Unpacking inclusivity #16 - The Pilates Journal

Unpacking inclusivity

EDITOR’S NOTE

Welcome to another edition of the Pilates Journal

PILATESHASASIZE INCLUSIVITYPROBLEM

It’s our role to create accepting and accessible spaces for bodies of all sizes to practice Pilates

We uncover the unending curiosity with the Spine Corrector with Amy Havens

SYNCINGWITHYOUR CYCLE

Why your clients should sync to their cycle and what it means for us as Pilates teachers

GO-ALIGNM8PROREFORMER: THEPILATESGAMECHANGER

Sean Bergara tells us why he believes the M8 Pro Reformer is an excellent choice for your home or studio

Complement your Pilates teaching with Somatics training

Redefining fitness with innovative classes and immersive environments at One Playground

The Pilates Journal would like to acknowledge and pay respects to the Gadigal people of the EORA nation as the traditional custodians of the place we call homeSydney - where this journal is produced

The Pilates Journal pays respects to their elders, past, present and emerging, and acknowledges all Aboriginal and Torres Strait Islander peoples

Photography credit: Pilates Anytime

PILATESFORKIDSANDWHYIT MATTERS

We hear from Clarissa Shepherd, The Pilates For Kids Expert and her new book for kids enjoying Pilates

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Understand more about your clients hip structure and the health of the tissues around it 26

HOWHIPSTRUCTURE AFFECTSRANGEOFMOTION

30 SUPERANNUATIONANDYOU

Understand your superannuation and how important it is to build your nest egg

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INSTRUCTORSPOTLIGHT: TAHLIAGROGAN

We speak with Pilates Instructor Tahlia Grogan about her Pilates career to date and her teaching focus

Note from the Editor

Welcome to the latest issue of The Pilates Journal.

As May unfolds, we're buzzing with excitement for World Pilates Day a testament to Pilates' transformative power and the unity it fosters globally

In these challenging times, Pilates stands out as a beacon of resilience and connection It bridges cultures, backgrounds, and spaces, uniting us in a shared pursuit of well-being for body and mind and how much further we need to go That’s why this month our feature article by Lindsey Leaf talks about the size inclusivity problem and our role in creating accepting and accessible spaces for all bodies

We're also excited to announce The Pilates Journal Expo, a pivotal event aimed at shaping our industry's future This expo, being held at the iconic Bondi Beach in August, is a chance to come together, share insights, and push the boundaries of what's possible in Pilates while respecting our history

As we mark World Pilates Day this May, let's celebrate our community's strength, passion, and commitment to a healthier world through Pilates

CONTRIBUTORS

Lindsey Leaf, Amy Havens, Bianca Melas, Tracey Nicholson, Gwen Miller, Shannon Leggett, Clarissa Shepherd and Ingrid Thompson.

CONTACT US

Editorial

Editor-in-Chief

Cie’Jai Zarb hello@pilatesjournal com

Photography

Lindsey Leaf, Pilates Anytime, Bianca Melas, Tensegrity Training, Gwen Miller, Shannon Leggett, Clarissa Shepherd, One Playground and Estroni

Advertising Cie’Jai Zarb 61412209460

PO BOX 2193 Clovelly West NSW 2031 hello@pilatesjournal com

Questions/Feedback

If you would like to contribute or have any questions, please contact us at hello@pilatesjournal com

On the Cover Lindsey Leaf @fatbodypilates

Pilates has a size inclusivity problem

IT’S OUR ROLE TO CREATE ACCEPTING AND ACCESSIBLE SPACES FOR BODIES OF ALL SIZES TO PRACTICE PILATES

by Lindsey Leaf

I say this as someone who has been practicing for almost a decade and recently completed comprehensive teacher training All in a larger body.

Since I first walked into a studio, not a single instructor has acknowledged my body (in a non-judgmental way anyway certainly I’ve been the target of the skeptical top to bottom and back again visual assessment followed by a grimace) Nor has anyone been able to offer straightforward suggestions about what I can do differently to get the most out of my practice And if I think back, the only thing my teacher training taught me specifically about larger bodies is what exercises are contraindicated for us, as if our size alone is all you need to know to judge our capabilities

This is bad Not only from a social justice lens, but also from a business model perspective (And to be clear, that statement isn’t to suggest that we should prioritize cashflow over the humanity of our clients. Rather, it is meant to illustrate that there are multiple benefits to addressing this issue head on ) So why is the Pilates industry still so willing to ignore such a significant and growing portion of its potential client base?

The answer is anti-fat bias Our society has conditioned us to believe that the size of someone’s body is an indication of their

morality, of their goodness and value as a human being And this sets the stage for intolerance and oppression Nobody, not even those of us in larger bodies ourselves, is exempt from participating in this discrimination Nor is anyone, regardless of the size of their body, immune to the negative impacts of this ubiquitous prejudice

Once we accept this reality and take responsibility for the part we have played in perpetuating this false and harmful narrative, we begin to see where opportunities lie for us to do better moving forward We can create accepting and accessible spaces for bodies of all sizes to practice Pilates.

To facilitate acceptance, as Pilates practitioners and/or instructors, as participants in the fitness industry, and, frankly, as members of the human race:

We must stop speaking negatively about bodies All bodies are good bodies

We must stop suggesting that bodies need to change. All bodies are deserving of respect and care as they are

We must stop praising weight loss This not only reinforces the problematic message that smaller bodies are better bodies, but if we don’t know why someone has lost weight, we may be praising disordered habits or serious health conditions

We must stop discussing diets or the need to earn food These

conversations are outside the scope of a Pilates instructor and can contribute to disordered thought patterns and behaviors All bodies deserve to not only fuel themselves adequately, but also find joy in food There is comfort and culture and community in food, and we all deserve to experience that without guilt

We must stop making assumptions about someone’s goals, habits, or abilities based on the size of their body. The size of someone’s body tells you absolutely nothing about them or what they are capable of

“But I can’t control other people!” This is true. But we do have the ability to set boundaries Especially if it is our class and/or studio We are allowed to create rules and ask that all individuals adhere to them to ensure that our space is as safe as possible for everyone to practice in. Because practicing admitting that we have room to improve is inherently vulnerable This is especially true for folks in larger bodies who rarely see themselves represented in Pilates and fitness spaces and, completely understandably, may already feel anxious simply for showing up.

In addition to creating an accepting space, we must also understand that making a class accessible to clients in larger bodies doesn’t just mean making the class easier. It means considering the ways our bodies may move differently through an exercise or interact differently with props or apparatus and providing options that accommodate these differences in an equitable way. After all, our clients are all paying for our classes. It’s our job as instructors to make sure they’re all getting what they paid for, not regardless of, but because we are honoring the size of their bodies

“But we do have the ability to set boundaries. Especially if it is our class and/or studio. We are allowed to create rules and ask that all individuals adhere to them to ensure that our space is as safe as possible for everyone to practice in.”

Often this means providing options when cueing setup (including the use of props and/or allowing for adjustments to “standard” spring settings), execution, and progression, and allowing the client to choose what is best for them in the moment And if they make a bad call well, nobody forgets the time they tried to do something on too light a spring and almost face planted

Trusting clients to (safely) experiment, learn, process, and apply that knowledge going forward is how we build their skills to advocate for themselves Allowing them to advocate for themselves ensures that they are getting exactly what they need from their practice, without requiring an unsustainable amount of labor (physical, intellectual, emotional) from us as instructors It allows them, rightly, to be the experts on their own bodies and helps them rebuild the trust and confidence in themselves, their bodies, and our industry that society has led us to believe they do not deserve

But we do deserve it. Everyone deserves it. Because Pilates is for all bodies

Lindsey Leaf (she/her) has been practicing Pilates since 2015 and completed comprehensive teacher training through Balanced Body in 2021. She has been advocating for improved representation and inclusion of larger bodies in the Pilates industry since 2019 via her @fatbodypilates Instagram account.

