Today, I press stop on the playlist, hang up my spin shoes, and walk away from a rewarding ten years of teaching spin at KW Art of Fitness. While my certification tells me that I can teach until 2112(!), my 6 am Tuesday mornings at this amazing studio will no longer be part of the weekly routine.
Thanks for the decade of laughter, storytelling, and great cardio. I am grateful that I will continue to be in this space as a participant in Pilates and be able to interact with all of the amazing people that call KW Art of Fitness their fitness home.
Thanks to Steph, who welcomed me as a part-time instructor, and to my partner Tim, who created over 120 themed spin playlists that kept us all moving on the bikes.
So, as I always say, “Turn it down, sit down, and grab some water.”
The type of spring that is used on Pilates equipment is called a “tension/extension spring”. When this type of spring is stretched from its resting position, it exerts an opposing force proportional to its change in length. In other words, the more you stretch a spring, the more opposing force it provides.
“In Pilates, sometimes less springs will translate to more load on the muscles and vice versa. For example, when doing the Side Split on the Reformer, one light spring means to a lot of load on the hip adductors (assuming the exercise is executed with the utmost precision and quality). If extra load is added, not only will the load on the hip adductors decrease, at some point, more work will transfer to the hip abductors.” Rael Isacowitz
Click the photo to read the full article by Rael Isacowitz, MA.
Rael has been practicing Pilates for more than 30 years and is recognized internationally as an expert in the field. In 1989, Rael founded BASI Pilates®, a comprehensive Pilates education organization represented throughout the world.
“Spring tension will also allow for there to be tension through the full joint range, and on both the concentric and eccentric phases of the movement. In addition, unlike traditional weight training, some exercises can actually be made more challenging by decreasing the spring tension on the Reformer, rather than continually increasing it.” Sarah Baker
Click the photo to read the full article by Sara Baker, PT, MS, OCS
Sarah is president of Inspire Health, Atlanta, Ga, an organization providing physical therapy, Pilates, and wellness services with two locations in the Atlanta area. Baker received a bachelor of science in cellular biology from the University of Georgia, and a master of science in physical therapy from the University of Alabama at Birmingham. She specializes in spinal conditions and neuromuscular re-education. Inspire Health is a Merrithew Licensed Training Center and Baker is a STOTT PILATES Rehab Instructor Trainer.
The Foot Collective is a brand that has set out to change the way we view our footwear and the health of our feet. All the information below was directly taken from the information on their website, if you want to learn more, click here.
“When most people hear of someone walking around barefoot they think of little kids or hippies. Yes a lot of “hippies” are commonly barefoot and they’re onto something (no offense to hippies, they live a type of life more people need to strive towards). Spending time barefoot and wearing natural footwear that might look a bit different is about escaping the crappy footwear that dominates the global footwear market today.
Poor footwear is a major contributor and in most cases the direct cause of problems with our feet. Most shoes are too narrow (the main cause of bunions), have a lifted heel (which shortens our calf and limits ankle mobility), have supportive arches (which weakens your natural arch forming muscles) and steal away the ability of your feet to sense the ground below you because of a thick layer of cushioning (which isn’t necessary and in fact is harmful to how we walk and especially how we run).
If you have foot pain (including bunions, sore feet, foot cramps, plantar fascitis or osteoarthritis to name a few) and are not currently using natural footwear you can guarantee its a big reason why you have the pain. Second only to hip problems caused by sitting and their effect on foot stability (will touch on this later), what you put on your feet is a major determinant of your foot health and the quality of your movement. Modern footwear is killing our feet and the biggest part of changing that is understanding your feet and how they should function. Don’t prioritize fashion at the expense of your foot health.” – The Foot Collective website.
KW Art of Fitness has decided to help solve some of these issues by bringing Toe Spreaders into the Studio. Curious to learn more about why you will benefit from having Toe Spreaders in your life? Read more below from The Foot Collective:
What they do
“To put it simply, toe spreaders spread out your toes. Most modern shoes compress the front of our feet and squish our toes together. After enough time spent in narrow footwear the foot starts to change shape and develop a deformity to adapt itself to the shape of your footwear. These deformities not only look strange, they can have some serious effects on foot function resulting in pain and problems down the road.
