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When Johanna Hwang speaks of her business — The Pilates Place Berlin — she says all the right things. While it’s not uncommon in the age of fast fitness trends trends to see more emphasis placed on words than action, what distinguishes Hwang from so many others is that the ambition and common sense she espouses is more than mere platitudes.

She doesn’t just say all the right things. She does all the right things, too.

To understand this, one needs to look no further than her beautiful studio in Berlin. Fully outfitted with Merrithew^™ equipment, The Pilates Place is a spacious statement in tasteful design. But it’s more than its mere appearance that attracts the eye of potential clients.

“Merrithew, to me, is like the Rolls-Royce of Pilates brands,” explains Hwang. “The equipment is stylish, yes, but it’s also practical, multi-functional, comfortable and high quality.” The matching of form and function is a recurring theme in Hwang’s business, and it begins with her decision to use Merrithew products to attract and retain clients. She says, “Some clients, who have trained in studios with other equipment, told me just lying on a Merrithew Reformer feels more comfortable. It gives a different dynamic during the exercises. I believe it’s one of the reasons why they keep coming to my studio.”

Certainly, there’s a large element of calculation involved in running a successful Pilates business in Germany, Europe’s largest fitness market, but there’s no shortage of intuition either. Two years ago, when Hwang’s partner told her about an empty space in Mitte, Berlin’s central borough, she immediately called the real estate broker. “At the first viewing I knew,” she remembers. “This was the right place for the boutique Pilates studio I had dreamed of: high ceiling, amazing lighting, in a new residential area, nearby offices and public transportation.”

The decision to locate in her dream space wasn’t without hazards, however. “The risk of another lockdown due to COVID-19 was there, but I didn’t want to lose the chance of getting this beautiful studio, so I signed the contract and started building. Unfortunately, the pandemic got worse, and we were forced into a second lockdown just as the studio was ready to open in November of 2020.” It was only after a seven month wait that Pilates and fitness studios were allowed to open again in the area.

In the beginning, Hwang relied on fliers to attract clients, but as time as gone on she’s focused her outreach efforts through social media and relying on word of mouth. “I am very active on Instagram and Facebook, offering discounts to new clients and for special occasions,” she explains. “More recently, I’ve seen clients recommending the studio to friends and families.”

It’s not difficult to understand why clients would be eager to spread the word. Hwang again points to Merrithew equipment as a deciding-factor: “Not many other studios can offer a Cadillac Trapeze Table or Ladder Barrel, for example.” But Hwang’s connection with Merrithew doesn’t end there. Not only is she trained and certified in STOTT PILATES^®, but so are several of members of her team of instructors, as well. This expertise has worked best with small group classes, which are among the most popular offerings at The Pilates Place Berlin.

Hwang’s use of Merrithew equipment and programming is more than just another example of how she’s matched form and function to appeal to clients. It also represents a constant through her Pilates journey.

Hwang tells the story of her introduction to Pilates like it happened yesterday: “I was a ballerina at Staatsballett Berlin. While visiting my sister in the U.S., I found a Pilates studio around the corner — an actual STOTT PILATES studio. After the very first session, I felt such an amazing effect on my body and booked my sessions throughout the whole month I was staying there. I remember falling in love with the Reformer, but also enjoying the mat classes on the stability ball.”

This initial experience changed Hwang’s life. “After having experienced the benefits of the Pilates workout, I decided to start the STOTT PILATES instructor training while I was still dancing. It took me a couple of years to complete the entire instructor training in Milan and Hamburg, and get the certification for all equipment in all levels.”

She put her certification to good use. After ending her dancing career, Hwang began working in several Pilates studios across Berlin. She explains that even during this experience, “I always had the dream of owning my own business, because following the visions of others was not enough for me.”

Now, several years later, with a studio full of Merrithew equipment and STOTT PILATES certified instructors, Hwang is finding success in making her vision a reality. While she takes pride in the individual relationships she’s developed with each client — “We have built up a deep trust. We always exchange information, not only about mindful movement, but also other things in life.” — and playing a pivotal role in their journey — “I enjoy seeing them improve so quickly. Their success is my success.” — Hwang possesses a passion and ambition for more.

“Over the coming years, I want to see Pilates grow in Germany,” she says. “I want the opportunity to use my passion to make everyone feel the amazing and extraordinary benefits of the Pilates method. I believe Pilates is great for everybody. I just have to find a way to get that message out there.”

Given her story so far — a testament to practicing what you preach — one would only be foolish to bet against her.