Deepen your insight with the Spine Corrector

WE TAKE A DEEP DIVE INTO THE SPINE CORRECTOR WITH AMY HAVENS AND UNCOVER WHY WE SHOULD HAVE AN UNENDING CURIOSITY WITH THIS PIECE OF APPARATUS

by Amy Havens

It’s no wonder the Spine Corrector is one of my favorite pieces of equipment in the Pilates system - it truly has helped me correct and understand my spine and has provided me with unending curiosity in my practice In my initial teacher training, this apparatus wasn’t expanded upon much so I wasn’t aware of the absolute importance of it until many years after my first certificate of completion

During a Pilates On Tour years ago I had the privilege to take a “Matwork on the Spine Corrector” workshop by Pat Guyton This workshop rocked my world! It was a very cold Saturday morning and I remember Pat graciously welcoming everyone into the room saying, “let’s get these bodies warmed up” Not only did I get warm, but within minutes the tips of my ears and nose were quite warm, my internal core temperature definitely higher than the few moments prior and the inner tingle that comes with increased breath and circulation was doing its magic I hadn’t felt some of these responses before and it was a wonderful sensation (especially the warmth of my ears)

What was even more special about this workshop was when Ron came

Some modern dance-inspired figure 4 trunk rotational movement patterns that Pat was leading us through She was explaining how the various locations to begin movement from can greatly assist or challenge the body depending on where the body may have a deficit She allowed us to feel these challenges in certain movements as well as the ease We played with the positioning of the pelvis and sit bones to allow for more effective trunk movement She made the comparison over and over to our Matwork and gave us the opportunity to compare and contrast about ‘how would this exercise feel on the Mat vs doing it on the Corrector?” “Can you feel the support it’s giving your body, your pelvis and your spine?” “How does that feel?” “Can you feel how active this exercise is and how passive this one is?” Her continued invitation to compare the spinal mechanics on the floor vs on the Spine Corrector were unbelievably valuable and I was having wonderful light bulb moments.

I approached Pat after the workshop to thank her for the clarity and inspiration She was quite supportive in her feedback to me “This is an apparatus I feel you should explore”. This was a nice was of saying I needed to learn more about how and where my spine could move - and WHY I did indeed experience some

Photography credit: Pilates Anytime

challenges in that workshop in department, but rather than fee intrigued with the challenges an the mystery of this method th and the utter complexity with o syllabus and find out, and that’s I began to participate in a wee Fletcher teacher here in Santa loved it We used the signature solid strap will do I enjoy using has different loops for hand/arm certain shoulder skills I dedicat year before I felt comfortable te It was definitely for the better

Each and every exercise taugh for greater strength, ease and m body While Pat’s workshop ga Matwork, the weekly class I wa from the Fletcher program Som lip or the edge, others start in th the arc, others prone, many pos on top like Short Box on the Re the body is invited to move in a assistance (like Matwork) and a certain places of the spine that strength, stability or mobility W scapular control and mobility, s to learn.

What I feel the Spine Corrector the precision of spinal mobility (intervertebral motion) and the strength needed in the trunk for this mobility followed closely by the understanding of what needs to stabilize for other areas to mobilize With the feedback of the corrector, it can make that feel very safe and desirable to investigate The incredible strength and length I always feel in my entire body - not just my spine- is worth every hour of practice It’s enhanced every part of my Pilates practice and has clarified faulty movement strategies I had prior I’m much more aware of my imbalanced side to side, front to back, top to bottom and know that this apparatus will help my body stay as even and pain free as possible

Photography credit: Pilates Anytime

feel everyone should do regularly **Check with your teacher first especially if you have any disc or spinal issues as some elements may be contraindicated

For someone (like me) with a straight spine that needs flexion and thoracic mobility, the Spine Corrector will provide you with feedback and information that the Mat may not give you Your abdominals may work much more than they do during Matwork; which absolutely helps mobilize the spine And you probably won’t feel any neck tension during the forward flexion exercises. For anyone who feels their neck during Mat class, maybe take a look at how you can use the Spine Corrector to build your inner strength Look for a qualified teacher who can help you

In a world where compressive forces are coming at us all the time affecting our posture, hours of sitting at desks with heads forward, shoulder slumped, abdominals slack, low backs and hips feeling the effect of hours of immobility, this little apparatus truly can correct the effects of modern day living and help restore our natural curves that are essential to optimal movement and joint health I truly feel every household should have a Spine Corrector. I think Joseph Pilates would support my opinion. With so many benefits it’s hard for me to select out which exercises are my favorites, but here I’ve offered my top 5/6 that I

For those who need to learn how to flex and extend/mobilize their lumbar spine with control, feel their deep abdominals and Paraspinal muscles, this is a simple and mighty little movement This is a root of the Pilates method and for some of us, this exercise is the multivitamin to keep their lumbar and sacral joints happy

2.

For those who may need to build control in their thoracic spine and ribcage distention tendencies as well as understanding scapular control during supine spinal extension, this is a fantastic exercise It also teaches unsupported cervical extension, head placement and deep spinal flexion, a trifecta of goodness!

3 Seated Lateral Flexion From The Crevasse with Shoulder Flexion

This exercise builds deep side body length and strength like no other Because you are seated precisely on the sit bones and move into lateral flexion with your arms overhead, the need for ribcage control is extremely high. You’ll build an understanding of rib flaring/distention as well as true lateral flexion rather than

1. Seated Roll Backs From The Lip

Roll Backs From The Crevasse Into Spinal Extension with Shoulder Flexion

ribcage translation prior to spinal motion Great for anyone with a compensatory scoliosis pattern

Lateral Flexion Into Anterior and Posterior Trunk Rotation

Who doesn’t need to feel their lower back open up and widen as well as rotate and extend safely? For me, this is a wonderful comparison to Saw on the Mat and Twist It provides deep mobility in the thoracic spine while being solid and anchored on the pelvis. Shoulders in flexion holding the strap adds that extra ‘reach’ that feels delicious

One of the best ways to build deep active spinal extension strength is here Whether it’s Swan, Grasshopper, Swan Dive and the like, the support from the arc of the Spine Corrector can help teach where the pelvis needs to be positioned to feel the back extensors and when This is a wonderful place to connect to the timing of activation of the erectors as well as the hip extensors Back body connection and posture correction all the way!

6. Hip Extensions and Mobilizations with Hips On The Arc

This is an excellent way to open the front of the hip joints with proper lumbar alignment and support. If you need to feel deep abdominals for spinal stability while moving the lower extremities, these are for you There are several exercises done with the hips on top of the arc but some of my favorites include Leg Lowers, Scissors, Bicycle and Leg Circles.

I feel that every student/client should utilize the Spine Corrector in their practice if they can and often Consider it another Mat, only with a curve and a step on it. It will highlight areas in you that need attention, and that’s a really good thing It will help you connect to your deepest musculoskeletal muscles, with support and feedback from the arc, the lip and the crevasse Some of the

Photography credit: Pilates Anytime

exercises may feel easy, others might feel impossible Stick with it, stay curious, practice and restore your spine’s inherent potential. You’ll feel strength and length with every exercise. It’s PILATES!

Amy Havens has been inspiring others in their PIlates practice for nearly 27 years. She’s taught both nationally and internationally at conferences, retreats and workshops and is a compassionate and creative teacher and mentor. She’s also a specialist in bone health and age-related issues including osteoporosis, spinal changes, back pain, postural deviations and balance concerns You can reach Amy via her website movewithamyhavens.com.

