Fitness

Pilates Reformer Pilates & Co Gold Coast - pilates is great for athletes

Why Pilates is great for athletes

What professional dancers and performers discovered years ago, athletes and sporting professionals are discovering now. It’s that Pilates is not only a killer workout, it’s one of the best forms of full-body conditioning. And what that translates to is that Pilates is great for athletes – both female and male. We have a number of men who do classes at our studio, and some male instructors too, but we’d love to see more of them complementing their sports training with Reformer Pilates and here’s why…

Research has linked Pilates to better flexibility, increase core stabilisation, higher focus and improved athletic performance. Whether it’s in team sports such as rugby or football, individual sports like tennis and athletics or endurance events, here is why more teams and athletes are making it a key practice in their training regime.

 

Increase core strength

When you start focusing on your core, you will realise that all your muscles are connected. For example, have you tried doing lunges without your abdominals? With a stronger core, the remainder of your workouts will begin to improve. More specifically, deep core strength in the abdominal muscles directly leads to improving the length and flexibility of the hamstring muscles which is vital for increasing speed. Core strength is one of the key benefits of all Pilates programs, enabling athletes to channel and make the most of their power.

 

Better flexibility

Pilates allows you to strengthen while you lengthen. In one Brazilian study, when young women (without any prior Pilates experience) performed 20 Pilates sessions, they became 19 percent more flexible. When you’re tight, you shorten your muscle and limit your body’s range of motion which is needed especially in professional sports.

 

More explosive power

The spring resistance of the Pilates’ reformer and jump board create a great environment for plyometric training. Athletes can learn to rebound and explode with control which is very good in sports such as basketball and netball.  One key to explosive power is the concept of triple extension (the coordinated extension of the ankle, knee and hip). Effective triple extension requires strength, range of motion and timing – all of which can be taught using the reformer in a Pilates class.

 

It hones your focus

Pilates urges you to focus on your breath, your body, and how they move together. It takes a lot of concentration and doesn’t allow you to zone out. That means you’re forced to forget about work, family, kids, partners, and other drama for the duration of the class. A great skill to have in any competitive or solo sport, or in any line of work for that matter.

 

If you’re an athlete who loves Pilates or hasn’t tried it yet, come visit us at the studio or try one of our introductory passes. Even better? Sign up for our next 6-week challenge.

Pilates & Co Pilates Reformer Fitness & PIlates Studio Gold Coast

Pilates Reformer vs Pilates Mat

Pilates is pretty popular right now, most big box gyms offer Pilates mat classes and some have reformers too. There are also more boutique style studios popping up all over because we just cannot get enough of this wonderful form of movement!

 

Where did all the fuss begin?

Joseph Pilates was a small and sickly child and as he grew, he taught himself how to get stronger physically and was able to overcome asthma, rickets and rheumatic fever, which he was afflicted with in his youth. He was influenced by gymnastics which he practised (his father was a prize-winning gymnast!) along with boxing, skiing, diving, yoga, martial arts and bodybuilding. These days, you’ll find a lot of traditional Pilates movements changed either a lot or a little either due to instructor creativity, modifications given to individual bodies or contemporary Pilates styles. Pilates is designed to help correct muscle imbalances, build strength, flexibility, coordination, balance, breathing capacity and organ functions. Joe continued to develop his method and create new gadgets and inventions until he passed away in 1967.

 

Matwork Pilates vs Reformer Pilates

So what is the difference between Matwork Pilates and Reformer Pilates? Traditionally, mat classes are a dynamic and challenging routine of set exercises created by Joe. Mat classes are performed on the floor and sometimes combine small props as an aid or to intensify the work.

Depending on where and who you are practising with, a mat class can have a slow, controlled class with more focus on stretching or it could be more aerobic with high repetitions. Mat classes are designed to build strength using your own body weight and require a lot of body awareness to perform movements accurately.

Reformer Pilates classes can also include props but are usually in a smaller group setting. In a clinical setting, one on one or small group sessions usually combine the use of reformer, mat and other Pilates apparatus to suit the individual. There is also the growing popularity of a larger group.

