New Year's View

It's snowing today, and about 15 degrees. Cause for celebration...
I'm skiing, and I love skiing!!

One of the things I love about my Pilates practice lately is how much all my work has improved my posture and ability in the other sports and activities I enjoy. Like skiing!!

As you consider your New Year's resolutions this year, I invite you to resolve to do more of what you love, and to remember that Pilates can help you do it better! Whether it's running, biking, dance, or just feeling long and lean, we can help you be your best - and we love to do it!

Don't get too busy with life and forget to LIVE your life

Shelly (above) is a client who recently started a Pilates program with me.  She is a hairstylist and suffers from the pains of poor posture and from the repetitive stress of raising her arm over her head.  I've been trying to get her to do Pilates for at least a year.  Of course, I heard the litany of excuses like "I don't have time" or "It's too far."  Finally, I convinced her to try it just once and now she is hooked!  She is now making the time to come and look forward to feeling good and taking care of herself.  You would be amazed at how we convince ourselves that we are too busy or things are too difficult until the discomfort we feel due to not taking care of ourselves is greater than the discomfort it takes to change a habit!  We get so BUSY that we forget to be in the moment and truly live.  Ironically, living in the moment gives you a life full of time and just enough energy to do what you need to do.

Resolve + Pilates

The New Year is upon us and there is talk about "the best of," "the worst of," and the resolutions to be made and forgotten before the calendar is flipped to February.  I have a love hate relationship with resolutions.  I have had success with some and not with others.  Some years I talk myself out of them and some years I talk myself into them.

What to do?  It can be a conundrum but not one to fret about too much.  What seems to have worked best for me is to add a slice of realism to a chunk of enthusiasm and attach a tracking device to help keep me honest.

Bottom line:  If your New Year's resolution involves losing weight, getting stronger, expanding your exercise routine, and eating right, pilates can help with each of these resolves!

Tell us your resolution ideas.  Ask us how with we can help you with your fitness goals.  Pilates can help.  Urbancore can help.

BE YOURSELF!

Lower Abdominal Activation

What are they?  Where are they? How do I get them to work when I'm lifting weights? What are the best cues for me?  Why are they important?

1. Think transverse abdominus (TA).
2. It has two sides which bring together a portion of the fascia from your back to your lower ribs down to the pubic bone and along the front edge of your pelvis.
3. Have your pelvic floor lift or as Annie tries to get me to remember, "Lengthen the lumbar vertebra while keeping the tuck out of my pelvis!"
4. Lift your pelvic floor.  Corset your waist from the pelvis to the tip of your breast bone.  Relax or widen your sit bones.
5. Obviously it is the pelvic stability it provides.  Since you practice pilates you know why that's important.  Personally, I can feel the difference when I'm lifting weights (not heavy) if my TA is working and I must concentrate to make it work in concert with my spine stabilizers.

You won't feel the work in your
low back if you get your TA to activate!

Once you get it you will feel lighter when practicing exercises such as squats or heel taps.  Give your instructor feedback on which cues resonate with your during your session.  Keep practicing and you will get it.

Cross Patterns!

Lilly the dog keeps a close eye on Michael to make sure he maintains his core and scapular stability during one-arm kneeling exercises.  This exercise is a great way to challenge to the body's muscular cross patterning abilities, as it is quite a challenge to lift and lower only one arm (with weight!) without allowing the rest of the body to move or collapse during the movement.

De-stress to shrink your waistline

The holiday season can bring lots of fun and excitement - and in an effort to fit it all in, lots of extra stress!!  Taking just an hour for Pilates practice can feel like a luxury you don't have time for this season.  But check out this article about the relationship between stress and weight gain, then schedule a time to come on in to the studio to help bring down your stress level -- and keep that extra weight off as well!  

http://www.fitsugar.com/Why-Stress-Causes-Weight-Gain-2995167

Let's go Waterskiing!