4. Seated

5. Prone Spinal Extension

Syncing with your cycle

WHY YOUR CLIENTS SHOULD SYNC TO THEIR CYCLE AND WHAT IT MEANS FOR US AS PILATES TEACHERS

by Bianca Melas

Ever heard of syncing your workout to your cycle? Is there a real benefit to this approach? The Pilates Journal speaks with Pilates Instructor and Naturopath, Bianca Melas about why this should matter to you and your clients

So what is it exactly?

Cycle syncing is when we are working out, eating certain foods and socialising in alignment with the ebb and flow of our infradian rhythm Our infradian rhythm accounts for the changes that occur in a female’s body over its 24-38 day cycle As our hormones change throughout this period, so does our energy levels, metabolism and mental capacity

I believe the notion of cycle syncing is about becoming more in tune with your body so you’re able to work with the natural changes, rather than against them This allows you to feel more at ease and have a greater sense of wellbeing. Knowledge about your energy levels, libido, and moods gives us a greater

understanding of ourselves, it’s the ultimate self-care practice Benefits of cycle syncing can include: reduced PMS symptoms alleviating period pain more effective workouts supports fertility supports energy, mood, sleep and productivity feeling a greater sense of nourishment, rather than depleted and feeling more balanced

For someone who exercises regularly, cycle syncing can be a huge benefit Through syncing to our cycle we are learning when it is best to train harder, push to reach goals, or work on recovery across the month It can help prevent injuries and set us up to succeed and achieve our exercise goals when used correctly.

I also follow this cycle through my own practice and what I teach my clients Through my online programs such as Sync’d with Alo Moves, my clients can follow a program that has been built to support, movement, diet, lifestyle and self-care practices in

alignment with their cycle In a group class setting this is a little more challenging, however, I believe the important thing is to educate, support and encourage clients to be in tune with their body and energy levels For example, If I’m offering a more dynamic or intense set with cardio (something with jumping or moving at a faster pace) I always include a dialogue that gives my clients permission to tone it back if they feel they need to especially if they are aware that they are in their luteal or menstrual phase

So let’s break down what happens across the cycle and how your workout might change

There are four stages of our menstrual cycle; Menstruation, Follicular, Ovulation and Luteal

Day 1 occurs on the first day of your bleed, and continues whilst your menstruating

During this time you will begin to have a slow, low and progressive release of oestrogen which peaks around day 7

From day 1-7 progesterone is also low

You may have signs of PMS (premenstrual mood symptoms), which can make this week feel uncomfortable

It’s important to note that this phase is very individual to the person, some people are able to process hormones easier and may feel a boost of energy day 2-3, others will need the week to rebuild

Movement includes: gentle Pilates, walking, yin yoga

Socially: it’s time to chill, time to turn inward; think of the shedding of endometrial wall as a sign of things you release and let go of as you enter this next month Your focus also starts to build

Food intake: focuses on increased protein and zinc rich foods

“...syncing with my cycle has really allowed me to feel a greater sense of empowerment and connection to my body. When I move in a way that works with my energy levels and hormones I feel much more balanced.“

Menstruation Day 1-7

In this phase there are benefits of muscle gain, increased insulin sensitivity and metabolic flexibility Overall we experienced increased energy

Socially: Overall we have better performance, physically, mentally and emotionally. You also feel like you can take on new challenges

Movement includes: longer runs, increased intensity, cardio, endurance training, stronger Pilates and strength training

Food intake: good source carbohydrates and lean proteins are a must

Ovulation 14-15

At this point, our Oestrogen has peaked and preparation for releasing of the egg occurs

Socially: high libido, feel most confident, it’s the best time to socialise and be at events

Movement includes: continue as before.

Food intake: continue as before

Luteal 15-28

Your oestrogen drops, progesterone increases, body temperature rises, the energy output is higher (because you’re burning more calories), our body shifts to a high-fat metabolism and lower carbohydrate metabolism; you might also notice that your appetite increases. You’ll find lower willpower and higher cravings Higher progesterone can increase water retention –support through dry brushing, reduce salt intake, focus on electrolyte imbalances

Socially: first week you are still riding the high of ovulation so can continue like normal In the second week, we turn inwards, slowing down, more chilled time

Movement includes: Can continue to ride the wave of ovulation, however, it’s best to tune into your body and feel what your energy levels are like Remember to reduce the intensity of movement in the last seven days of this phase - think light Pilates, yoga, walks, and low-intensity classes

Food intake: increase good fats, and maintain balanced meals of protein, carbohydrates, fibre and fat to support cravings

While we can break this down into weekly states of being, it’s also important to understand that cycling syncing is a holistic practice It really does involve much more than moving your body, it is also about the way we socialise, our diet and other wellness practices (like mindfulness/lymphatic work) that can really support us. It’s important to remember that diet has a HUGE role to play with our hormones Beginning your day with a high-protein breakfast (no matter what time of the month) over just reaching for a coffee has a huge range of benefits Protein when broken down is amino acids and these are the building blocks for our hormones and neurotransmitters (our happy hormones) Ensuring a high protein breakfast first thing will keep our mood stable, fuel our muscles, support balanced hormones and stable blood sugar levels - it’s a huge win!! A high protein breakfast could include a 2-3 egg omelette with spinach and avocado as one example

If I had to sum it up I’d say syncing with my cycle has really allowed me to feel a greater sense of empowerment and connection to my body When I move in a way that works with my energy levels and hormones I feel much more balanced, energy levels are high, my mood feels stable and life seems to flow with ease

It most definitely has had an impact on my premenstrual symptoms and I notice a significant change in my period pain

when I follow cycle syncing religiously

In my opinion, if we’re not syncing with our cycle we lose that sense of self and connection to our wellbeing This is all about feeling empowered and connected to your body You might not have realised that you were following it subconsciously. Our bodies know what we need, we just need to listen to it If you haven’t been following your cycle (and that’s totally ok!) you may now understand why you might be feeling depleted in your workouts, low in mood and energy and have greater signs of PMS such as water retention, period pain, mood changes, cravings, etc

I think the beautiful thing is that Pilates is such a nourishing and wonderful workout that can be tailored easily to match our energy and hormonal ebb and flow throughout the month It’s important that we empower ourselves and our clients with this knowledge so they can get the most out of their workouts in the most optimum way that is possible for them I know so many clients who wished they had known about this earlier, so let’s spread the word and get more women empowered through their workouts!

Bianca has been teaching Pilates for six years in Sydney and then has expanded to grow an online community through Covid. Bianca often presents for Alo Moves on their online app and also teaches at Bodylove Pilates and Total Tone in Sydney, Australia. Bianca has also undertaken a Bachelor Degree in Health Science, majoring in Naturopathy. She currently supports women all over the world through her online clinic where she specialises in female health She works to empower her clients with the knowledge that movement, can serve as medicine and heal the body in unimaginable ways.

Align-Pilates M8-

Pro Reformer: The Ultimate Pilates Game-Changer

SEASONED PILATES PROFESSIONAL SEAN BERGARA TELLS

US WHY HE BELIEVES THE M8 PRO REFORMER IS AN EXCELLENT CHOICE FOR YOUR HOME OR STUDIO

by CJ Zarb

When it comes to investing in a reformer for your studio or home it's crucial to know what to look for to make a strong and smooth reformer investment If you ask Sean Bergara from Sean Bergara Pilates, he’s adamant that there’s one reformer that stands out in terms of quality, functionality, and engineering and that’s the M8Pro Reformer by Align-Pilates

Sean shares with us his insights after using the equipment firsthand in his studio

Seamless transitions with the gear bar

“One of the standout features of the M8-Pro Reformer is the ease of moving the gear bar There’s no confusion in terms of operation; anyone can use it When you have a new client that hasn’t been on a reformer before, and they are able to adjust it easily, it clearly shows how user-friendly it truly is,” said Sean.