Source: https://www.merrithew.com/blog/post/2022-03-24/how-this-pilates-instructor-built-a-successful-studio-in-europe-s-largest-fitness-market

It’s easy to think of Pilates Matwork as merely the starting point of a program. After all, there’s no fancy equipment, no springs, no straps. However, exercises performed on the mat allow you to focus on areas that are often overlooked: quality of movement, optimal sequencing and activating the whole body.

For Merrithew^™ instructors, the STOTT PILATES^® Certification path does encourage starting with the Matwork repertoire so that a deeper understanding of the material is developed. This may lead to the misconception that a client would start with Matwork, then progress to the equipment exercises.

However, this is not necessarily the case. There are a couple of things to consider when looking at Matwork and how it is used for clients of all levels and ability.

1. Gravity as Resistance

The main source of resistance in all Matwork exercises done without props is gravity. Learning how to work with gravity to produce the desired muscular activation is one of the main goals of a trained instructor.

Since gravitational force is always in one direction – down – changing the starting position of an exercise will alter the target muscles. Using only bodyweight requires greater focus and helps build muscle strength and endurance, and makes the tendency to “cheat” a little easier to avoid. Bodyweight training has long been regarded as a highly effective means of increasing fitness levels in any individual.

2. Progressive Exercise

It is true that many workout warm-ups are done on the mat, but the intensity and challenge of the workout can be as individual as the person performing it. At any level, movement quality is paramount. Not only are the specific exercises being performed important, but how they are performed may be even more crucial. Because of this, exercises that seem simple can become extremely challenging when done properly.

The STOTT PILATES repertoire begins at the Essential Level, where simple movement patterns are introduced. Once competency is developed, progressions through the Intermediate and Advanced levels are layered. While this may be the goal of a particular exerciser, it is not a quick journey, sometimes taking years of dedicated practice to achieve.

Often, the same exercise will have versions at the Essential, Intermediate and Advanced levels, each building in intensity and physical demands. For example, the Teaser, a classic Pilates exercise, begins with a preparation at the Essential level that focuses on developing abdominal strength, movement sequencing and spinal mobility. This is done first in a closed-chain (in this case, with the feet on the mat), then in open-chain (the feet are lifted to a tabletop position) environment.

At the Intermediate level, the movement is done at a slightly quicker pace with the addition of a longer lever to challenge muscular endurance in the hip flexors (the legs are extended out on a diagonal).

Finally, the Advanced version has the movement starting from a lengthened supine position on the mat where the strength of the anterior muscles (on the front of the body) are challenged even further. Subsequent Advanced variations challenge torso stability in an inclined position while adding long-lever eccentric control, balance and coordination.

3. Elements of the Essences

Each exercise in the full Mat repertoire has a particular focus, or Essence, that may include strength, stability, mobility, balance, coordination, muscular endurance and flexibility — individually or in combination. Starting with the Essential exercises, each area is developed and movement competency must be achieved in the majority of these areas before additional challenges are programmed.

Most people will be more proficient in one area over another. For example, one may possess a good deal of strength, but be lacking in flexibility or balance. The goal of a well-designed Matwork program is to create a good balance in all facets.

Movement patterns are also performed in a variety of directions or planes that include forward, back, sideways and rotational sequences. Once again, a client may be very strong in one direction, may be lacking in another. For example, a runner or cyclist who performs a repetitive sagittal plane activity (forward/back motion), may be lacking in frontal plane (side to side) ability. It is important for the instructor to be able to recognize where deficiencies are, and choose exercises appropriately.

4. Giving Props

The exercises in the Matwork repertoire also support the use of props to target elements needing more focus. Resistance props like the Flex-Band and Fitness Circle require greater muscular strength and can be used to incorporate full-body movements. This could mean adding arm work to an exercise that is traditionally core-focused.

They can also give the added bonus of working the legs when the simple movement might not include them. A Mini Stability Ball or Stability Barrel require greater balance and control when used in specific applications. Additionally, Soft Handweights, Resistance Tubing, Stability Balls, Sliding Mobility Disks and even a Twist Ball have the ability increase the intensity in any workout, providing greater demands for the entire neuromuscular and myofascial systems.

With all this in mind, it is easy to see how Matwork alone can be perfect for those starting out, but can also challenge even the most fit individuals.

Source: https://www.merrithew.com/blog/post/2022-03-15/ask-the-expert-is-matwork-just-for-beginners

“Pilates can be life-changing!”

The message is as straightforward as it is enthusiastic. For Aislinn Jensen and Kristina Cavanna of SPACE in Oslo, Norway, it’s the only reason necessary to explain why a career in Pilates is a worthy pursuit.

When they speak so passionately of the potential for Pilates, they’re referring to what can happen for their clients. However, Jensen and Cavanna’s origin story — for both their studio and friendship — proves Pilates can be life-altering in more ways than one.

