It is no suprise that the popularity of Pilates is gaining so quickly. The Pilates experience is a pleasant surprise for people who don’t like the boot camp grunt and grind approach to exercise. And for those who do like boot camp workouts or working out in a gym, they all say how much stronger their body’s feel after learning the Pilates technique.

Pilates classes are a slower pace than many other workouts – more like yoga. You go through each exercise in a slow methodical way, feeling your body’s alignment and using the correct muscle groups for each exercise. When it comes to core strength, your core has 3 layers of muscles and it takes time and correct training to learn how to use all three layers. After you find out how to tap into your inner core, you can take that new found strength and use it in all forms of fitness. You will have more endurance, experience fewer injuries, and have better coordination so you can push other fitness exercises to higher levels.  I hear my students commenting weekly about all the wonderful benefits they have experienced after studying Pilates.

The key is correct training.  A beginners Pilates class needs to have enough theory with a complete understanding of what your body needs to do and when to do it.  Newcomers  need to understand that a class has to stop from time to time so an exercise can be broken down and explained. So often I get comments like, “So that’s how I do it! I never understood before.”

Summer is just around the corner. Start your Pilates training now and enjoy your summer more. You will look better and feel better. As Joseph Pilates said,” After 10 Pilates classes you will feel a difference. After 20 Pilates classes you will see a difference. And after 30 Pilates classes you will have a whole new body.”

For more information call or email Julie Akin – owner, head Pilates Instructor at Synergy Staying Fit Pilates.

Tel: 604 209-9463  Pilates Classes in South Surrey / White Rock BC

Pilates is becoming a popular and effective form of exercise that will help a person realign their spine. For people who are nervous about using a chiropractor, the Pilates technique focuses on form and using all muscles groups in an equal and balanced way. A chiropractor can manipulate a spine into the correct form, but unless the muscles on either side of the spine are equally formed,  the spine will not hold in the correct placement.

If a person is having spinal discomforts and alignment problems, it is best to first visit your doctor.  If they do not suggest following through with  Xrays or treatments,  then a consulation with a skilled Pilates teacher can help you make a decision on which course of action will be best for you. You do not want to make a mistake with your spine. So, before starting with a new exercise program, it might be wise to pay for an Xray just to be sure there are no fractures or other serious problems.     

Depending on the client’s level of discomfort, basic Pilates classes can sometimes be too difficult for a person and they may need to do private sessions until they are feeling strong enough to join a class. My approach is to start small and work one’s way up the ladder slowly in the early stages of rebuilding spinal strength and realignment.

Julie Akin: Head Instructor / owner of Synergy Staying Fit Pilates

For more information on Pilates Classes in Surrey B.C. call Julie at 604 809-9463

More and more doctors and physiotherapists are recommending that patients with rehabilitational needs take Pilates lessons so they can safely strengthen, stretch and tone. Pilates instruction is ideal for 1. Post surgery  2. Recovery from stroke  3. Muscle or ligament injuries  4. Scoliosis and arthritis  5. Age related impairment.

In a perfect world, preventative care is optimum. Especially with age related impairments, artritsis and osteoporosis, the saying, “use it or lose it” says it all. It is remarkable how an elderly person can regain strength and mobitily with some simple Pilates exercises that are carefully supervised by a well trained Pilates instructor.

In the case of post surgery and stroke where there has been muscle atrophy, Pilates instruction teaches a person how to regain the use and strength  specific muscles. It is important for patients to start simple exercises as soon as possible. The longer they wait, the more difficult it is to regain mobitily.

Scoliosis of the spine can improve and be delayed with Pilates exercises. Learning how to do some simple exercises at home daily can be highly beneficial and is key to a person’s well being.

It seems odd that some of the same simple exrecises that are so benefical for an elderly person are just as beneficial for a young athelete. How an exercise is performed by fully understanding how to use the correct muscles  is often overlooked even by professional atheletes. Core strengthening exercises  are the most misunderstood of all the exercises. I am constantly having to break these exercises down into simple basic moves so atheletes can tap into their full potential. I find explanations that are not too technical,  the old “KISS” theory,  always seems to work the best.