 

What is Pilates Reformer?

Pilates which is more fitness based. This style is so popular because, let’s face it, practising on the reformer is pretty damn fun! There’s something about the sliding carriage and springs that delivers a lovely gliding movement that feels amazing; can be incredibly challenging sometimes and very therapeutic at other times. Reformer apparatus styles all vary slightly however they all have:

  1. springs
  2. pulleys, ropes and straps
  3. moving carriage
  4. footbar

Movements created on the mat can also be performed on the reformer however, the feeling can be very different in the body as spring tension and a sliding carriage can challenge stability substantially, placing a different spin on the movement. Personally, I found that once I developed a good practice on the reformer, I felt more confident on the mat and enjoyed the repertoire there much more than I did initially, I’m going to be honest – matwork done correctly can be so hard!

I’ve found that sentiment repeated through my clients’ reactions to their first experience on the reformer. Every week, I hear how surprised they are at how enjoyable the reformer is to use. We have many clients who DO NOT love exercise, but they do love practising Pilates on the reformer.

That says a lot to me – if you enjoy the movement, no matter what it is, you will do it consistently and that is what is important. So the moral of the story is if you love matwork and/or reformer Pilates – do more of it! They were both created by the same cool guy who was passionate about living life to the full and improving body and mind to be all you can be.

 

Want to learn more about the classical style? Come along to our workshop on April 21st 2018 – Deconstructing the Movements with Rafael and me! Click here for more details and to purchase tickets.

For a more in-depth look at the beginnings of Pilates check out this post by Jillian Hessel

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation.

Pilates & Co. Gold Coast Pilates Reformer Studio

Take Two Membership Sale

Made a New Year’s resolution to get fit? Just because you haven’t kicked into gear yet, doesn’t mean you still can’t. We’ve got a special membership offer just for the month of February. Don’t ditch your New Year’s resolutions. ‘Take two’ on the new year and get your membership in order, and we’ll give you two (2 weeks that is) free!

 

MEMBERSHIP OFFER

Sign up to any of our memberships (see below and on our pricing page) in February, and you will get:

  • 2 weeks free (the first and last week)

  • a Pilates and Co. tank (for the first 25 sign-ups)

 

ABOUT OUR CLASSES

Pilates & Co. is a boutique Pilates reformer studio, with ten reformer machines so when you do our standard group classes you get quality training and attention from our instructors. Our timetable has over 40 classes a week which are a mix of Pilates reformer at all levels (beginner and intermediate), MetCon, our own brand of Reformer HIIT and our Mums and Bubs classes.  We also have Small Group classes, as well as 0ne-on-one bookings available with Pilates instructors and an exercise physiologist.

 

HOW PILATES & CO. MEMBERSHIPS WORK

Memberships are the most cost-effective way to regularly attend our sessions. They can be tailored to suit how often you want to attend (from 1 to 4 sessions per week). Commit to a set amount of sessions per week – you choose how many. You can attend any group class on the timetable with these memberships.

Memberships can be set up online or over the phone using either your bank account details or credit card. Available membership packages are:

 

1 SESSION p.w. – $22.50 p.w. (3-month contract)

2 SESSIONS p.w. – $45.00 p.w. (3-month contract)

3 SESSIONS p.w. – $60.00 p.w. (3-month contract)

4 SESSIONS p.w. – $60.00 p.w. (6-month contract)

 

Things you need to know about memberships:

  • Memberships are taken as a weekly direct debit and are a 12-week commitment or 6-month commitment for the 4 session option.
  • Memberships can be placed on hold once per 3-month membership and twice per 6-month membership period for 2-4 weeks.
  • This hold period will extend the length of your membership.
  • Sessions do not roll over to the following week.

 

CLAIM THE OFFER

To claim this offer simply click through to one of the options above and sign up through our online system or via the Pilates & Co. app. You can also contact the studio by phone or email to set up your membership, or if you have any questions.