After meeting in London, England, seven years ago, a conversation over lunch revealed the pair shared more than just a kindred spirit when it came to Pilates. “Both of us came from corporate backgrounds, and we were passionate about starting a business that was centered around something we love,” says Jensen. “We had been practicing Pilates for years at that point, and we knew it could bring huge benefits to others.”

Just three years later, Jensen and Cavanna had not only started their business, they had also become best friends. Focusing on client experience instead of volume, they began small. Calling a 25 square meter room in a shared block of flats on the West side of Oslo home, the pair may have lacked size, but they more than made up for it in reputation.

“We wanted to take the time to truly understand the market and the level of interest and engagement from clients,” explains Jensen. The strategy worked. Now, with two newly refurbished boutique studios in the Frogner and Skoyen neighborhoods of Oslo, SPACE has become a go-to Pilates destination, recognized throughout Norway.

Having already found a measure of success with their business strategy, Jensen and Cavanna decided their next step would be to partner with Merrithew^™, and continue to grow SPACE into something that could provide even more for their clients. “Having gained a deep insight into that since 2018, and having used the time to build our reputation, we felt that partnering with Merrithew would have a multitude of benefits and be very well received,” says Jensen.

The acumen the two gained from starting and building their Pilates business led them to Merrithew. According to Jensen, “Students are looking for multiple things: from a qualification that will set them apart from others to increased personal understanding of movement.”

With that in mind, a partnership with Merrithew seemed like an obvious choice. “The level of knowledge that Merrithew students acquire, even in the early stages of their study, is the gold standard,” says Jensen.

The benefits of the partnership were almost immediate. Jensen says that they weren’t entirely sure how long it would take for “interest levels to reach a critical mass, but our first course was almost full, and we’ve had a high level of interest for additional courses that we’re planning on running.”

The instructor training program has brought in students from unexpected backgrounds, as well. “We’ve had interest from a variety of people which has somewhat surprised us,” explains Jensen. “From aspiring teachers, as you would expect, to clients who have developed a passion for Pilates and want to learn more for their own practice.”

Overall, the partnership with Merrithew has been great for Jensen and Cavanna: “We’re extremely happy to partner with such a trusted brand, and to work together to raise the bar in Norway.”

And raise it, they have. Over the course of the pandemic, SPACE has been there to provide comfort for its clients — something that gives Jensen and Cavanna no shortage of satisfaction: “Many of our clients commented that Pilates helped them cope during the more difficult times of the pandemic and, as a Pilates instructor, the ability to offer respite, health, community and happiness to others is genuinely rewarding.”

So, what’s next for SPACE OSLO? It doesn’t sound as if the two owners have any plans of slowing down. Jensen says “The Pilates landscape in Norway could best be described as fledgling, but it’s also full of potential. We’re seeing increasing numbers of clients who are completely new to Pilates.”

Let’s hope it continues, just as Pilates will continue to possess the potential to change lives — for both clients and studio owners.

One of the biggest challenges of teaching Pilates and fitness online is ensuring clients understand and perform the exercises correctly.

It’s important for clients to pay attention to form and technique — especially while working out at home — so they move safely and effectively and avoid injury.

We asked Merrithew^™ Master Instructor Trainer Laureen DuBeau for some tips on how to cue, program and provide corrections when teaching private clients and group classes virtually.

Q: What can instructors do through cueing, programming, layering, etc. to ensure their clients use the proper form and technique when working out virtually?

A: Teaching clients virtually has become a necessary part of our world, and has given both instructors and clients an opportunity to continue training through lockdowns, restrictions and curfews.

Here are some things instructors can keep in mind when teaching virtually to help their clients achieve the proper form and technique:

• Keep it simple: Sticking to simple movement patterns can reduce the risk of error. Program two or three exercises that work the same muscle group rather than teaching something that is more complex
• Show and tell: When taking an online class, clients often need to see the movement first so they understand what to do. Demonstrate the movement once or twice with clear directions. If you’re doing full repetitions with the class, make sure you’re taking time to observe and correct their form
• Different strokes: Each client will respond to a certain type of cueing; however, you may have a variety of learners in a group. After demonstrating, cue the movement using imagery, anatomy and directional words. You may need to say the same thing a few different ways to make sure each participant is responding appropriately
• Raise the bar: If you’re looking for ways to increase the challenge in simpler movements, add resistance with hand weights (Toning Balls^™, Soft Dumbbells) or elastic resistance (Flex-Band^®, Resistance Loop^™, Strength Tubing^™). Also try challenging endurance by adding pulses, holding positions or moving very slowly

Q: How can instructors provide individual and customized corrections in virtual group fitness classes? Or is it better to provide general feedback and modifications to accommodate all levels?