At Synergy Staying Fit Pilates there are Rehabilitation Classes  as well and 1/2 hour private sessions available for clents needing special care and attention.

Julie Akin is the head Pilates Instructor at Synergy Staying Fit Pilates in South Surrey / White Rock.

For more information please call: 604 809-9463 or email to info@synergy-stayingfit.ca

When you are looking for a Pilates studio that is right for you, it is best to have a trial class or a one on one consultation with the teacher who would become your instructor. There is a distinct difference in the different styles of Pilates instruction being taught today.   

                                                                                                                                                                                                    Today we are seeing more “boot camp” Pilates happening with the younger generation of teachers. Their focus is core, core, core because that is what many people are looking for. 

In my opinion, the boot camp approach of pushing one’s body to the point where form is compromised, for example: the shoulders tense and the lower back strains, is defeating the purpose of doing Pilates in the first place. A body does what it is trained to do. To exercise with one’s shoulders up is training the shoulders to do just that. Plus, lower back strains and injuries are common when people are pushing their cores to do more than they are capable of doing.

My training was based on the original Pilates method that is a total body workout, a slower paced class where form and balance muscular development is of utmost importance. Joseph Pilates often mentioned the importance of uniformly developed muscles. He placed an emphasis on nurturing the body rather than punishing it.

I have to admit that I often pushed my body a little beyond it’s limit  in my younger years. I might have been attracted to a  Boot Camp Pilates studio had they existed back then, but I had youth on my side and strains repaired quickly. I was also a professional dancer, had a very strong body, and was intune with it’s limitations. 

My goal today as a teacher is to empower as many people as I can to take control of their well being. Having a fit body for one’s age is a critical part of that equation. The challenge for most people is finding a fitness program that appeals to them, and for many, the “no pain – no gain” approach doesn’t last. It also isn’t a safe way for them to exercise.

For more information contact: Julie Akin of Synergy Staying Fit Pilates in South  Surrey / Ocean Park  Tel: 604 809-9463

Question: “How much weight will I lose if I do Pilates 2 or 3x’s per week?” The answer may not be what you hoped to hear. Probably nothing if you continue to consume too many calories. Bummer. What will happen is that your shape will change. Your abs will flatten, your thighs, butt, upper arms will firm up and decrease in size. People will comment and say you have lost weight, but if you step on the scale you probably will be the same weight.

To lose weight and reshape your body you need to change eating habits, do some cardio like a good brisk walk for 1/2 hour per day. Add in Pilates and your shape will change within a few weeks. Remember muscle weighs more than fat. Toned muscles in all the correct places can make you look and feel great. Forget the scales. Forget your age.

Dilema: You are over weight. Your energy and motivation to get back on track is poor to nil. All the right intentions might be there, but every time you start, you fall off the wagon. You need to exercise and the cardio that has been recommended is impossible to stick to. This is why Pilates has been so successful for so many people,

The key to success: Pilates exercise is done in a slow, mindful way. The toning, stretch, reshaping actually feels good. Muscle tone increases your metabolism, so in a few weeks your body starts to enjoy the feeling of exercise and your energy improves. Who wants to do cardio when their energy is lacking?

The steps I recommend are:

1. Start with Pilates 2 x’s per week. In 4 weeks,

2. Start cutting out the bad foods that are poisin to your body and replace them with fuel. You can still eat and be full. In a few weeks you will notice your weight decreasing.

3. Now add in some light cardio 4 or 5 times per day. Walking is excellent and at this point may be enjoyable. Mix up your activites so you do not get bored.

You are slowly changing your lifestyle. If you want to  remain slimmer and more fit it will take some time to get there. The plan needs to be easy on your body, heart and soul, otherwise you will be setting yourself up for failure.

I have supported people through this gradual process for many years and it works. You can do it.

Julie Akin: head Pilates Instructor at Synergy Staying Fit Pilates - South Surrey / White Rock

What is the difference between one Pilates studio and the other? As you are Goggling “Pilates”, I know you are trying to decide which studio to sign-up with?

First and foremost, the teacher who will be teaching you is the most important factor in your decision. Their training and ability to teach will determine your results. I have said in previous blogs that it is important to meet your trainer and try a class or have a one on one consult with them so you can get a better feel for the classes they teach.