 

If you haven’t visited our studio before, contact us about our free orientation class to check us out.

Power Reels - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

What are Power Reels?

The latest innovative fitness product to grace our shores has arrived. Introducing the Power Reel, and we couldn’t be more excited about this dumbbell shaped weight that can be used in almost any type of training. Pilates & Co Dave Norman explains why he loves them.

I was lucky enough to experience Power Reels first hand in a boxing class and it was a massive ‘aha’ moment for me as I saw its endless possibilities and applications flash before my eyes. Don’t get me wrong this is not the golden ticket or magic bullet for a fitness product because nothing is but is incredibility unique and truly one of a kind. I saw applications for Power Reels in nearly every exercise class from Pilates to cycling and for rehab to home use. 

 

HOW DO POWER REELS WORK?

Whilst shaped like a dumbbell it uniquely has two sets of ‘cords’ attaching at the top and bottom of the hand grips as per the picture below.

 

These cords expand extend and then recoil with even tension throughout any distance that the handles are separated, limited only by one’s wingspan. This constant load tension comes in 3 sizes or weights being 3lb (1.36kg), 5lb (2.27kg) and 8lb (3.63kg) and whilst these don’t sound overly heavy it’s the constant load that places challenge on both opposing hands but ultimately where that line of force is flexed, extended, pulled or pushed or swung. 

 

THE VERSATILITY OF POWER REELS

If you are anything like me and like variety in your workouts then this cool tool brings it in bucket loads and there is nothing else like it. I can do movements under load that I can’t do with any other pieces of equipment so that makes it fun and novel for my body. 

I’ve been trialing the Power Reels, which are available for Fitbod Online, and have created a few instructional videos on Instagram showing different ways they can be used:

 

A post shared by Roz & David Norman, Pilates&Co (@thenormanlife) on

 

Today, in the fitness industry we are learning that we have more brain-body connections than we ever thought. Because of this, it is vital we challenge ourselves and our fitness in diverse ways for our body to make adaptations both externally and internally. We are learning about fascia connecting our body – the connective tissue which works in many ways to attach, protect, stabilise and separate muscles and organs. So what does this have to do with Power Reels? The fluid motions and compound free flowing movements Power Reels allow us to move in (whilst also allowing traditionally isolated contractions) enhance this co-ordination of our connective tissues. Ultimately, this gives you a better and more powerful workout.

So basically I’m saying give Power Reels a try and add it to your training. You have nothing to lose and everything to gain! Stay tuned for more video workouts and tips and get exploring what you can do with Power Reels.

 

David’s background is a sports science degree and has owned fitness equipment businesses, award-winning fitness studios and co-founded Pilates & Co. You can follow him, with wife Roz, on Instagram at The Norman Life.

Fitbod is your online resource store for all things innovative to improve your fitness, mobility, relaxation, Pilates, Crossfit, yoga, general fitness, conditioning and overall health. Personal or commercial solutions for everyone.

.

metcon hiit cardio Pilates and Co Fitness Studio Gold Coast

MetCon & HIIT – How We Do Cardio at Pilates & Co

Pilates & Co isn’t just a Pilates studio. We offer a number of different classes, starting with Reformer Pilates, and we’re big believers in mixing up your fitness and particularly your Pilates practice with some cardio. And at Pilates & Co. that means MetCon (or HIIT – high-intensity interval training). Our head instructor, Dave Norman, explains how.

So… I was thinking about taking the Met.Con class but I don’t know what it’s about and heard it’s “hard” and not “Pilates”?

It seems a bit too “fitness” for me, and I don’t know if I’d like it or why it would be good for me?

I’m all up for fun and strengthening my body in Pilates but I don’t know what HIIT training is all about? Is this part of the reason Pilates & Co has the tag line ‘Results +Function’?

Have you asked any of these questions to yourself or not dared to try a class or ask for more information? Perhaps you just love Pilates so much that you haven’t considered trying something new? Let’s break it down!