A: In any group training scenario, it’s best to start with general corrections, then work down to individual corrections. In all virtual settings, it’s important to ensure participants are performing the exercises as safely as possible. So, it’s imperative to make the corrections that are going to impact safety first. Then, subtler corrections can be made to improve the effectiveness of each exercise.

The size of the group will definitely have an impact on how detailed the corrections can be. A group of three will allow the instructor to pinpoint individual adjustments. A larger group, especially when screen sizes are small, will require broad corrections. This is when general corrections – made as clearly and concisely as possible – are necessary.

A few tips for providing exercise corrections:

• Make sure you can see your participants well. Have them position their camera so it shows most of their body on the mat or equipment. It’s much more difficult to make good corrections when you can’t see their whole body
• Encourage them to wear fitted clothing. Seeing how a body moves through a computer is much easier when baggy shirts or pants aren’t in the way
• Mute all participants. Background noises can be distracting not only to other participants, but to the instructor as well
• Ensure your teaching area is clear, uncluttered, quiet and well lit. Participants should be able to see all of you in every position. While it’s fun to have pets and children appear uninvited, it’s also important to portray a professional environment

Q: It looks like virtual classes are here to stay. How can instructors continue to keep these fun, engaging and different to retain clients and help them achieve their fitness goals?

A: When teaching the same group for a protracted period of time, it’s important to keep the classes fun and engaging.

Here are some ideas:

• Have a theme or focus for the class: A fairly simple idea allows you to change the emphasis regularly, while still getting a well-rounded workout each time. Having an Arms Day, Abs Day or Back Day helps programming for each of the different areas of the body
• Incorporate props: Although not every client will have a full array of studio-quality props, there are always household items they can use as substitutes, such as water bottles or soup cans for hand weights, chairs or benches, pillows or bolsters to assist or provide challenge
• Add music: Creating a playlist can be a great way to add more excitement to the class, but there is one caveat — be aware of cueing in time with the music. If there’s a delay in either audio or video, the clients may not be on the same count as you. If participants are muted, suggest they turn on music of their choice to help motivate and energize them

Q: On the future of fitness, how do you think virtual fitness training will change or complement in-person training?

A: Virtual training has opened a world of opportunity for instructors and clients alike; however, I don’t think it will ever completely replace in-person training.

Here are some ways virtual training benefits clients and instructors:

• Vacation or work travel: Clients often want to continue working out while on vacation or while traveling for work, but it’s not always possible to find a suitable trainer or class nearby. As long as they have internet, they can keep up with their regular instructor and fitness routine even if physically apart
• Snow days: Weather often gets in the way of in-person training sessions. Being able to connect virtually means Mother Nature won’t interrupt clients’ fitness routines
• Maintenance: In-person sessions can be the place to introduce new movements and make sure they have the correct form, technique and performance. Virtual classes done in between in-person sessions can be a guided review of the new material, making sure progress is maintained

Q: In your experience, what practices have worked best when teaching virtually and how have you evolved as an instructor?

A: I’ve always been an instructor who prefers to work one-on-one with clients. I prefer it over group training simply because I can provide them with one-on-one attention the whole time, helping them perfect a move and ensure they’re activating the muscles appropriately. While I recognize the benefits of being able to train my private clients online, especially when studios are closed, it’s harder to feel the energy of the client and to hear how they’re breathing.

From an Instructor Trainer point of view however, I LOVE the ability to teach continuing education online. I’m able to connect with a community of instructors all over the world that I may not have had the chance to work with otherwise. It’s one of my favorite things to help other instructors improve their craft. I’m hopeful that I will be able to continue teaching education online indefinitely.

Want to ask the expert a question? Email us at communications@merrithew.com.

 

Source: https://www.merrithew.com/blog/post/2022-02-16/ask-the-expert-how-do-i-best-help-my-clients-while-teaching-virtually

If you’re spending more time working out at home these days— and maybe enjoying it more than you thought— now might be the best time to invest in or spruce up your home gym or workout space to make it somewhere you really look forward to being every day.

A few simple changes, like a fresh coat of paint, putting up some art, adding brighter lights, buying a few plants (even if they’re fake), and installing a mirror or two, will go a long way to making it feel more welcoming and enticing. Why not bring some joy to your exercise routine?

If you have the budget, consider adding a few new props or a piece of Pilates equipment to keep you focused on your fitness goals.

So where should you start in remaking, remodeling or just freshening up your home workout space?