At Synergy we focus on balanced toning and strengthening of the whole body. Core strength is only 1 aspect of correct Pilates training. If you focus primarily on core exercises you will be creating more imbalances within your body.

Postural correction involves strengthening and aligning the whole trunk of a body equally. Teaching a person to use their shoulders and upper back muscles correctly can be just as challenging as teaching them how to use their abdomial muscles and build core strength.  When you do any form of physical fitness with clenched, raised shoulders and a stiff neck you are only re-enforcing that postural imbalance. Your body does what it has been trained to do.

At Synergy you will be training with me, Julie Akin – former ballet, jazz and contemporary dancer. I was introduced to Pilates in London, England 38 years ago and have been hooked ever since. Joseph Pilates based his method of training on classical ballet postural form.  Then he added a method of breathing with each exercise, something not taught in ballet. His range of exercises are from very easy / basic, so a person can relearn which muscle groups to use for each exercise, to very challenging for trained atheletes.

I learnt years ago how important the correct form is to achieve favourable results. I must admit, I do spend more time on this than many of the younger Pilates teachers do today, but I am results driven.  At the end of a term I want to see many great changes with my students.Better yet, I want each student to see the changes in themselves.

Julie Akin, head Pilates Instructor at Synergy Staying fit Pilates, White Rock / South Surrey

Summer is here! The best advice I can give all my students is to get outside and enjoy all the wonderful outdoor activities that this corner of Canada offers. We are blessed to have so many options. Something as simple as walking in the sand barefoot is great exercise for your legs, gluts, cardio, and most of all your feet – the foundation of your body.

I have had my students who like to do 3 Pilates classes per week cut back to 1 for the summer. My advise is to get outside and use their new strong bodies that they worked so hard to get during the fall and winter months. Even my elderly clients have commented on how much more stamina they have and that they are back outside gardening and walking this year with far fewer aches and pains.

Pilates tones and strengthens the entire body if taught correctly. One of my favourite responses from Joseph Pilates when asked what an exercise was specifically for was, “It’s for the body!” We hear so much about Pilates strengthening the core muscles, and it does. But Joseph Pilates developed an exercise program that works on muscles groups throughout the entire body. All need to be equally toned and strong to feel fit and well balanced.

Mixing up your sports and activites also helps to use different muscles, which is why I encourage people to try new things. Unfortunately as we age we tend to narrow our scope. Science has proved that by learning new skills the brain function improves. So in short, if you don’t use it you’ll lose it.  I know it is more comfortable to stay with what we know, but the benefits and joys that are missed by staying in a rut are a sad loss.

Be confident that the Pilates technique you have trained your body to use will reward you with strength and stamina to do so many fun activites. I have been working a little harder in my studio myself these past few weeks, (that old saying -practice what you preach!), and I noticed today that climbing up onto the roof to clean 4 big skylights, that I felt 10 years younger. My balance was not an issue and maneuvering around that slooped roof was effortless.

The Fall Pilates Schedule will be coming out mid July. So if you are intrested in starting Pilates, now is the time to visit our studio, try the equipment - especially the Pilates Reformer, and discuss what goals you have. A one on one session is complimentary. Call Julie at 604 809-9463.

Julie Akin is the head instructor at Synergy-Staying Fit Pilates on the White Rock / Ocean Park border.

People needing rehabilitaion classes to strengthen and tone are best to work on the Pilates Reformer fitness machine. Joseph Pilates invented this amazing machine for that very purpose, and it is still today, the best rehabilitation exercise machine for most problems.

1/2 hour Rehabilitation Classes: We now offer these shorter Pilates classes to people with very limited endurance. When you are recovering from an accident, surgery or long term disabilites a 1 hour class is too tiring. When you are working on the Pilates Reformer each exercise targets specific muscle groups. Isolating muscles so they learn how to strengthen, stretch and tone correctly is tiring both physically and mentally.

Most elderly clients can concentrate for 30 minutes and and their bodies can gain  strength and muscle tone, but after 30 minutes, their thoughts wander, their muscles tire and at that point doing more exercises is of little benefit.