Waterskiing on the Cadillac?  With no water?  That's crazy!  A lot of Pilates moves mimic movements in sports or movements of animals in nature.  Fitness that trains functional movements is more useful for our daily lives than just merely lifting weights.  It doesn't matter how strong your muscles are if they cannot work in a coordinated and efficient way.  I always say that it's more important to train movement than muscles :)

Mat Class + Scapular Stabilization

The Monday night mat class has a good following. Many of the regulars have been coming for weeks. This week we worked on scapular stabilization in the plank (forward and side) and tricep push ups.

Getting ones scapula in a strong position is forever challenging. In my own practice, Annie is constantly cueing me to broaden my shoulders, corset my trunk to support my scaps, and RELAX my upper traps.  It's exhausting me just typing this!!

In your practice, visualize the scaps as the center of a trampoline with each bungee cord of a muscle keeping it in a centered spot behind your collar bone. Keeping your shoulders strong and flexible may prevent degenerative rotator cuff tears as your body ages.  Pilates will help your body stay youthful.

j r eyerman 

multiple exposure shot of a gymnast jumping on a trampoline

AllPosters.com

Joseph & Romana

Check out Joseph Pilates working with Romana Kryzanowska on the Cadillac in the 1940s. Lateral flexion and some serious oblique work!

Winter Motivation

Do you find it harder to motivate yourself to get in that morning workout when the weather starts getting colder....particularly when it's still dark outside?  Well, last week those of us in the studio between 6 and 7 am were treated to the most brilliant sunrise, pictured above.  Not only did we feel great physically and mentally while doing Pilates, but we had this amazing view as well.

Let that be your motivation!

Walk Out Feeling Like a Million Bucks!

Most of our clients walk out of their sessions exclaiming that they feel like a million bucks!  Why is that?  Well, because we are a sedentary stressed out people who basically store that inactivity and irritation in our bodies and minds.  When we do pilates we calm the mind through breath and focused attention and move the body in multiple planes.  This results in a fluid, supple and relaxed body and mind.  Now that's an efficient workout!

Pop quiz!

Multiple choice.

1.  What are some of the primary muscles the Fundamental Reformer class is using to perform the "long stretch" series prep shown in Figure A?

a. Shoulder stabilizers-trapezius, serratus, pects
b. Abdominals-transverse abdominis, rectus
c. Back extensors-quadratus lumborum, erector spinae, gluts
d. Twelve muscles that make a smile because it's fun to get strong
e. All of the above.

Figure A

Answer:   e.  All of the above.
The "long stretch" performed on the reformer is a plank complicated by instability of the carriage.  It's a whole body exercise and it's fun!!

Who doesn't love Brussels sprouts? (with bacon)

I made this tonight!  Lovingly extracted from Bruce Sherman's write-up in the December issue of Chicago Magazine. So easy and a great way to get your whole family to eat their greens.  Also a great holiday side dish. 


Brussels Sprouts with Bacon and Hazelnuts

Makes 8 servings.

What do you need?
2 lb. large Brussels sprouts, green leaves only (about 8-10 cups)
4-6 oz. thick-sliced smoked bacon
2 tsp. vegetable oil
1 Tbsp. lemon juice
Salt and pepper
4 oz. toasted hazelnuts, halved

Separate sprouts into individual leaves by progressively cutting off stem and peeling off leaves. In a large pot, boil water that has been generously salted (about 1 Tbsp. salt per quart). Blanch leaves, about 2 minutes, and transfer immediately to a bowl of ice water. Drain and dry in a single layer.

Cut bacon crosswise into 1/4" strips. In a heavy-bottomed skillet, heat oil over medium heat and cook bacon until browned, about 3-5 minutes. Remove bacon with slotted spoon and set aside. Pour off about half of the rendered fat or more if you want a lighter dish. Over high heat, toss the leaves to coat and saute until hot, about 2-3 minutes. Add lemon juice and season with salt and pepper. Transfer to a serving bowl and garnish with reserved bacon and hazelnuts. Enjoy!