1. Let’s begin with some #HomeGym inspiration

Who wouldn’t want their own ‘wellness wing’? In a recent episode of the Property Brothers’ home renovation show, Brother vs. Brother, Drew Scott was tasked with renovating a 100-year-old house in Los Angeles, California, where people “can’t live without our… Reformers,” as the show’s guest host remarked.

The before and after shots of the space are astonishing. From a shabby wood-paneled room with cheap linoleum flooring and a low ceiling, to a bright and airy exercise room, decked out with a Merrithew™ V2 Max Plus™ Reformer, a mirrored wall and full-length windows, it really brings the studio experience home.

So while we all dream of one day having a home gym like this, here are a few simple hacks you can do right now to freshen up your workout space.

2. Consider your exercise needs and wants

The type of exercise you do and the equipment you’ll need
How much space and storage you have available
If you’ll be moving equipment around or leaving it in place
What décor aspects you like about the studios you visit
3. Expand your horizons with new fitness accessories or equipment

Versatile accessories for small spaces

As Pilates professionals and enthusiasts, we all know that any great workout begins with a high-quality mat, so choose one you really like and that gets you excited to work out.

If you have a designated at-home workout space, you might want to go with the ultra-comfortable and luxuriously thick Eco-Lux™ Imprint Mat or Eco-Lux™ Imprint Mat Pro, so you can leave it in place.

If you want a statement mat that will make you smile— and brighten up your environment— check out our colorful series of Pilates and yoga mats, like this whimsical pineapple design or decorative elephant.

Once you have your mat, then you can start branching out. If you’ve been doing mat-based workouts for a while now, maybe it’s time to expand your collection of props and small equipment, adding instability, resistance, weight, agility challenges or athletic conditioning to keep your at-home workout routine fresh.

Equipment for workout rooms and home gyms

If you have a designated workout area, you might want to invest in a high-quality and long-lasting piece of equipment, such as a Reformer. Merrithew’s At Home SPX® Reformer, which comes 90% assembled, is a popular choice for personal use, as is the SPX® Max Reformer, which can be stored upright with the Vertical Stand.

If you have a limited amount of space, but you want to step-up your workout, try a Split-Pedal Stability Chair™ or a Ladder Barrel, both of which are compact, versatile and provide multiple exercise options.

4. Plan your space

Merrithew’s 3D and 2D Studio Planner tools aren’t just for professional studio owners. You can use them to visualize, customize and optimize your home gym space too, so you know exactly what fits where and how it will look before you invest.

5. Make the most of your new home gym

Once everything is said and done, make sure you put your new space to use. We’ve got tons of exercise ideas and workout tips on the blog, or browse our streaming platform Merrithew Connect™ to bring the latest and greatest Pilates and mind-body workouts into the comfort of your new home gym!

Source: https://www.merrithew.com/blog/post/2020-11-10/tips-for-sprucing-up-and-bringing-joy-to-your-home-gym-or-workout-space

How someone moves speaks volumes for how they live, age and navigate the world, says Sandra Stessun, an occupational therapist and owner of Fit 2 Function in Courtenay, a city on the east coast of Vancouver Island, Canada.

“We all move in and out of wellness both mentally and physically on a daily, monthly and yearly basis depending on big life changes, major stressors, physical and environmental changes, injuries and aging,” she says.

A mind-body practice like Pilates can boost overall wellness by maximizing our efficiency of movement, which in turn, can minimize injury and pain so we can do more of the things we love, she says.

Why is Pilates an effective tool for rehabilitation and overall wellness?

Pilates is an effective tool for rehabilitation and overall wellness because it focuses on the whole body.

“Pilates involves the whole body, not just one or two joints. It requires stability before mobility. I love how Pilates focuses on both phases of joint movement— concentric and eccentric. Training our muscles through length provides a lasting training impact on the strength of the muscles, and most importantly, provides more functional gain than other types of strength or activity training,” Sandra says.

As a STOTT PILATES^® Certified Instructor, Sandra often uses Pilates exercises and Pilates equipment, such as the V2 Max Plus^™ Reformer and Stability Chair^™, in her occupational therapy practice to treat clients across the full rehab spectrum from acute injury to return to fitness.

“As an occupational therapist, I teach people proper posture and alignment through different daily movements and activities. Human movement is based on anatomical science. It requires proper alignment of bones and joints, it requires stability, the recruitment and firing of postural or stabilizing muscles, and it requires our muscles to move our joints through space. All of these elements are taught in Pilates,” she says.

“When we move without these components, we are not maximizing our movement. Eventually this can lead to injury (or it already has), aches and pains, and poor or faulty movement patterns that lead to dysfunction and can impact how we function in our human occupations of daily life— self-care, productivity, leisure,” she says.