The 1/2 hour class is $30 for a private or $20 for a semi private. By keeping these class costs down people are able to come more often rather than coming once per week. They see much faster results and results make us all happy.

Most people are aware that one side of their body is stronger than the other. This can be the result of an old injury. The body learns to compensate more on one side and then continues to favour that stronger side after the injury is healed. Another reason, you can be born with one limb stronger or longer on one side. There are many reasons and the majority of people have imbalances that start to cause more problems as we age.  Lower back pain is most common and often the results of imbalances.

I have started incorporating a few Pilates ball exercises in the Pilates Mat section of the classes. It has been a long time since I worked with a ball myself. I think a lack of space got me going in a different direction. Incorporating Pilates exercises with the ball is a natural progression and one that I am really enjoying again.  As a teacher, I am able to see where a student’s imbalances originate.  And equally important, the student realizes what imbalances they have and can better feel how to correct them.

When muscles on each side of the body are working with different strengths, an imbalance happens and balancing becomes a challenge. Paul Chek, an internationally recognized exercise and spinal-care specialist who started using exercise balls for atheltic conditioning, explains how working on a mobile surface creates more demand on the motor system. The unsteadiness of the ball forces the body’s stabilizing muscles to fire  up out of absolute necessity.

There is a little child inside all of us. The ball was a toy we enjoyed from a very young age. When I am teaching and class members are a little glum or they are having trouble focusing, out comes the ball.  After one exercise the mood changes and people are more focused. They have to be in order to balance.  Best of all, they are getting a deep core work-out and having fun while they are doing it.

There are some excellent books  explaining Pilates work using a ball. Colleen Craig has written a series of books that are easy to read and understand and are useful to all ages and levels of fitness. Her best seller, Pilates on the Ball,  is an excellent read and book to practice from. She also wrote Strength Training on the Ball and Abs on the Ball.

Julie Akin, head Pilates Instructor at Synergy Pilates in Ocean Park / White Rock BC

Pilates Classes for beginners and intermediate levels. Rehabilitation Pilates Classes also available.

A Pilates teacher’s confession:

Last week was the first week of Pilates classes after a 3 1/2 week break. Whoa! The Christmas / New Year holiday break is the worst – too much rich food and alcohol. So many of my students, me included, who are in the 40 yr. + group had a difficult time with that first class. This year for me was definately more noticeable than in past years. I am not a big New Year’s resolution type, but I think I need to join the club.

The resolution is to exercise 10 minutes per day when you are not regularily attending classes or doing full workouts on your own.  Doing something daily, or at least 5 days per week, is a must. The exercise can be a few key Pilates Mat Exercises that target the weaker muscles in your body. 10 minutes per day is all that is needed if you are wanting to maintain core strength, flexibility and some basic muscle tone. Of course more time is needed if you want to increase strength and flexibility.

I talk a lot about muscle memory and how your muscles can bounce back quickly.  All my students returned to their second class noting that they were quite stiff after week one,  and commented on how much better they all felt after their second class. The sad reality is that as we age our muscle memory fades just as fast it it can bounces back. Bummer. No, I’m sorry to report that a glass of red wine doesn’t help here. It means we just have to “use it or lose it.”

In all my classes I start the class with a simple mat sequence that flows for 3 minutes. Everybody is warm after the sequence. It is easy to remember and do at home. After 4 or 5 Pilates classes you start to understand where your body is deficient and know which Pilates exercises target your weaker areas. Those key exercises get added into the remaining 7 minutes of your Pilates 10 minutes per day workout. The body responds well to repetition. A ballet dancer starts every class with piles (bending the knees). In Tai Chi the same sequence is done for as ever long as you are practicing Tai Chi . So for a quick maintainance program I suggest keeping it much the same for extended periods of time.

Everybody can find 10 minutes per day. The exercises that felt like killer exercises after the holiday break become much easier and actually feel good again. Your body relaxes and your breath flows as you slowly move through your familiar sequences. This time becomes a treat and something you look forward to doing.

With all that said, how did I get so off track this holiday?

Julie Akin – Pilates Instructor at Synergy – Staying Fit Pilates in South Surrey / Ocean Park B.C.