Stress Relief

After a stressful weekend, Heather was feeling compressed and tight, especially through the shoulders.  Check out how open she is after just an hour of hard work on the Cadillac and Reformer!

Even a brief time out from your daily life can make a big change in your posture and overall health; come by the studio and check out how it can work for you!

Reformer Fundamentals Class

Tonight's reformer class rocked out the "short spine massage" for the first time.  It is fun for me, as the instructor, to see everyone progress from week to week.  Below is a link for a vintage video of Pilates and Romana working on the reformer.

We'll get there class!  Keep coming to the Reformer Fundamentals class to build your foundation.

3 key mat exercises to do at home or the office (now!)

Do these exercises today!  They really work and get easier over time so you will want to increase the number of repetitions you do. The scapular pushups (exercise #1) are the most challenging for me as you may be able to see in the video.

http://www.youtube.com/watch?v=Z_-6Hm-Ae4I

Want a stronger core?

Think inner thighs!  Although Pilates has become analogous to "core" strength, it actually creates strength and awareness of many muscles and how they interact with other parts of the body.  So, the next time you're doing your chest curls or bridges, or perhaps frog on the reformer, think about how the muscles of the inner thighs are deepening into your pelvic floor and abdominal wrap. 

Follow the link below for a few at home exercises to activate those inner thighs and take your Pilates workout to a new level!

http://www.huffingtonpost.com/kara-wily/inner-thigh-work-out_b_2006047.html?utm_hp_ref=fitness

PERFECT PIKE: A complete circle

This is a popular abdominal exercise on the chair that a lot of folks like to do because they feel like it is challenging but when they are cued to do it with proper form they are amazed at how difficult it really is.  The springs on the chair only act to challenge your own stability but a lot of people use their kinetic energy to spring up with momentum.  When you keep the angle of the arm to the shoulder fixed you are forced to use the abdominals as the sole movers of the spine to bring your body up.  The bioenergetic body is making a complete circle from head to feet completed only by the resistance of the springs.

Just Move.

Yesterday, the blog reminded the Urbancore audience about the Heartcore class which occurred this morning.  The Urbancore staff is constantly amazed at how dedicated so many of you are to your health.  After a day of enjoying your family and friends and the excellent food, remember to get up and move...more classes on Friday and Saturday.  Check out the Urbancore website for a list of upcoming classes.

Happy Thanksgiving.

UrbanCore Pilates is thankful for.....

....a very full Thanksgiving bootcamp class tomorrow from 8-10am.  Our clients are amazingly dedicated!

If you didn't enroll in time, take a look at the newest additions to our schedule beginning the first week of January.  6 week, Sunday bootcamp 11-1pm, starting January 6th and/or our 6am, 12 session, M-W-F (you select 1, 2 or 3 times per week) one hour bootcamp starting January 7th. 

Sign up now on our website!  urbancorechicago.com

Pilates in the car.....really?

 Yes, really!

If you're about to embark on a long road trip for Thanksgiving this year, consider these exercises for the car so that you don't arrive at your destination with angry muscles and joints.  Think spine stretch, pelvic curls, and glute activation!

http://www.fitsugar.com/Travel-Tips-3-Car-Exercises-Road-Tripping-2535847

NBA Star on Pilates

"Pilates is all about the core.  The extremities just hang on as our middle beautifully orchestrates every maneuver we make for each and every exercise."

LeBron James, NBA All Star, preparing for a game.  Well said, and very well played.

Jackrabbit: The King of All Planks

Jackrabbit is one of my favorite moves on the reformer.  It works the entire body in an efficient and elegant way.  The resistance of the springs forces you to have excellent scapular stability as you slowly bring your knees in and out working the low abdominals.  In this one move you are working the Arms, Shoulders, Upper and Lower Abdominals, and Glutes.  The resistance from the springs forces you to pull deeper into your core stabilizing muscles and forces your muscles to work harder as you move in a slow and controlled way against the resistance.    