MetCon stands for metabolic conditioning, which is based on the proven concept of interval based training that by design, raises your metabolism then keeps it elevated post-exercise. That means that your body acts like it is still working out (burning calories etc) when its long finished a class…have I got your attention? This fact alone is such a powerful concept!

The class is not necessarily “hard”, it is only as hard or intense as you make it. The exercises are designed to be scaled back to accommodate any person’s ability or effort, however results only come when ample time is spent at moderate to high intensity and that is why we track this with our heart rate monitors from time to time. Whilst the class is not Pilates, it was designed by Dave and Roz to complement the reformer Pilates workouts you all love. At times we mimic reformer exercises on the freeform boards and the class is designed to challenge the body in mobility, strength and cardiovascular response making it a well round addition to a weekly regime and a more balanced schedule than Pilates on its own.

 

MetCon and HIIT – The Hottest new fitness trend

If you didn’t already know, MetCon or HIIT (high-intensity interval training) is actually the hottest trend in the health and fitness industry because it accelerates results! Yep, that’s part of our tagline at Pilates & Co. We want you functioning at your very best and Pilates alone just won’t always do that. So this class certainly was not designed to replace reformer Pilates at Pilates & Co, but is was introduced and adapted to target our members with what we believe is a fun, short sharp metabolic kick-start for the body that would differentiate our business and deliver a truly practical addition to members needs even if they didn’t really know it.

 

What to expect from a MetCon class

The classes hold up to 12 people and are split into 3 or 4 groups depending on numbers. The 4 activity stations change weekly but the time of work to rest is always the same so members learn the process of intensity and then rest. However, an important note… not every exercise at each activity station is performed at a high intensity as this runs the risk of injury, failure and perceptions of “hard” and is actually called high volume interval training (HVIT) not HIIT as our MetCon format is.MetCon activities are balanced with cardio challenges.

STATION #1: It’s on the air bikes. Also known as assault bikes, they are great for metabolic conditioning. If your aerobic capacity is not feeling as if it is improving, the air bike is a great way to incorporate interval training to build your aerobic capacity without losing strength and muscle mass. 

STATION #2: We use kettlebells at our next station to work on strength and again users have a wide variety of weights to suit their level. The exercises are generally compound movements so like Pilates, it’s imperative to engage the core and have multiple muscles working collectively in various movement patterns.

STATION #3: We then have a floor-based body station, which is designed primarily for mobility, aka getting your body to move through greater range whilst in exercise. It’s based on the principles and movements developed in a training philosophy called “the ZUU”.

STATION #4:

Lastly to make sure you fully know what you are in for we use a combination of smaller apparatus called BOSU, Axius Core, Power Reels and Freeform to work balance and co-ordination which are all too often forgotten fundamentals of exercise.

So…that doesn’t sound too “hard” after all does it?

Remember ‘Results + Function’ is all about a balanced regime, faster results and improved mobility that’s why we designed met-con for you! Oh, and I forgot the FUN part…well we think it’s fun, just ask some of our regulars what they think. We’ll get you thinking and moving outside the ‘typical’ square of Pilates and fitness, learning new things plus the camaraderie of exercising with others and pushing each other along, everyone loves a “high 5” right?

 

David’s background is a sports science degree and has owned fitness equipment businesses, award-winning fitness studios and co-founded Pilates & Co. You can follow him, with wife Roz, on Instagram at The Norman Life.

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks)Contact us if you need to find out more.

MetCon… What’s It All About?

You may have seen MetCon on our timetable and thought, “what’s this all about eh?” MetCon, is short for metabolic conditioning and these classes are high-intensity cardio workouts incorporating strength, balance and endurance. Head Met.Con instructor David Norman explains.

I’m loving teaching met.con. I’m excited about the format and the smiles at the end of the workouts generally say it all – ‘glad it’s over, but I know that was so good for me!’

The sessions can be tailored to everyone’s intensity and whilst we do try to work your limits and take you to positions and movements that challenge your mobility and exertion tolerance, it really is a class that can offer something for everyone. If you haven’t considered met.con in your weekly regime, now is the time with four class options per week on the timetable.

