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 KW Art of Fitness

Thank you for your continued love & support! 

 

NEW Smartphone Apps

We are pleased to announce our new phone apps for android and iPhone platforms (iOS and Android Apps). They keep your workout scheduling in one place and provide reminders. You can find the download locations in this post and in the bottom of our website. Trying to make your fitness planning and experience easier!
 

  • You can book Appointments and Classes
  • In-app Reviews Available
  • Events, Enrollments and Workshop Booking
  • Dedicated download on the Apple App Store and Google Play
  • KW Art of Fitness Thumbnail icon
  • Automatic Push Notifications
  • No 3rd party Ads

Apple Smartphone App

Android Smartphone App

 

Pilates Principle: Centering

There are a few layers within this concept.

Traditionally, this concept of centering relates to the core and the muscles of the core, in Pilates this is referred to as the powerhouse, physically bringing the exercise focus to the center of the body. Centering can also refer  a feeling of balance within or the eternal spring of energy from which all movement emanates.

Energetically, Pilates exercises are sourced from the center.

Centering as a kinesthetic concept takes into consideration the fact that each person is built differently and has an individual center of gravity.

Taking away all other variables (lifestyle, injuries, goals, etc.) your build alone will distinctly affect how the exercise feels and how difficult or easy it is to execute. Sometimes receiving the label ‘lacking strength’ when unable to execute a movement is incorrect. The lack of success may have more to do with your distribution of body weight and build not so much your ability.

So, when unable to execute a movement right away, hold your judgements off.

Instead, stay curious and source which part of and how you could apply the principle of centering it a progress or helpful way. And as always ask for guidance from your instructor, remember Pilates is a practice.

Your Pilates Practice is Cross Training

for living your best life.

Through the Pilates approach to movement we can help you keep doing what you love best.

Not only can the Pilates approach to movement keep you doing what you love, through practice you can improve how you do what you love to do best.

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The foundation of the Pilates approach to movement is based within the abstract  concepts of six principles:

Precision ~ Centering ~ Control ~ Concentration ~ Flow ~ Breath

We will take each of these principles apart in separate blogs to express just how you can best utilize these principles in your Pilates Practice.

In the meantime, this is a fun article, found at www.verywellfit.com, to read How to use Pilates in Cross Training

“Contrology <Pilates> develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit.” Joseph Pilates

A Note from Deanna

Dear Steph and the KW Art of Fitness family,

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.

Deanna

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.”

Understanding Spring Tension

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.

Pilates Style Article by Rael Isacowitz

www.pilatesstyle.com

“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.

Merrithew Article by Sarah Baker

www.merrithew.com

“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: Toe Spreaders now available in Studio!

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. 

The Foot Collective

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. 

Body Harmonics on Demand: Pilates Anytime/Anywhere!

Wishing you had the time to get in an extra workout per week?
But don’t have time to make it into the Studio?

We have an amazing option for you, that will give you access to the style of Pilates you enjoy at our Studio!

Body Harmonics is the company that keep us ahead of the curve as Pilates Instructors and we are so excited to share it with you through their new on demand portal. 

To learn more, or to register so you can practise your Pilates at home click here! 

Another option is to visit their YouTube Channel here

Lemony Collard Greens Pasta

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. 

Brazillian Collard Greens Pasta - Cookies & Kate

Super quick, bold and bright pasta dish tossed with thinly sliced and sautéed collard greens, lemon juice, pine nuts and spices.

INGREDIENTS

  • 8 ounces fresh collard greens (about 10 big leaves)
  •  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

INSTRUCTIONS

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

This recipe and information was brought to you by Cookies and Kate, to read more on this recipe Click Here

Credit: Cookies and Kate 

 

Food for Thought

Tom Myers on exercise & Movement:

“If you can do it slowly, you can do it quickly; but just because you can do it quickly doesn’t mean you can do it slowly.”

Stay Curious. 

Slow