Follow the Bouncing Ball!

The red pilates ball was introduced to the Reformer Fundamentals class tonight.  In this photo, the participants are performing the "Arms in Straps" exercise.  In the reformer class, the ball is between their knees to help them recruit more of their core muscles so they can perform the exercise efficiently and effectively.  

Arms in Straps

Last week's class had positive results with some of the participants eluding to slightly sore muscles!  Pilates doesn't have to be extreme for you to see gains.  Check out the next class on November 29.

New Reformer coming soon!

Always on the forefront of fitness but holding to our mission of customizing our sessions/classes to fit our clients' needs, UrbanCore Pilates & Fitness is so excited about our newest addition to the studio (it hasn't even arrived yet!).  The Balanced Body Allegro 2.  Check it out here:  http://www.pilates.com/BBAPP/V/store/reformers/allegro2-pilates-reformer.html

It may not look that innovative, but trust us, it is!

Teaser time!

The Teaser is one of my absolute favorite exercises because it is a full-body movement that can be performed in various forms on all equipment - Reformer, Chair, Cadillac, and of course on the mat.  It takes a ton of control to do correctly (without using momentum or tweaking the lumbar spine), but the first time you get it right you feel like a SUPERSTAR (or at least Allison does!).

Check out this video of Rael Isacowitz rocking out Teaser on the Reformer!

http://www.youtube.com/watch?v=NL8H5VqxeEQ

Plank Challenge

The Plank, or push up, position can feel exceptionally challenging.  Some people feel pain in their shoulders, wrists or lower back when in this position.

However, by using the proper alignment we teach in Pilates, and by integrating your core, pelvic and scapular stability (see 11.10.12 post), you can hold the position without pain - even for several minutes. 

Don't think you can do it?

Check out this 71 year old woman who set a world record for the longest sustained plank pose in September 2011.  She's inspiring.

http://www.examiner.com/article/71-year-old-woman-sets-guinness-world-record-for-the-plank-pose

Scapular Stabilization is Sexy!

Scapular what?  Stabilization who?  Scapular stabilization is essential to proper shoulder blade biomechanics.  In fact the scapular stabilizers are part of your CORE (most people just think its the abdominals).  My lovely student above, Leslie Winters, is demonstrating excellent scapular stability.  Her shoulder blades are DOWN and WIDE on her back and she is recruiting her lower traps, lats, posterior delts, and rotator cuff.  Now that's a SEXY BACK!

Pilates is FUN-damental!

Urbancore started a Reformer Fundamentals class which I (Sarah) teach.   I cover the basics of how to use the reformer and build awareness of pelvic neutral, an important concept for much of what we do in pilates.

Pilates for Dummies has a good photo series to help you get your neutral pelvis on!

http://www.dummies.com/how-to/content/the-pilates-neutral-spine-position.html

The class is on Thursday at 7 pm.  It's the perfect place to start your Pilates practice.

Swan Dive!

Take a look at Kiran rocking Swan Dive on the Chair!  This is a great way to recruit the abdominal muscles while working in back extension, not to mention the focus and control necessary to achieve the "dive" as shown above. 

Way to go!

Pilates Method: Born of bedsprings and keg rings

Did you know Joseph Pilates (German born) began developing what would become his mat exercise program while in an internment camp in England during World War I?  His original resistance tools, what would become the “reformer” for example, were created from items he could find in the camp like bedsprings and keg rings?

If you’ve ever thought about trying Pilates but thought it might be too hard, or only for people who are in shape, think again.  Pilates is the best partner to nearly any healthy exercise routine!

JUMPBOARD REFORMER VIDEO!

Check out this new video of our Jumpboard Reformer Class.  Get low impact cardio and the lean strength that Pilates provides in one class!