“For studio owners, teachers and educators like me, this feature is also invaluable as it facilitates smooth class transitions When you are doing a class designed to be seamless where you might also want to move a little quicker, there’s nothing worse than having a gear bar that doesn’t function easily For me, it means I don’t have to stop the class and the focus remains on the workout, allowing for a more fluid and efficient Pilates session.”

He explains further, “For athletic work, I can gear the M8-Pro all the way up or pull it all the way in with ease I’ve never had a footbar that is this seamless. The M8-Pro is truly an exceptional machine You can see it in the way they have designed it These machines are also made for inclusivity, catering for all shapes and sizes

“Even the way the springs are set up, everybody says when they get on it and do their footwork that they feel like they are floating and that they don’t hear any noise,” said Sean

Versatility with a padded platform

In Sean’s

cushioning and stability while also allowing for a more comfortable and effective workout,” said Sean

“The high density of the padded platform assists my students who have tailbone issues, especially when they are doing pelvic rollbacks; all of a sudden, they don't have a problem For students who weigh more than the average person, such as body builders, taller students or big persons they don’t feel painful pressure on their knees or feel excluded when they traditionally have had to get up off the machine to grab a knee pad It’s also perfect for exercises like side kneeling,” said Sean

Enhanced spring tension with thicker risers

“Unlike most reformers on the market, the M8-pro features thicker risers that allow for added spring tension This is particularly beneficial for athletic reformer work, preventing the risers from bending under pressure,” said Sean

“The risers on the M8-Pro are thicker and are just the right height I’ve had all the springs on, and it holds well. For me it comes down to quality – there’s good quality rope and good quality gears; nothing here is plastic

“The smooth curved edges of the risers also offer hand-holding comfort over the squared cornered edges common on most wood and metal risers,” said Sean

Noise-free springs for jumping exercises

“Jumping exercises are an integral part of many of my Pilates workouts, and the M8-Pro Reformer excels in this area because when you jump, there’s no noise and you can’t hear anything,” said Sean

“The reason is that each spring has a grid in which it sits This metal grid ensures the springs don’t touch each other. So when a client accidentally slams the carriage in, the springs don’t twist and break like on other machines This innovation is a game-changer because it ensures a quiet and seamless workout experience, allowing instructors and students to focus on the exercises at

y contemporary, progressive, and athletic and it stands the test of time For any student looking for a home reformer, I say look no further,” said Sean

"From the sturdy construction to the thoughtful design details, every aspect of the M8-Pro Reformer speaks to its superior craftsmanship and attention to detail In my view, the M8-Pro Reformer is not just a piece of equipment it's a game-changer that sets a new standard in the world of Pilates reformers," said Sean “This machine merges everything together, working with the inclusivity of bodies, aiding in easy transitioning, and boasting exceptional craftsmanship I believe the M8-Pro stands out as the next generation of reformer machines. There’s nothing comparable," Sean concluded

Sean began his Pilates Journey back in 2005 after suffering a serious skiing accident in 1991. In 2007, he moved to Palm Springs in California and opened Ecore Fitness. Sean received his Pilates certification from Polestar Pilates Sean teaches regular weekly group and private classes and believes continuing education is key. Find out more here.

Align-Pilates equipment is sold in over 35 countries and is now available in the USA and Canada on the new website GoAlignPilates.com.

For a list of distributors in other countries, visit AlignPilates com/distributors

For a limited time, get 12% off with code PJOURNAL12. The offer ends June 30, 2024, and is available in the USA and Canada only

somatic movement techniques offer a complementary approach to Pilates practice Incorporating principles such as breath awareness, mindful progressive relaxation, and movement initiation into Pilates classes encourages clients to develop a deeper understanding of their movement patterns and body sensations This integration promotes a more holistic approach to Pilates practice, addressing not only physical fitness, but also mental and emotional well-being

The premise from which we work somatically is that shortening of the muscles (contraction) is inhibiting the output to the muscles The output is the work of the motor neurons which are only capable of contracting muscles. A change in the motor neuron output produces a change in the resting level of muscles

In Somatics we are re-discovering our natural ways of moving We suggest practising the somatic exercises first thing in the morning as a ‘good set’ for the day and before sleep at night Otherwise, your body will continue to engage in all the muscle contractions you have learned all day or while you sleep

Remember, the brain focuses on the area of the body that is loudest, most salient So, if we can quieten the body, it creates the opportunity to heal other parts

In this method we are bringing the body (soma) into play We are listening to it, resonating with it, and learning implicitly from it In somatic exercises we use the amount of contraction that is just enough effort to move, nothing more. It’s about sending messages to the Motor Cortex of the brain to create a change in the resting position of a targeted muscle

How Somatics Works

Sometimes there is soreness in muscles after completing the exercises since chronically contracted muscles hold a lot of byproducts and when released to relax and lengthen eccentrically, they may release Lactic Acid etc; before the newfound freedom is reached

Understanding Somatic Movement Techniques:

Practitioners who incorporate Somatics guide clients through slow, mindful movements known as "pandiculations," which involve contracting and then slowly releasing specific muscles or muscle groups. These movements are performed with full awareness and focus on promoting relaxation, improving muscle function, and restoring optimal movement patterns This emphasises internal awareness, mindful movement, and the release of habitual patterns of tension. By fostering a deep connection between the mind and body, somatic practices facilitate improved movement efficiency, enhanced proprioception, and promote fluid movement It will also contribute to nervous system regulation Our aim in working in the somatic field is to also work with the nervous system consciously Many clients that I work with benefit from the simple Vagus Nerve stimulation exercises that I incorporate into their programs and encourage them to practice at home

Sensory-Motor Amnesia:

Sensory-Motor Amnesia (SMA), as proposed by Thomas Hanna, describes a condition where habitual patterns of muscular tension become so ingrained that individuals lose awareness and control over certain muscle groups. SMA highlights how chronic stress, injury, or repetitive movement can lead to a disconnect between the sensory and motor feedback loops in the body

In SMA, the brain becomes desensitised to the feedback from specific muscles, resulting in decreased proprioception and motor control This leads to a diminished ability to voluntarily relax or engage those muscles, perpetuating a cycle of tension and dysfunction. Over time, SMA can contribute to pain, restricted movement, and postural imbalances For example, if you have tight hip flexors and have them contracted to 10 per cent of their capacity 100 per cent of the time, then when you really need them to engage for say, kicking a football you will only have the available 90 per cent capacity for hip flexor contraction And, over time the fatigue and strain of chronically tensioned muscles will result in less available contractibility You’ll observe in clients that sit for long periods at work, find it near impossible to release their adductors and psoas muscles or when they constantly overdo it at the gym, overtime may lose the capacity to relax their pectoral muscles So, if you’re continually operating from less than 100 per cent capacity of your muscle recruitment capacity, you are operating under par, and therefore more likely to experience fatigue related injury

Hanna's somatic approach to addressing SMA involves reestablishing the mind-body connection through sensory-motor

education techniques These techniques aim to increase awareness of muscular tension patterns and promote voluntary relaxation By reclaiming control over the affected muscles, clients can alleviate pain, improve posture, and overall quality of life Hanna's work emphasises the importance of conscious movement and self-awareness in overcoming SMA and restoring balance to the body-mind system

Integrating Hanna Somatics into Pilates:

1 Breath

One of the easiest methods to integrate Hanna Somatics principles into a Pilates class is to incorporate somatic breathing techniques at the beginning of a class or in combination with Pilates exercises Somatic movement techniques emphasise the importance of breath as a vital component of movement initiation and flow Integrating breath awareness into Pilates exercises helps clients connect with their body's natural rhythms, promoting relaxation, and reducing unnecessary muscular tension Begin a class by guiding clients through mindful breathing exercises. Encourage deep, diaphragmatic breathing, focusing on expanding the ribcage and releasing tension with each exhale It should never be forceful, but more of an experience that quietens the body and assists in regulating the nervous system.