After Sandra completed her STOTT PILATES Reformer training, she saw “so much clarity in how learning more about movement through Pilates can help people move better thus live better.”

What are the benefits of mindful movement practices like Pilates?

Engaging in mindful movement is key to forming new neuromuscular patterning and reinforcing corrective neuromuscular patterning, Sandra says.

“My goal is to train people to be mindful in their movement— alignment, recruitment and movement—during all daily tasks and train them to move better. That way, when they’re tasked with challenging movements or activities, such as shoveling snow, driving, gardening, etc., their body is more resilient and they know how to move better so they can do more of the things they love with less chance of injury.

“I want to help people maximize their function to get the best out of life during every phase of it. Moving better and functioning better in our daily roles and in different environments go hand-in-hand.”

 

Source: https://www.merrithew.com/blog/post/2022-01-05/ask-the-expert-how-does-a-mind-body-practice-like-pilates-boost-overall-wellness

After finishing a personal training course at the YMCA and a ZUMBA^® certification in London in 2015, Petra Bekkerin, a former lawyer, knew this was just the beginning of her fitness education — and an entirely new career.“I was interested in expanding my knowledge and understanding of anatomy and biomechanics even more, so I could feel truly confident training people safely and effectively. That’s what made me decide to add Pilates to my repertoire,” she says

She chose Merrithew^™’s STOTT PILATES^® Matwork course because of its reputation for thorough and in-depth education and training. While doing the course, she tried a Reformer Pilates class and was instantly hooked.

“I just knew I wanted to work with this magic Pilates machine,” she says. “The whole idea of mindful movement— of finding the perfect balance between mind and body, of using the breath and slow, intentional movements— really appealed to me.”

After completing her Reformer certification, Petra invested in two Merrithew Reformers and set up a small studio in a London basement in 2016, collaborating with a physiotherapist and a podiatrist as referral partners.

“If I got clients with specific injuries, I would refer them to the physiotherapist first to make sure I could train them safely and effectively. Once the clients were done with their physical therapy exercises, she would refer them to me.

“I also worked with a podiatrist as Reformer Pilates can help a lot with feet/ankle work and hypermobility. If I got a client with, for example, a lot of pronation and complaining about knee pain when they were running, I would refer them to the podiatrist to find a solution. It was a perfect collaboration and was much more common in the U.K. than in the Netherlands where these professionals tend to work together and understand the benefits of Reformer Pilates.”

While running her London studio, Petra mainly trained private clients on the Reformer, ranging from teenagers to active seniors.

“I was so fascinated by the effectiveness of the Pilates Reformer for all these age groups and their related issues and the way I could help people that I decided to grow my studio once we returned to the Netherlands.”

 

 

 

 

In May 2021, Petra opened ZES Boutique Reformer Pilates Studio in Maastricht, a charming medieval city in the Southern Netherlands on the border with Belgium. She outfitted the studio with six Merrithew SPX^® Max Reformers customized in an eye-catching adobe white upholstery to match her studio aesthetic and branding.

“Compared to other companies’ Reformers, Merrithew’s Pilates Reformers have always felt like the ‘Rolls Royce’ of Pilates equipment. They’re sturdy, high-quality, have strong springs, soft and thick ropes, and comfortable padding. For boutique studio owners, it’s convenient that you can buy Merrithew Reformers in a bundle with all the necessary accessories too, including the Reformer Box, Padded Platform Extender and Maple Roll-Up Pole.

“I chose the SPX Max Reformer because it’s not too high off the ground, which makes people feel safe enough while standing on the carriage and while doing exercises elevated on the Reformer Box.”

While ZES Boutique Reformer Pilates Studio is just a one-woman operation, Petra offers private and duet sessions, and group classes for up to six participants on a daily basis.

“I enjoy teaching so much— sharing my love for Reformer Pilates and the energy that comes with it.”

 

 

 

 

Tips on starting and growing a boutique Reformer Pilates studio business

• Attracting new clients to your studio:Petra marketed her boutique studio through a popular local magazine and vlog. “That worked out really well and was definitely worth the investment,” she says. “On top of that, the fact that Maastricht is a relatively small town makes ‘word of mouth’ publicity easier.“Social media is enormous as well. With celebrities doing Reformer Pilates and showing that on Instagram, it attracts a lot of younger people to a Reformer Pilates studio like mine.”
• Biggest challenges/lessons as a new studio owner:One of the biggest challenges Petra has encountered as an instructor is managing participants’ different skill levels in group classes. “Some people need more attention to get the exercise and technique right. I had to learn how to divide my attention and keep everyone going,” she says.“Another challenge is getting them to breathe! Somehow people feel embarrassed to apply the Pilates breathing technique. I have to remind them that their breath will help them execute the exercises more effectively and deepen their core connection. I’ve also noticed that participants who are generally ‘gym goers’ move too fast and use a lot of momentum. Teaching them to slow down can be challenging too.”