Monday Mat Class + Pumpkins

As promised, the Monday night mat class had a Halloween surprise.  We used pie pumpkins as props and then everyone took one home.  Look at the pilates roll up in action!  Roll ups are challenging even without a pie pumpkin in hand!  Look for a future post from Annie analyzing the roll up.

Haloween inspired Pilates exercises!

Creepy in name only.  Have you tried these?

1. The saw
2. The neck pull
3. The scissors
4. The spine twist
5. The jack knife
6. The leg pull
7. The crab

Happy Halloween! 

Asymmetry getting you down?

Hi everyone, Allison here.  Many of you might know that I suffered from chronic lower back pain for many years before becoming a Pilates Instructor.  I'm happy to tell you all that I'm now pain free, but my journey to get here taught me a lot about what caused my pain - an asymmetry in my body. 

Have you ever wondered why one side of your body might seem tighter, shorter, or stronger than the other side?  Or perhaps one pant leg just always seems longer than the other?  Or maybe you just have a REALLY hard time doing Side Overs on the left side?  Well, perhaps you have an asymmetry too.  

The best part of Pilates for me was that it COMPLETELY alleviated my pain and has made me a much happier person.  And there were no pills or shots involved!

If you're curious about postural asymmetry here's a link for more information: http://www.centerworks.com/posture-structural-spine-support-for-whole-body-health/#more-3259

Eating too LITTLE to lose weight?!?!

Practicing Pilates to stay healthy?  Check.

Incorporating cardio a few times a week?  Check.

Keeping up a healthy diet?  Check.

Getting enough sleep?  Check.

Still finding you are at a plateau in your weight/fat loss?  You might not be eating enough!  Check out this article about the consequences of cutting back too much on calorie intake:

http://www.coachcalorie.com/not-eating-enough-calories-to-lose-weight/

BIOTENSEGRITY - Dynamic Anatomy!

If you've ever taken one of Angela's classes you will hear her talk about the tensional integrity of movement. Sound confusing? Read this article below to demystify :)  

http://www.magicalrobot.org/BeingHuman/2010/04/introduction-to-biotensegrity

Props + Pilates

Check out the new props we have at the studio!  I used the ball during mat class on Monday.  Attendees endorsed it added a nice challenge.  Come next Monday to try it out.  During the class I give individual feedback and the props add a fun element!  No, we're not going to play dodgeball but there might be some Halloween surprises;)

Check out Mary from Lululemon Southport doing Swan on the Long Box during our Sunday studio of the month class.  Join us for our last class Sunday, October 28th, at 1:30pm!

Origins of Pilates

 “I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.”  ~Joseph Pilates

Do you ever wonder about how Pilates began?  If you're a history nerd like I am (this is Allison by the way), then you'll appreciate this link.

http://www.pilates.com/BBAPP/V/pilates/origins-of-pilates.html 

Enjoy!
 

So after teaching Heartcore, our high interval training class, for 3 days in a row last week, I (Annie) wondered why I was tired, sore and most notably 

STARVING by the end of the third day?  

Perhaps it was because I wasn't eating enough post-workout to refuel - an easy thing to forget when keeping up a work schedule and keeping up with 3 young kids at home!

This article was a good reminder how easy and IMPORTANT it can be to have a quick, healthy snack post-workout.

http://www.fitsugar.com/Healthy-Snacks-Eat-After-Working-Out-25191507

Come see us for a class soon - maybe I'll even bring the post-workout snack!

5 Minute Buns!

Senior instructors Angela Carini and Christine Hall show you how to cook your buns at-home in less than 5 minutes.  All you need is a 5 pound weight and a mat.  Do 3 sets of 15 reps and you will be feeling the burn (in a good way).  Make sure you engage your deep abdominals to keep your pelvis stable and keep that glute active throughout the entire motion.

Hey, it's Sarah.  I'm going post on Thursdays.  This is Dawn practicing a plank...30 second hold, way to go!  A good plank involves your total body.  You get shoulder stabilizing, deep abdominal activation, and core muscle endurance.  Practice your plank every day, imagine your body is floating,  and don't forget to breath!  Come to Urbancore and we'll help you get more out of your plank...and then some!