Just like the fingers on our hands don’t touch each other when relaxed, our toes should have spacing in between them (like the foot on the left pictured above). As our feet start to look like the shoes we put them in, the toes compress against each other and in some even start to overlap. This change in toe alignment, especially of the big toe is what creates bunions for many.
When the big toe drifts towards the rest of your toes, the powerful flexor tendon now starts to pull it more and more inwards which bows the first metatarsal further and further out causing worsening bunions over time
The Solution? Restore optimal toe alignment with to spreaders.” – The Foot Collective Website
How to use them
“Start by using your toe spreaders in small doses and progressively increase how much time you use them for. Start with 1 hour per day and add an extra hour each week until you are comfortable wearing them for a long period of time. After regaining some initial mobility in the tissues between the toes, you can start wearing them at night when sleeping or even inside your shoes.” – The Foot Collective Website
You can currently purchase Toe Spreaders in Studio for $20 tax included. Or purchase The Spreaders along with a tune up ball for $30 tax included.
Above information was taken directly from The Foot Collective website.
It’s SPRING, and that calls for some new inspiration in the kitchen! We found this recipe from Cookies and Kate that will spice up your families dinnertime.
Super quick, bold and bright pasta dish tossed with thinly sliced and sautéed collard greens, lemon juice, pine nuts and spices.
8 ounces fresh collard greens (about 10 big leaves)
⅓ or more of a package of whole wheat thin spaghetti or “spaghettini”
3 tablespoons pine nuts
olive oil (the good stuff)
2 small cloves garlic, pressed
big pinch red pepper flakes
sea salt and black pepper
1 ounce Parmesan cheese
½ or more of a lemon, cut into wedges
Bring a big pot of salted water to a boil and cook the pasta according to directions. Drain quickly, reserving a bit of cooking water, and set aside.
Cut out the center rib of each collard green. Stack a few greens at a time and roll them up into a cigar-like shape. Slice across the roll as thinly as possible (⅛″ to ¼″). Shake up the greens and give them a few chops so the strands aren’t so long.
Heat a heavy-bottomed 12″ skillet over medium heat and toast the pine nuts until they start to turn golden and fragrant. Pour them out of the skillet and save for later.
Return the skillet to medium heat and pour in a tablespoon of olive oil. Sprinkle in a big pinch of red pepper flakes and the garlic and stir. Once the oil is hot enough to shimmer, toss in all of your collard greens. Sprinkle the greens with salt. Stirring often (try not to let them clump), sauté the greens for about three minutes.
Remove the pan from heat. Scoop the greens into the pasta pot and toss with another drizzle of olive oil, adding pasta water if necessary. Divide onto plates, top with pine nuts and Parmesan shavings and serve with two big lemon wedges per person.
You asked, and we listened! This Spring, we are adding two new Reformer group classes to our schedule on Thursdays!
Thursday 60 minute Reformer at 9:30am
Thursday 45 minute Reformer at Noon
If you are interested in securing your spot in either of these classes please email us at firstname.lastname@example.org – hurry there are only six spots available in each class!
Reformer – is a type of Pilates performed on the most popular Pilates invention, the Reformer. Its sliding carriage is powered by human effort (the arms, legs and core) and the adjustable springs regulate tension and resistance. Cables, bars, straps and pulleys allow exercises to be done from a variety of positions.
“What you end up being good at is usually what you didn’t mind being bad at…” Salman Khattak (Oct. 13, 2018 – Calligraphy Workshop)
Physical DEVELOPMENT, EDUCATION, CONDITIONING … all great words and then you get involved in fitness. Here you are instantly thrown into the sales pitch of what can you do better; and what do you want to look like or be …
How glorious it would be if we were encouraged to embrace exercise as a practiced skill first instead of a means of getting what you want. Let what you want be the byproduct of developing your movement skill.
What if being skinny or the runners high was simply the byproduct of heart health/conditioning?
What if we didn’t drive our conditioning before understanding our current condition?
What if we choose food for nourishment instead of image, reward or punishment?
What if a great booty was simply a byproduct of learning to squat properly?
The what if list of questions is endless really.
So often as instructors we witness clients becoming completely frustrated with themselves because they ‘can’t do an exercise.’ OR they immediately move as big and as bold as they can with maximum effort. Thus neglecting the body and brain the time or tempo we all need to digest what is required to complete the movement with ease and efficiency. When this happens at the studio, we have started to gently question clients.
When have you ever produced this movement previous to now?