This sets the tone for the class, promoting relaxation and establishing a mind-body connection Alternatively, breathing techniques can be incorporated into Pilates exercises throughout the class By synchronising breath with movement, clients cultivate a sense of ease and fluidity in their Pilates practice, enhancing overall movement efficiency and mindfulness We all know Breath is also one of the fundamental principles of Pilates.

2 Progressive Relaxation

Another simple method to introduce somatics into a Pilates class is to include progressive relaxation techniques at the end of the class to help participants release any remaining tension and promote deep relaxation Guide participants through a body scan, involving progressive relaxation of major muscle groups, starting from the feet and moving upwards towards the head As they focus on each body part, invite them to notice any areas of tension or discomfort and to consciously release any tension they may be holding. Instruct participants to tense these muscles briefly as they inhale, and then encourage them to release the tension completely as they exhale Integrating these techniques into Pilates sessions helps clients identify areas of tension and consciously release them, promoting a feeling of ease and comfort in movement

3 Mindful Movement Initiation:

Somatic practices focus on initiating movement from a place of internal awareness, rather than relying solely on external cues or muscular effort Integrating this approach into Pilates sessions assists clients in engaging muscles mindfully and moving with intention and precision Encourage participants to perform Pilates exercises with slow, deliberate movements, focusing on quality rather than quantity Guide them to initiate movement mindfully, starting from the core and radiating outward to the extremities. Invite them to pay attention to the sensation of each movement and to maintain a sense of ease and fluidity Foster a body-mind connection by encouraging participants to notice the sensations in

their bodies as they perform each movement Clients develop a deeper connection to their body, improving movement efficiency and reducing the risk of injury

Benefits of Integration:

The integration of somatic movement techniques into Pilates practice offers numerous benefits for clients By fostering a deeper mind-body connection, clients experience improved movement quality, enhanced proprioception, and greater body awareness This integration also promotes relaxation, reduces stress, and enhances overall well-being Clients report feeling more centred, balanced, and connected to their bodies, both on and off the mat As Pilates continues to evolve as a holistic approach to physical fitness and well-being, the integration of somatic movement techniques offers a pathway to deeper mindbody connection and transformative movement experiences.

Follow these links to enjoy a snippet of the somatic experience

Reduce tension in the muscles of the hips and legs

Watch here

For tight backs and releasing tension in the neck

Watch here

Tracey Nicholson is the Director of Tensegrity Training an RTO that offers several different levels of training to help you at any stage of your career in Pilates.

Join Tracey in India for a Experiential Movement and Ayurvedic Retreat - find out more here.

One Playground's Fresh Approach to Pilates and Fitness

REDEFINING FITNESS WITH INNOVATIVE CLASSES, IMMERSIVE ENVIRONMENTS, AND ENDLESS EXPERIENCES AT ONE PLAYGROUND

by CJ Zarb

Nestled in the vibrant streets of Newtown in Sydney, Australia, One Playground’s latest studio reflects how they have been redefining the traditional concept of fitness since 2014 This is their third reformer studio, boasting an impressive 20 beds, and follows the success of studios in Marrickville and Surry Hills in inner Sydney This growth is not just counted in their three studios but is also conceptual, as One Playground introduces clients to a fitness experience that is as diverse as it is immersive

At One Playground, the philosophy goes beyond mere exercise; it's about creating an environment where fitness becomes an avenue for freedom, creativity, and self-expression Their approach to fitness is holistic, encompassing a multitude of experiences that cater to all walks of life With a diverse range of classes, from traditional reformer sessions like 'Foundations' and 'Signature' to specialised offerings like 'Reformer HIIT,' 'Reformer Strong,' 'Reformer Jumpboard,' and 'Reformer Flex,' clients are experiencing things a little differently

Reformer Flex as one example focuses more on upper body work Focused more on rotational movements and weighted flows. The theraband becomes the prop of choice in this class and allows

One Playground members to mix up their Reformer classes so they can choose to focus on legs one day and upper body the other

In addition to their reformer and Mat Pilates classes, One Playground offers three hybrid classes – 'BodyBurn' (Pilates and cardio), 'BodyFlow' (Pilates and yoga), and 'BodySculpt' (Pilates and strength) – further enhancing their offerings and ensuring there is something for everyone. These classes are more dynamic than traditional Pilates classes They focus on flow and an energetic feel

What sets One Playground apart is their Superboutique mentality offering a range of fitness and wellness experiences under one roof Unlike traditional gyms or studios, One Playground focuses on personalised experiences, innovative classes, and client-centric services. This mentality allows them to stay agile, adapt quickly to industry trends, and provide clients with a unique and tailored fitness experience

One Playground's commitment to innovation is also evident in their approach to studio design and construction “We are heavily

involved in the design and construction of our studios,” says Claudia, Head of Wellness at One Playground. “We think holistically about how spaces are utilised, how we want bodies to move in these spaces, and how we can transform them into immersive environments as needed, akin to movie sets or catwalks.”

Music plays a pivotal role in enhancing the overall experience at One Playground Carefully curated to complement each session, the music adds a soulful dimension to the workouts. Whether it's the faster BPMs in their HIIT classes or the energising tempo in their Mat Pilates sessions, music creates a dynamic and energetic atmosphere, making each class a unique and engaging experience.

But innovation at One Playground goes beyond just music and class design They incorporate unique equipment like therabands in their 'Reformer Flex' class and ankle weights in other sessions, adding new dimensions to traditional Pilates workouts and keeping clients engaged and excited

Claudia’s journey to the world of Pilates and fitness is as creative as the approach One Playground takes to their classes With a background in the arts, Claudia’s lens offers an out-of-the-box perspective, blending her teaching in barre and Pilates with her passion for design. This artistic vision is evident in One Playground's commitment to not just following trends but setting them "We give our trainers a framework and let them be creative,” Claudia states By fostering a culture of innovation and creativity, One Playground ensures that each class is unique, engaging, and tailored to meet the diverse needs of their clients “We’re always looking at designing new class programs too We’re staying ahead of the curve not just on trend,” said Claudia

It’s evident that One Playground's innovative approach to Pilates and fitness and wellness is setting new standards in the industry With their creative blend of traditional and contemporary techniques, immersive environments, and commitment to excellence, they are not just a fitness studio; they are a playground for the body, mind, and soul As they continue to expand and grow, one thing is certain – One Playground is leading the way in redefining what a fitness studio could be, offering "Endless Experiences" to all who walk through their doors

With a career spanning over ten years in the wellness industry, Claudia has become a respected figure in Pilates and Barre instruction Her academic background in fine arts brings a unique perspective to her expertise, showcasing her dedication and creativity. As the Head of Wellness at One Playground, Claudia's journey reflects years of passion and dedication, merging her creative sensibilities with the aspirations of clients seeking authentic and exceptional workout experiences. Drawing from her artistic background, Claudia infuses her sessions and studio spaces with a distinctive flair, setting new standards in the industry

