you may be practicing mindfulness as part of your training. Intentionally focusing on the moment of each movement in an exercise is mindfulness!

To aid in your rehabilitation, try to embrace mindfulness in your everyday life. While the mind wants to fill with thoughts, worries, reflections of the past, or projections into the future, take a moment to silence these thoughts by simply being aware on a moment-to-moment basis. Paying attention to what you are feeling will help daily life, but also enhance your Pilates practice.

Because the mind wants to fill itself with other thoughts, practicing mindfulness may be the hardest exercise you’ll ever do!

If you are undertaking a Pilates rehabilitation program, talk to your instructor about what exercises – and lifestyle changes – can enhance your recovery at home!

MindBody

4 Reasons You’re Not Seeing Results from your Workouts

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One of the things we love most about Pilates is that it brings results. It’s efficient, effective and often times life-changing.

But every once and awhile we hear from someone who is frustrated because they’re not seeing results. They feel as though they’re doing everything right but their body hasn’t changed and they don’t feel like they’ve progressed.

So today, we’re sharing 4 reasons why you may not be seeing results from your workouts.

1. Lack of consistency

It can feel really great and noteworthy to go to Pilates once a week, but exercising once a week will bring slow results. Especially because when you’re only exercising 1-2 times per week it’s easy to skip one here or there and then go weeks without a quality workout.

There are also people who get really fired up and attend class multiple times per week but then fall off the wagon completely because the routine wasn’t sustainable for the long-term.

Consistency is the key to success. Set a schedule and stick to it, not just for weeks, but for months and years. The results will begin to show.

2. Sloppy movement

You know when you just want to get a workout over with so you slop through the exercises just to get them done? Yeah, that’s getting in the way of your results. Or maybe you tend to zone out in class rather than really focusing on your form and technique. Either way, in order to see results you need to focus on using the proper muscles and proper form in all exercises. Pilates focuses on quality over quantity. 10 slow, well-executed chest lifts are better than 100 sloppy crunches any day of the week.

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

3. Your diet doesn’t reflect your goals

You can’t out-train a bad diet.

Many of us have fallen into this trap before. You would go for run and feel so tired and so good about your workout that you’d reward yourself with big meals and treats the rest of the day. What you don’t realize at the time is that you would be better off skipping your workouts all together and focusing on a healthy diet.

So if you’re not seeing results from your workouts, make sure that what you eat all day, every day reflects your goals.

4.  Too much alcohol

Alcohol is a major hindrance in losing weight, getting in shape and overall healthy living. There are so many reasons for this. Not only is it high in unnecessary calories and carbohydrates but it also disrupts the body’s ability to properly digest and utilize food as an energy source. In addition, it causes dehydration, bloating, restless sleep and inflammation. Feeling lethargic after drinking also leads to missed workouts, lazy days and killer cravings. Often making this ONE change can bring major results so that your hard work can finally show.

So what do you think, do you recognize any of these as why you may not be seeing the results you expect to see?