What opportunities have you found to repeat this movement with conscious effort?
What do you believe the point is in this exercise?
The answer is often never, or I don’t know. This doesn’t make someone good or bad, fit or unfit, it simply is a byproduct of the life we lead; we could call it a societal trap.
Movement and exercise (fitness) is at the bottom of societies hierarchy of what we should learn or educate ourselves around.
Instead fitness is something we do to get something we want; and because we want it and we showed up to ‘get it done’ we expect our bodies to perform without question and give us the results we said we wanted.
This culture of entitlement has merged or perhaps has always been a part of the ever expanding bubble of fitness trends.
Want to move past entitlement? To embrace exercise with intention try this:
Step one: Learn what your body can do in it’s current state (be in the moment); spend time being curious about what connections in your body you can make easily, what comes naturally to you and what are the concepts that need some developmental time and care.
Step two: Spend some time there, where you are.
’See What Is’ ― Pema Chödrön, Comfortable with Uncertainty: 108 Teachings on Cultivating Fearlessness and Compassion
Spend time in exercise learning and experiencing. Ditch the labels and the constant push towards striving for better. Remember better is based on a knowing or understanding what is.
What are your base lines?
Who are you right now?
What do you value?
How will taking care of your physical being find priority in your life?
Step three: Only then set your goals. With self compassion and realism.
Step four: Return to step one …. Be aware of the “wash, rinse, repeat” cycle of fitness; (this saying is a sarcastic metaphor for following instructions or procedures slavishly without critical thought)
“Expansion never happens through greediness or pushing or striving. It happens through some combination of learning to relax where you already are and, at the same time, keeping the possibility open that your capacity, my capacity, the capacity of all beings, is limitless. As we continue to relax where we are, our opening expands.”― Pema Chödrön, Comfortable with Uncertainty: 108 Teachings on Cultivating Fearlessness and Compassion
KW Art of Fitness is a boutique Pilates Studio that believes in going beyond the ‘get fit’ trends. We help clients accept self-responsibility for maintaining their health through education, self-practice, self-awareness and empowerment. We offer private, semi-private and intimate group classes including Matwork, Reformer, Yoga and Spin.
We are highly professional, loyal and deliver stunning work every time. We are constantly learning and staying current to make sure we are bringing the best to our clients. Our team is supportive, inspired by one another, and collaborative in how we support our clients. It is ALWAYS about the clients.
Our Success has blossomed from
Transparency: We give our clients all the information so they can continuously learn about their bodies and see the changes they have created. Trust: We love to learn and give our clients accurate information that serves them better. Respect: We join clients in discovering their definition of wellness, health and fitness. Supportive, inclusive planning: Through active collaboration with other health care professionals we have found the key to continually weaving a delicate web of support for clients.
A Certified Pilates Instructor, taking clients through movement with exceptional instruction and dedication.
Who you are Growing your career and future at KW Art of Fitness is within your hands and here is how you’ll succeed:
You are genuinely passionate and curious about movement. You continuously educate yourself and work on professional development.
You believe you can learn something from everyone and will work with other team members and health care professionals to insure you are giving your clients the best possible information and care.
You demonstrate social perceptiveness, by listening and understanding how clients react to the information.
You deliver customized client care to each individual
You positively influence those around you by displaying confidence and credibility.
You have a Comprehensive Certification in Body Harmonics Pilates Level 1: Mat.
You are registered for or interested in completing Pilates Level 2: Reformer and Level 3: CCSB.
You have MindBody Online experience (preferred).
You have previous experience working with rehab and special populations (preferred).
Why KW Art of Fitness?
Start Pilates career with us and make a massive impact on the people you teach daily through movement and well-being
We make space for both professionalism and fun; we love when our clients don’t take themselves too seriously.
We are fully equipped with Reformers, Towers, Exo Chairs, Jumpboards, Spin Bikes and small props.
We host continued education workshops that are considered CEC’s through Body Harmonics.
We only work Monday-Friday. We have weekly breaks between each season to re-set and re-inspire.
We are active in our local community through regular support of charities and teaching movement to youth in local schools.
Wages are based on a sliding percentage scale through monthly hours billed (ex. more people in, more money out). ‘
We are a team who loves to educate and have fun. If you are an eager Pilates Instructor looking for a full-time career, apply now by emailing email@example.com.