 

 

“”The lesson I’ve learned from being a new studio owner is that sometimes saying ‘no’ to a client is saying ‘yes’ to yourself.

 

 

• • Differentiating your Reformer Pilates studio from the competition:“In London, I discovered that my clients really liked specific music, the smell of diffusers with essential oils, and the relaxation of dimmed lights at the end of the session. I translated that into an even more immersive experience at ZES Boutique Reformer Pilates Studio that engages all of their senses.“Research has proven that by using all the senses, people tend to make the mind-body connection much faster, which is what we want when practicing Pilates. I try to make exercising and going to the studio something people look forward to doing and not a chore.”

 

 

 

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A post shared by ZES Reformer Pilates Studio (@zesboutiquestudio)

 

Source: https://www.merrithew.com/blog/post/2021-11-08/how-this-pilates-instructor-started-a-boutique-reformer-pilates-studio-in-the-netherlands

For some, it’s the cold weather that throws off their exercise routines. For others, it’s the holiday break. Around this time of year, it’s common to lose some momentum and motivation— and that’s okay. Everyone deserves a break.

Take this time to think about your approach to exercise and goal-setting. What type of exercise makes you feel good in both mind and body? How will you prioritize that type of movement in 2022?

Here are some tips to help you discover a more positive and meaningful workout experience, which we hope in turn will motivate and energize you to keep moving and exercising the way you want to.

1. What type of movement do you need right now?

Instead of pushing yourself to crush the latest spin challenge or HIIT workout when you don’t feel like it, tune into your body and ask yourself what type of movement would make you feel recharged and rejuvenated today.

On days when you feel sluggish and demotivated, this quick reflection can help you choose a workout that you actually want to do and may make the difference between sitting on the couch and actually showing up on the mat.

Any type of movement is better than nothing. If you can remember how energized it will make you feel afterwards, you’ll be more motivated to start.

Choose the workout that’s right for you, whether it’s for balance and body control, an exercise break from your desk, pelvic floor strengthening, or an energizing barre workout — don’t feel guilty if it’s slower and more restorative than your usual sweat session.

2. Fitness goals framed around self-care, wellbeing and feeling good

At this time of year, many people start thinking about goal-setting. When it comes to movement and fitness goals, instead of focusing on a number on the scale, how many reps you can do or pounds you can lift, consider developing movement habits and goals based on how you want to feel afterwards. You may find this approach more motivating too.

For example, do you want your workout to leave you feeling more focused and energized? Less stressed? More mobile and less stiff? Like you pushed yourself?

Consider adding these mindful movement habits into your day:

• Set a goal to go for a walk three times a week
• Set a reminder to stretch beside your desk for 10 minutes at 3 p.m.
• Try a new workout, enroll in a new fitness class, mix up your virtual and in-person training to meet people and have fun

3. Integrating mindfulness into your daily life and workout routine

Becoming more mindful doesn’t have to be a Herculean task. Integrating mindfulness into your everyday life is as simple as having a few easy breathing techniques and question prompts at the ready. That way, when you’re standing in line, waiting on hold, in traffic or getting settled on your mat, you can ground and calm yourself by becoming more aware of your surroundings, thoughts and feelings.

Simple breathing and mindfulness strategies:

• Box breath: Inhale for four seconds, hold with full lungs for four seconds, exhale for four seconds, hold with empty lungs for four seconds, repeat 3+ times
• Ocean breath: Inhale through your nose for five counts, place the tip of your tongue on the roof of your mouth and exhale through your nose for seven counts making a rhythmic ocean sound in the back of your throat
• Mindfulness of the five senses: Take a moment to notice one thing you can see, one thing you can hear, one thing you can taste, one thing you can smell, one thing you can feel to bring yourself into the present moment
• Mindful sweat session: During your next workout, tap into what your body is feeling as you move through the exercises, the quality of your breathing, and why you decided to show up

“I used to see mindfulness as something very individual and personal, but in this age where Covid brings new order, my interpretation of mindfulness has to be broader than it used to be,” Anita says.

“Not only do I need to be mindful of my inner self and physical health, from eating right and doing exercise, I also need to be mindful of the signals that the environment is sending us. I try to find the balance between staying focused on the most imminent challenges and not being overwhelmed by them.”