Pilates for kids and why it matters

WE HEAR FROM CLARISSA SHEPHERD, THE PILATES FOR KIDS EXPERT AND HER NEW BOOK FOR KIDS ENJOYING PILATES

by Cie’Jai Zarb and Clarissa Shepherd

“I think it's safe to say that as Pilates teachers, we already have more than enough trouble getting adults to follow directions when teaching Pilates. From our constant reminders, to our repetitive words or cues, we as teachers have to be super clear and concise as teachers and let's admit it can get quite challenging at times Adults usually come in a preconceived idea of what Pilates is and can go wrong and can sometimes be close-minded in regards to what exercises work for them based on past experiences It’s things like that have made this mom of two small kids, feel a bit more compelled to teach pilates to children,” said Clarissa

“I am proud to say that I am the author of “ Sage Does Pilates”, a children's book that goes over how to do Pilates mat exercises for kids aged between two and seven years old It’s simple, easy to follow, and very descriptive. It’s the perfect book for parents of small children In addition to bringing Pilates to small children, it also tackles diversity as it is the first book to feature a young black girl as the main character in a Pilates book ”

The Pilates Journal had the opportunity to sit down with Clarissa and ask her what inspired her to write this book

How did you come up with the idea for Sage Does Pilates?

I came up with this idea many years ago after the birth of my daughter Sage, who is the inspiration behind the book During that time I yearned for all sorts of books that had a little black girl as the main character just so she could see herself in them Over the years I would receive Pilates or Yoga books primarily for adults but never really for kids with the exception of a few I remember saying one day I am going to write a book for kids so my daughter can be represented Years went by because well that’s just life, and one day a Pilates book for kids was gifted to her When I opened it up I once again saw a child that did not represent my kids and it was then that I finally pulled the trigger and sat down with an Illustrator and created the book you see here today

What was your thought process behind the illustrations and who illustrated it for you?

recently I had them add an about me page to my book so all newer copies will have the about me information in them that has a beautiful picture of me and my daughters As far as my thought process behind the illustrations, I wanted it to be authentic My daughter's name is Sage and she is a light skin black girl who wears braids in her hair I am a light skin black person who usually wears my hair in an afro or in braids I was adamant about making sure the characters looked like my daughter and I to the fullest capacity because I wanted to show that there are girls and women who look like us in the Pilates industry

Tell us more about Sage and how did you get her to find interest in Pilates?

Sage recently turned 5 She is my Christmas baby Yes, Christmas Day 2018 I got the best Christmas present ever! As far as Sage becoming interested in Pilates, she honestly had no choice (lol) I had been doing Pilates with her throughout my pregnancy with her and once she was born, I would take her to the gym with me for self-practice, she would watch videos with me and even occasionally go to work with me when I had to teach Pilates So she was always around Pilates

How have you been able to attract other kids or parents of kids to become interested in Pilates?

Great question So I have been pitching my book to schools, daycares, shopping centres and libraries and they all have been extremely receptive They have been so receptive that I am now doing monthly Mommy and Me classes with my youngest at the local library and got my book added to their collection I teach Pilates at an all-girls high school which is super fun. I started doing

a virtual Pilates kids Class once a month. I have partnered with a local kids toy store and have a class with them also next month as well I also recently applied to be a CEC provider for a Pilates for Kids workshop, fingers crossed it gets approved, which will teach others how to attract other kids to start pilates at an early age. I think it's super important for our kids to learn about body awareness and mindfulness young because it helps them become better adults

If you can provide some advice to Sage as she gets older in regards to her Pilates Journey what would you say?

I would tell her…do the best you can with the information you have at the moment Your journey will look different at each stage but just know mom is here to help guide you every step of the way

Clarissa Shepherd lives in Virginia and is a leader in the pilates industry as she is one of the first people of colour to use her platform to focus pre/postnatal pilates and kids pilates Although she is USA-based, her impact can be felt globally, as her children’s book “ Sage Does Pilates” is globally recognized. She’s a Club Pilates Master Trainer and is Comprehensively trained Peak Pilates professional

Clarissa will be teaching a kids pilates teacher training workshop on May 4th. The next one will be July 27th delivered virtually for 3 cecs

Clarissa can be found via instagram, Facebook, and Youtube @PilatesMamii To purchase her book ‘Sage Does Pilates’ visit pilatesmamii com/shop or pilatesmamii com to see upcoming events or purchase a private session with Clarissa.

How hip structure affects range of motion

UNDERSTAND MORE ABOUT YOUR CLIENTS HIP STRUCTURE AND THE HEALTH OF THE TISSUES AROUND IT

by Gwen Miller

As Pilates and movement instructors, we are trained to notice gait, movement patterns, and postural habits I am also fascinated by the role the pelvis and hips play in human movement. As the connection between our legs and spine, the pelvis and hips serve to transfer force between the lower extremities and the trunk and can directly affect the low back and our ability to move with grace and ease.

Have you ever seen someone who could easily externally rotate their legs and yet, experience tightness or discomfort when pointing their toes forward in a parallel position? How about a person who walks toe-in, and moving in external rotation is an effort? Are these apparent imbalances something to correct? I recall Lisa, a client referred to me by a fascial stretch therapist, who was experiencing pain in her hips.

My assessment confirmed his suspicions; Lisa’s hip structure was anteverted This normal structural variation would not have been an issue, except that Lisa had been attending ballet lessons and avidly working on increasing her turnout Over time, she began experiencing pain and the feeling of her hip “going out” as she felt weakness and loss of stability in her hip

Range of motion in an average hip is about 45 degrees external and 35 degrees internal, which affords the person both external and internal rotation in exercises and movement However, there are variations in hip joint structure that affect range of motion, which includes retroverted and anteverted hips

When a person has retroverted hips, they will have greater range of motion in external rotation than internal rotation. This person can easily sit in a cross-legged position or easily accomplish the splits, turnout in ballet or Pilates “first position ” They may also appear to walk slightly duck-footed, with the alignment of the leg from thighs to feet externally rotated yet vertically congruent as far as the bony landmarks of hips, knees, and ankles

To a person with retroverted hips, a parallel leg may feel internally rotated and may be the end range of their relative internal rotation

Note: If

this could be a sign of hip degeneration or a structural difference in the pelvis and not a retroverted hip A thorough client assessment will assess the whole body and not just an isolated body part

If we focus on hip and leg organisation that accommodates their greater degree of external rotation by allowing a comfortable turnout in closed - chain exercises such as standing repertoire on the Reformer or the Chair, we can save parallel or internally rotated variations, (if they have the available range of motion), for openchain exercises such as leg springs or feet in straps, and when the hip joints are in a reduced - load relationship to gravity, such as supine or side-lying positions on the Reformer, Cadillac and or Mat

When a person has anteverted hips, they will have a greater range of motion in internal rotation than external rotation This person may easily sit in a “W" position, but be uncomfortable or unable to sit cross-legged or turnout in ballet or Pilates “first position ” They may also appear to walk slightly pigeon-toed with the alignment of the leg from thighs to feet internally rotated yet vertically congruent as far as the bony landmarks of hips, knees, and ankles This is not to be confused with genu valgum, in which the knees are closer to the midline respective to the hips and ankles.

Clients with anteverted hips may have a smaller range of motion in abduction exercises such as Standing Side Splits, so instead of placing the carriage foot by the shoulder rests, the foot may be placed closer to the spring end of the carriage Other examples may include reducing the range of motion in Leg Circles to a comfortable degree of abduction, and allowing parallel leg positions in exercises that are traditionally taught in turn-out.