Marinated chicken skewers in yoghurt & harissa

Try this delicious upgrade for chicken skewers.  You can modify the spice level by changing the harissa but I'm telling you, the kids loved it! Don't forget to marinate overnight.

http://www.tastingtable.com/entry_detail/national/10718/chefs_recipes/Nonfat_yogurt_and_harissa_give_chicken_skewers_a_lift.htm

Jumpboards!

Check out Monday night's Group Reformer class on the jumpboards with Instructor Allison Ward.  Jumpboards elevate the heart rate, challenge the core muscles, and train coordination....not to mention heating you up on a cold Fall evening!

Another great workout brought to you by Urbancore! 

Instructor Annie Murray (right) doing the "slide" exercise with apprentice instructor Mechelle Rich - a great full body exercise with an emphasis on the triceps!

One of many ways Pilates can help you sculpt those arms!

Let the world be your PLAYGROUND!

Studio owner Angela Carini doing a plank with a single arm press on the Wunda Chair.  Shot on the Addison el platform in Chicago, IL.  

Pilates for The Perfect Butt - Part 3

Christine Hall and Angela Carini demonstrate Standing Splits.  This is a real ass burner!

Urbancore October 2012 Newsletter - LAST Bootcamp of 2012, Save $$$ with Urbancore Rewards

Check out our OCTOBER 2012 Newsletter hot off the presses!

Pilates for the Perfect Butt - Part 2!

Check out Angela Carini and Christine Hall teaching a client favorite exercise - Kneeling Horseback.

This one will leave you sweating!

Urbancore Pilates + Fitness hosts NUX Activewear!

We are excited to announce that we will be hosting a trunk show in November featuring NUX activewear!

     NUX delivers a fresh approach to activewear with a collection of engineered seamless designs 

               that combine fashion and performance with comfort and freedom of movement.                   http://www.nuxusa.com/index.php/

Pilates Reformer Exercises for The Perfect Butt - Part 1

In Part 1 of this video series Angela Carini teaches Christine Hall 3 Pilates Reformer Exercises to achieve a perfectly sculpted butt.  You don't have to spend hours doing leg lifts to achieve this.  8-10 reps of each of these exercises and you will be FEELING THE BURN! (And doing it with proper alignment) :)

Pilates helped Beth become PAIN FREE after a disc herniation

Beth Milligan started Pilates 6 months ago for a bulging disk. After working with senior instructor Angela Carini she is now PAIN FREE and doing awesome moves like pike on the chair. Go Beth!

The Staff of Lululemon Southport takes a class at Urbancore

The staff of Lululemon Southport came to Urbancore to take a Pilates Mat class

with owner Christine Hall!

Come hang out with us!

Kristen Schaffenberger hanging Shayna Cook off of the Cadillac!

Urbancore is Lululemon Southport's OCTOBER STUDIO OF THE MONTH!

Chris Hall was at Lululemon Southport demonstrating lunges on the chair in preparation for
us being STUDIO OF THE MONTH for October.  Stay tuned for more information!

September 2012 Newsletter - Stay on TOP of your health, New Classes, Goodbye Kristen!

Check out our SEPTEMBER 2012 Newsletter!

Teacher Training is Underway!

Our new teacher trainees Emily, Paula, and Jennifar are learning Pilates and anatomy fundamentals  this week.  They are on their way o becoming great instructors!

Neutral Spine: Learn it, Live it, Love it!

A neutral spine position is critical to a healthy spine

Check out this article to see how to do it!

Find out how to find a Netural Spine Position

                                       

Hot Mama!

Hey look - who said moms can't be hot?

Take a look at Annie, mom of three, and Chris, mom of two working it out on the Pilates Chairs!

Sticking to a regular workout schedule is the key to success after having kids.