 

MetCon is short for metabolic conditioning

Metabolic conditioning or high-intensity interval training (HIIT) is a proven and hugely popular training methodology and we at Pilates & Co believe it is an integral part of a balanced training regime for health, wellness and results.

Post-exercise oxygen consumption often referred to as the afterburn effect or fat burning potential is elevated by this type of session more so than more steady state cardio activity or even Pilates. We want our clients to gain the best results and body function, hence our recommendation for at least one met.con class per week to complement Pilates sessions.

 

David’s background is a sports science degree and has owned fitness equipment businesses, award-winning fitness studios and co-founded Pilates & Co. You can follow him, with wife Roz, on Instagram at The Norman Life.

Hawaii Holiday Fitness Lose Inches Feel Great

How to lose inches and feel great on holiday (yes really)!

Holidays are generally the time that you stop all your healthy habits and put on a little weight, let’s be honest! But Pilates & Co. owner, Roz Norman, found a way to celebrate a birthday on a trip to the USA and lose inches and feel better in the process.

I’m sure a few of you know that I turned 40 this year and I was lucky to have a girl’s trip to NYC and Hawaii to celebrate this HUGE milestone!

I know it is surprising to hear but, my NYC trip was not all shopping and espresso martinis. I actually thoroughly enjoy checking out fitness studios, health clubs and seeing what the trend is in other countries and to bring back any ideas to improve my businesses. I also like to keep fit and eat well while I am away.

Yes, it is possible to do this and you just need to follow these easy steps (they are easy if you have no kids with you too!):

  1. As soon as you wake, have a shot of coffee and jump on the treadmill or go for a quick run for 30 mins each day (Marriott Time Square has a great gym or stay close to Central Park and get outdoors).
  2. Drink loads of water on the plane and each day.
  3. Make sensible and the right size food choices –lots of salads and protein. Watch the carbs! It is so easy to eat well in the US. Great press juice bars and easy high protein snacks to get you through to the next meal.
  4. Enjoy your bubbles ladies, and beers boys, but don’t go over the top every night.
  5. It is amazing how much walking you actually will do each day so you burn loads of calories just taking in the sites.

Merrithew Group (Stott Pilates) arranged access to a number of Pilates studios and my favourite was Kinespirit in Gramercy – they not only do Reformer sessions like we do but they have Gyrotonic Pilates. You may or may not know that Lady Gaga is a massive fan of Reformer and Gyrotonic. Both have been huge in her rehabilitation after hip surgery. Gyrotonic definitely takes a few sessions to get your head around the flowing movements and the exercises, but the feeling after a class is amazing. The feeling through my spine and core was exhilarating! I was glad I got to experience this class.

My favourites fitness tips for New York City:

 

My coffee and fitness tips for Waikiki Beach:

  • Morning Glass Coffee and Café – Manoa Valley. About 25 mins in a cab from Waikiki beach. The best coffee and healthy food that I could find in the area!
  • Pilates O ka la – the teachers and the studio were amazing! They only do privates and semi-privates but well worth doing a couple of sessions to keep up your practice while on holidays. Only 20 mins walk from Waikiki beach (a good warmup).
  • Diamond Head Crater walk (or RUN) – this was about a 3 hour round trip from the beach. Awesome workout and if you are up for a run… a great burn of some calories! View amazing and a very rewarding hike. A must if you are heading to Waikiki Beach!

Lastly as a wife, mother and a business owner life gets so busy …..one major thing I got out of this trip (besides a new wardrobe) was the importance to have time out away from family to reset your mind and body. Now I don’t think I am going to get 2 weeks a year to go to NYC but a couple of nights away to Byron should do the trick! Imagine what I have planned for my 50th!

Roz xx

Roz Norman is the owner of Pilates & Co. and regularly teaches Pilates reformer, met.con and more at the studio. She’s also a mum of three and married to Dave. You can follow Roz and Dave on Instagram (@thenormanlife)

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks)Contact us if you need to find out more.