Source: https://www.merrithew.com/blog/post/2021-12-14/three-ways-to-stay-motivated-to-exercise-and-more-mindful-in-your-everyday-life?utm_source=Mailchimp&utm_campaign=91516abd74-nl_202112&utm_medium=email&utm_term=0_0cd2a6749f-91516abd74-182743006&goal=0_0cd2a6749f-91516abd74-182743006&mc_cid=91516abd74&mc_eid=0c09e032cf

Pilates exercises can help improve posture by strengthening the deep muscles and stabilizing the joints and tissues that support the head, neck and spine.

According to one study examining the effectiveness of Pilates for posture, researchers found that participants who practiced mat Pilates exercises regularly (three times a week for 12 weeks) improved their postural alignment and muscle mass and reduced their body fat.

There are a few common attributes of good posture. In general, when sitting or standing, the spine should be in neutral, shoulders level and rolled back, core slightly engaged, chin parallel to the floor, and body weight distributed evenly over the feet. This also applies when sitting.

There are many benefits to maintaining good posture, including preventing back, neck and shoulder pain, reducing the risk of muscle strains and injuries, and ensuring the body continues to move efficiently.

As a Pilates instructor or mind-body specialist, you should encourage your clients to become more aware of their posture and alignment to help them develop positive habits for everyday life. Get them to think about how they hold their upper bodies, where they experience tension, what poor postural habits they’ve developed while at their desks or on their phones, and how they can make small adjustments throughout the day to improve their posture.

The U.S. National Institutes of Health reports that an extremely hunched posture, known as hyperkyphosis, affects up to two-thirds of senior women and half of senior men. Hyperkyphosis has been associated with back pain, weakness and trouble breathing. The good news is, one study found that after a six-month yoga practice, older adults with hyperkyphosis showed significant improvement and less rounded shoulders.

So, it’s about time to start moving.

Merrithew’s ZEN·GA® modality fuses elements of Pilates and yoga, both of which have been proven to help improve posture, as well as martial arts and meditation.

This Exercise of the Month is brought to you by Merrithew™ Lead Instructor Trainer Kanako Funabashi, co-founder of Sky Pilates Tokyo, a Host Training Center in Tokyo, Japan.

She will teach you two ZEN·GA exercises, one that focuses on thoracic mobility and another that focuses on scapulae isolation, to improve posture. She also provides some handy teaching tips and modifications to use with your clients.

Tips

• Maintain a neutral pelvis and spine during both exercise
• Use the Mini Stability Balls™ to create proprioceptive feedback, provide support, improve alignment and as a tactile cue
• The ball you choose depends on the client’s body size; you may need to make adjustments by deflating the ball or opting for a different size to support them
• Encourage clients to use the ball to become more aware and in tune with their natural breath pattern

Working out at home is a good way to stay fit while saving on gym membership fees, transportation costs, and travelling time. You also have the freedom to customise your home gym with the equipment that you want.

Not sure how to create your home gym in Singapore? Follow our guide below to see how to begin when you’re building your home gym from scratch.

1. Find a suitable home gym location in the house

To start, find a spot in your house for your home gym. This is when you need to work with the space you have. A garage will be the most ideal location, however, we often don’t have the luxury of space while living in Singapore. A small room away from the bedrooms will probably be your next best option.

Ensure the room is well-ventilated to make the place more comfortable and pleasant to work out in. A dehumidifier in the room will be effective in preventing any mould growth due to the high humidity.

2. Save money by setting a budget and minimising the costs

Buying gym equipment is not cheap. A budget will help you stay on track and prevent you from spending unnecessarily.

To minimise the costs, you can consider only buying the gym equipment when they are on sale or getting refurbished gym equipment. Used gym equipment costs significantly lesser than brand new ones. Not only do they cost a fraction of the original price, but they are also as good as new after their refurbishment and come with a warranty for a peace of mind.

3. Choose your gym equipment

Your gym equipment should, first and foremost, fit your home gym. If this is your first time setting up a home gym and/or if you only have a small space, keep it simple. Focus on getting the essentials first instead of getting a ton of equipment that takes up space.

Some multi-functional and space-saving gym equipment that are useful for different types of workout exercises include the following:

• Yoga mat;
• Resistance bands;
• Kettlebells;
• Dumbbells, and
• Gym flooring

If you have a larger space, you can consider the more advanced equipment like the following:

• Bench;
• Squat rack;
• Barbells, and
• Weight plates

Level Up Your Home Gym With F1 Recreation

F1 Recreation is a leading home and commercial fitness equipment provider in Singapore. We offer many fitness equipment like cardio equipment, strength training equipment, and free weight equipment from reputable international brands. We also provide a variety of reconditioned gym equipment with 12-months of warranty coverage on all replacement parts and labour. Shop our gym equipment here.