The amount of internal versus external rotation available will depend on hip structure and the health of the tissues aroun The limit of range of motion in hip rotation will be signaled b inability to go further and by the discomfort or pain that may occur, as tissues are pinched, if more rotation is attempted beyond the felt end range

For both anteverted and retroverted hips, be aware of the relative movement of pelvis on femurs, such as during carry transfer tasks and rotational exercises when the person is standing For example, if your feet are fixed and you rotate right to pick up an object, you will be simultaneously interna rotating your right thigh and externally rotating your left thig under your pelvis This is something to keep in mind when moving and exercising; be aware of any discomfort that ma occurring as a result of relative rotation.

Someone walks into your class or session with SI joint disco or sciatica What do you do?

The sacroiliac joints are the connection between the two halves of our pelvis and the sacrum, which supports the base of our spine When our SI joints are operating well, we don’t notice them, as movement of these joints is so tiny, it is most often n noticeable When SI joints become grumpy, we may see clien who bear weight away from pain or toward instability. Transit from sitting to standing, bending forward, lumbar extension a prolonged periods of standing may be uncomfortable or pain There may be the experience of pain, which we call sciatica, w buttock pain that may also travel down a thigh or leg.

I use two simple assessments that help guide my exercise programming when working with people who have a history o or are experiencing, SI joint issues or sciatica.

Ball Squeeze: Instruct the person to place a soft ball, about ni inches diameter, between their upper thighs and squeeze the ball for at least five seconds. While they are squeezing the ba ask whether this action makes them feel better, worse, or has effect Squeezing the ball creates a slight decompression of t SI joints; therefore a relief of pain may indicate inflammation o compression in one or both SI joints. If the ball is helpful then will keep the exercises bilaterally symmetrical below the wais Placing a ball between the thighs during seated and supine exercises will help the client organize their pelvis and recruit adductors, providing a slight decompression of the SI joints while affording enhanced recruitment of the pelvic floor In prone positions, a small pillow under the hips and abdomen may help provide more comfort for the person experiencing discomfort in the sacral area.

For more tips and in-depth exploration check out my book and curriculum based on the book, The Dynamic Spine: Safe Movement for All Spines (and Hips).

SI Belt Test: Place a yoga strap or a sacroiliac belt around the person’s pelvis SI belt placement needs to be below both the anterior superior iliac spine (ASIS) and posterior superior iliac spine (PSIS) with the closure tight enough to stabilize the bones Ask the person whether the belt makes their discomfort better, worse, or has no effect If it is uncomfortable, remove the belt If it is better or has no effect, ask them to walk around with the belt on; again ask them whether this action makes their pain better, worse, or has no effect If they feel better with the belt on, recommend that they buy one It is a good idea to have a few SI belts on hand either to provide as loaners to use during exercise or to resell so the person can wear it at home

Gwen Miller is the author of Safe Movement for All Spines, A Guide to Spinal Anatomy and How to Work with 21 Spine and Hip Conditions. As a Pilates educator, teacher, Hendrickson Method Therapist, Yoga Therapist, CHEK Practitioner, ACE and NASM-certified personal trainer, Gwen’s diverse and eclectic background informs her insightful and collaborative educational experiences for students and colleagues.

Simple tips for working with cranky Sacroiliac (SI) joints

Superannuation and You

UNDERSTAND YOUR SUPERANNUATION AND HOW IMPORTANT IT IS TO BUILD YOUR NEST EGG

by Ingrid Thompson

“Do they pay your super?”

One of the most asked questions when it comes to Pilates Instructors discussing the benefits of working in an Australian Pilates studio, or other fitness related studio or business

Some studios do and some don’t

In this short article we are going to answer some important questions for you to consider* when it comes to Superannuation and You!

What is Super?

Why is it important?

Where is your super?

How do you make it grow over time?

What is Super?

Super is one way of saving for your retirement

In Australia all employers pay superannuation for their employees and for contractors who meet certain conditions under the Australian Tax Office (ATO) legislation**

The current rate is 11% as at 1 July 2023

It is important to remember that Superannuation is your money, your investment and needs to be managed in the same way you manage any other investment you own

Why is Super important?

It is important because the money invested over time has the opportunity to grow, and grow exponentially

When you are no longer working, this is the money that will pay for your lifestyle and your everyday needs and how much money you can spend in your retirement

Where is your super?

Your Super will be invested in a Superannuation Fund – there are many to choose from

The first and most important thing for everyone to do is to ensure they only have 1 (one) Super fund I often see people who have had several different jobs who have 3 or 4 or even more super funds

Each Fund charges fees so if you have more than one fund you are paying more than one set of fees Obviously it is not a good idea to have more than one fund as you are paying multiple fees across the funds

Fees can eat away at your Super investment, and I have seen examples where the fees outstrip the contributions

When it comes to choosing one preferred fund, if your balance is not very big (say up to $100,000) fees are very important and so many people choose their employer fund, as the fees are sometimes subsidised by the employer Alternatively people choose an industry fund because they tend to have lower fees than some of the retail funds.

Many Pilates Professionals will have monies already in a Super Fund that went with their previous career or other roles in other companies or businesses.

There has been a lot of merging of industry funds recently so if you choose a larger fund (such as Australian Super or ART) they are less likely to be taken over or merge.

Once your balance builds up you may want to look for a super fund offering more features

Your Action: It is important to choose the one Fund that is most appropriate for you and your stage of life – then transfer all your Super into that Fund Let your chosen fund know and they can make the transfers

If you need to find your lost Super, the ATO has the ability to help you search for lost Super***

How do you make Super grow over time?

There are a number of ways to make your Superannuation grow over time:

1 Make sure that your employer has the correct Super Fund information

2 Check that all your employer contributions are all being paid into your Fund account It is unlawful for employers to withhold employee contributions and paid in a timely manner

3 Assess your investment risk profile and make decisions which will maximise your investment return for you and your stage of life

4 Make additional contributions from your own funds at any time up to the permitted limit Discuss options with your Funds’ managers or your accountant

5 Pay attention on a regular basis to ensure your monies are performing Most funds will have an app or other online web access Checking the balance once a year is not enough!

Asking the question “Do they pay your super?” is important

And, managing your Super is your responsibility and will help you grow your Super investment

*This is not considered personal financial advice, but just providing general advice on these topics based on my knowledge and experience. Any decisions need to be made in consultation with appropriate professions and based on your personal circumstances

** You can read the ATO information here

*** The ATO can help you search for lost Super here.

Ingrid is the Founder of Healthy Numbers – a training, coaching, and consulting business for existing business as well business startups and entrepreneurs. She is driven by her passion for helping people create and maintain financial well-being and especially through business ownership.

Ingrid has also written a book called 'So You Want to Start a Business; The Seven Step Guide to Create, Start and Grown your Business"

To find out more visit healthynumbers.com.au

Instructor Spotlight: Tahlia Grog

WE SPEAK WITH PILATES INSTRUCT ABOUT HER PILATES CAREER AND H

Tell us a little about yourself and y

I have been working as a full time in the pleasure of teaching at many stu Melbourne, but found my home at O have been at One since they launch 2014, and I am still here 10 years lat Program Director and get the pleasu Pilates modality across both our Me studios, as well as our teacher traini international retreats My clients wo energetic, loud and really bad at co

How did you discover Pilates?

I injured my back whilst I was living overseas working as a professional dancer I found Pilates to be the best way to manage my chronic pain, and eventually rehabilitate my injuries fully

How do you keep learning? What inspires you in your work?

I learn the most from my clients Having worked with so many different people, personalities, strengths and injuries over the last 12 years, you come to realise the is no one magic exercise nor solution, and every body is truly different Learning to work with the individual and learn how to best facilitate a movement experience that suits them makes the work so fascinating and rewarding

The best advice you were ever given as a teacher...

Every student is capable, our job as instructors is to give them the tools

Is there something you try and instil in each of your clients?

Nothing is impossible with a little hard work ;)

The best Pilates class you ever did was

The most inspiring class I have ever done was a mat class with James D'Silva at the PMA conference in Monterey, California It was the most beautiful exploration of movement and the amazing possibilities when you remove the 'boundaries'

What’s your favourite piece of equipment to use with clients in studio and why? Q. A.

Nothing beats the mat for me. It is where it all began and it is what everything comes back to It’s also why I love working at One, we offer our students not only reformer Pilates but also mat and full equipment small group classes Q.

A.

Q. A.

How do you stay motivated?

By having fun with my students and my classes! Even after 12 years, it doesn't feel like work What a privilege it is to spend my days watching people achieve things they didn't think they could and facilitate an hour of positivity in their day.

What makes you laugh the most?

Dark humoured memes

What's your favourite way to spend a day off?

Snuggling on the couch with my two puppies!

How many pairs of grip socks do you own?

I am not a fan of grip socks and I will take ankle weights over a stretch band every day!

Does your family ‘really know’ what’s involved in your job

My husband is a personal trainer so we have a mutual respect for the hours, the energy and the commitment our jobs require It definitely makes it easier when the alarm goes off at 5am and he has to get up too!

Tahlia works for One Hot Yoga in South Yarra, Victoria, Australia

Upcoming courses

BASIAUSTRALIA

Comprehensive Teacher Training Course – Brisbane – BASI Pilates Academy Aust – 16 Aug – 17 Nov Mat and Reformer Mat program

Comprehensive Teacher Training Course – Perth – Rig Pilates – 13 Sept-8 Dec Mat and Reformer Mat program

Find out more basipilates com au/education/

BODYORGANICSEDUCATION

Springing this joint - Brisbane - 24-25 May, Canberra 22-23 June Melbourne TBC Sydney - Aug/Sept

Programming - Brisbane - 23-24 March and Sydney 18-19 May

Towering - Brisbane - 17 May (2 hours) and online as part of the Movers and Shakers series with @movementalityeducation

A full event calendar can be found here

The Pilates Vibe are now running Body Organics Mat, Reformer and Comprehensive Courses in Melbourne

Find out more www bodyorganicseducation com or contact info@bodyorganicseducation com

REACHMOVEMENTHEALTH

Further your education with one of Reach's online masterclass sessions

Join Sally Anderson between Feb-Nov 2024 on the first Saturday of each month for a live online Reformer and Matwork class followed by Q&A Courses also available in Pilates for Pregnancy, Visceral Mobilisation, LumboPelvic Rhythm with Lisa Jackson and or Pilates for Multi-Dimensional Posture and more

Find out more reachmovementhealth com/continuing-education-programs-2023/

PILATESITC

(10838NAT) Diploma of Pilates Instruction, Matwork and Reformer + Small Apparatus Pathway, Reformer and Small Apparatus Pathway, Matwork and Small Apparatus Pathway, Studio Instruction Pathway, Anatomy + Physiology (Online only), (10839NAT) Advanced Diploma of the Pilates Method

Upcoming Blended Entry Points:

WA and TAS and SA: Enrol now for Reformer in April

NSW: Enrol for Reformer in July

QLD: Enrol for Matwork in June

TAS: Enrol for Matwork in September

All States: Advanced Diploma – enrol and start any time

Continuing Education: Scolio-Pilates® Modules 1 & 2 of the ScolioPilates Professional Certification Program in Perth, Brisbane and Sydney in 2024

Give the Pilates ITC Careers Team a call on (08) 9330 4570 to secure your place - pilatesitc edu au/

POLESTARPILATES

Upcoming Continuing Education Courses include:

Polestar Pilates Australia (RTO 91620) offers the government accredited (10828NAT) Diploma of Polestar Pilates Comprehensive Instruction Method

The following pathways are available face-to-face throughout Australia and enrolling now:

Complete Matwork Series: Sydney, Melbourne, Adelaide, Perth, Brisbane, Online (Global)

Comprehensive Studio/Rehab Series: Sydney, Melbourne, Adelaide, Perth, Lismore/ByronBay, Canberra, Hobart/Launceston, Noosa, Darwin

Ultimate Reformer: Sydney, Melbourne, Adelaide, Perth, Noosa, Lismore Anatomy: Online (anytime)

For a complete list of courses see the Polestar website: https://www polestarpilates edu au/courses-ps/

Upcoming Continuing Education Courses include

Online Masterclass series - available anytime

Womens Health 2 days – NSW Sydney 29-30 June, SA Adelaide 27-28 July

Wundarful Chair WS Part 1 – NSW Sydney 01 June

Wundarful Chair WS Part 2 – NSW Sydney 06 July

Reformer Masterclass – NT Darwin 02 May

Mat Masterclass – NT Darwin 20 June

For a complete list of courses see the Polestar website: polestarpilates edu au/pilates-continuing-education/

Upcoming courses

NATIONALPILATESTRAINING

National Pilates Training (21719) offers the following governmentaccredited skill sets and qualifications

Groupfit professional pilates Instruction

Professional pilates matwork Instruction

Professional pilates reformer instruction

Diploma of professional pilates instruction (10838NAT)

Advanced Diploma of the pilates method (10839NAT)

Our government-accredited courses are available in person - Melbourne, Sydney, Brisbane, Canberra, Hervey Bay, Morisset- NSW, Ballarat- Victoria, online only – global

2024 intakes include:

- Melbourne May and June

- Canberra, June

- Sydney - June

- and more dates on the website

National Pilates Training has courses starting each month, in person, in a location near you and all courses are available online wherever you are Find out more www nationalpilates com au/

STOTTPILATES

STOTT PILATES® Intensive Matwork and Intensive Reformer Courses to be held in 2024 at Innaessence studio in Queensland, Australia

Intensive Cadillac Course – 21-25 Aug 2024

Intensive Chair Course – 28-30 Aug 2024

Intensive Barrel Course - 31 - 1 Sept 2024

Pre-natal Reformer and Post natal Pilates workshops - 26 Aug 2024

Contact Innaessence here

STUDIOPILATES

Studio Pilates offers a number of different courses including:

Matwork Course, Reformer Course, Matwork Programming and Progressions, Platinum Instructing Course, Anatomy Course, Wunda Chair Course, Ball, Circle and Band Course and more

Those in the USA and UK can join one of their online courses via zoom

For a complete list of dates in other states see the Studio Pilates website studiopilates com/education/book-a-course/

TENSEGRITYTRAINING

Cert IV in Contemporary Pilates and Teaching Methodology

Cert IV of Contemporary Pilates and Teaching Methodology (52855WA) with Reformer (Cert IV and Reformer)

Integrated Diploma of Contemporary Pilates and Teaching Methodology Pilates Group Reformer Instructor Training (PGR)

Tensegrity offers training in NSW, QLD, VIC, SA and TAS

For a full list of dates in all states visit tensegritytraining com au/accredited-training/

BODYLOVEACADEMY

Autumn 2024 Reformer Pilates Course Dates, May 3 (Fri) Anatomy Course *Separate Enrolment, May 4-5 (Sat-Sun), May 11-12 (Sat-Sun), May 25-26 (Sat-Sun) and June 1-2 (Sat-Sun) SYD

Both part-time and intensive courses are available throughout the year Accredited with Fitness Australia and ESSA

Find out more https://bodylove academy/