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Live Online Body Harmonic Classes

Unprecedented times calls for unprecedented posts …. even on our social media break week!

LiveClassesBH

We will be offering Virtual private and semi-private sessions with Steph (details to be announced Monday, April 6), in the meantime this April Live Class schedule (only $40 for the month) starts today. No, it’s not an April fool’s joke!  

Why are we promoting Body Harmonics LIVE classes and on Demand subscription instead of doing it ourselves?

First, because they have nailed it! High quality, variety of instructors and styles

Second, because supporting Body Harmonics is a way to support us, the little studio that could. Body Harmonics is the company who has created our high standard of Pilates education. They have brought and keep the careers of Pilates Instructors in the realm of excellence & professionalism. They are our Pilates community leader and this is a time to support the community instead of the individual!

Third, we’re small and we just can’t do it all. Eye on the prize which is reopening our studio means we need to be both available now, healthy and with a strategy (or three) in place.

Enjoy Pilates & Movement classes live online

Body Harmonics is the company who has created our high standard of Pilates education while bringing and keeping the career of being a Pilates Instructor in the realm of excellence & professionalism. To support Body Harmonics during this time is in fact supporting our small studio; it is important to us that this company, who helps make us great, gets to the other side of this crazy time!

Why Body Harmonics?

  • they give us our platform to grow as professionals and offer our clients the BEST we can be
  • they deliver high quality, exceptional instruction
  • this month long live class opportunity will be amazing and the price point is unbelievably great
  • they are our community leader, and this is a time to support the community not the individual

Evolution of Planning

Client Focused Programing

Creating a client focused programming style is the evolution of planning for me. This development in my planning style has been directly influenced by both my personal and professional growth.

The significant professional growth that stands out to me was during my Level 2 Reformer Certification. By 2017 I had over 15 years of Personal Training experience, yet I found myself lacking confidence as a “Pilates Instructor.” That left me creating plans from a place of insecurity.

Let’s consider Evolution of Planning: Phase ONE

From this place of insecurity I was creating plans with a detail I hadn’t used since I was a newly certified Personal Trainer.

Evolution of Planning

I would spend considerable time outlining every exercise, in precise detail, including pictures!

My notes went as far as including detailed cues, what springs to use and various modifications for every situation I could imagine. It didn’t take me long to realize this type of planning was simply not sustainable. I was losing the most important aspect of planning, the people!

Thankfully, coupled with this professional growth, I found myself with an opportunity for major personal growth. This opportunity came in the form of retiring from 40 years of managing a Pediatric Dental Practice. It is no easy feat to make a decision to move from guaranteed security to a more risky role, however, I took the dive!

For the first time in my life, I choose me!

I saw an opportunity to fulfill my life long passion and chose to dedicate myself as a full-time instructor.

So there I was, trying to embrace a new style of training, while increasing both the number of classes I was teaching as well as working with more clients on an individual basis.

Now entering Evolution of Planning: Phase TWO

My goal at this point: to feel organized while meeting the needs and expectations of my new, larger client base.

I shifted my planning and transformed my full page notes onto small recipe cards.

In “teeny tiny writing”, to quote one of my clients, I continued to include as many details as possible. I wrote on recipe cards for every class with the intention of helping myself stay focused, providing myself with a reference point, personal security and confidence.

Let’s pause here for personal growth reflection. Have I left Phase ONE?

Evolution of Planning: Phase Two

Evolution of Planning: Phase Two

Phase ONE of my planning style had a few major draw backs. All the details triggered an internal fear of missing a step or changing the order. I was spending an unbelievable amount of time writing out my plans and I was feeling a lack of connection with the people in front of me.

To answer my previous question,

No. I had not left Phase ONE, not really. But Phase TWO proved to be an important stepping stone.

I am great at watching, teaching and adapting to the changing needs of the clients in front of me, yet in my Phase TWO I was still blocking myself from relying on my years of professional experience.

Sometimes the best laid plans are not always for the best, and apparently my “teeny tiny writing” strategy didn’t feed my confidence. Instead, it emphasized my reoccurring theme of feeling a lack of connection with the people.

Our 2019 summer break gave me the time I needed to reflect and consider the evolution of my planning and how I could readjust my thinking.

Here’s where I landed in the development of my planning:

Evolution of Planning: Phase THREE

Evolution of Planning: Phase Three

I began Phase Three by writing a list of movement themes. From there, I began developing a list of exercises to attain the goals of these themes, sometimes we call these build-ups, family of exercises or vignettes. I still use the recipe

cards to help me feel organized and prepared for the classes.  However, I left out the extreme details and contingency plans.

I began choosing to trust my experience, instinct and the intelligence of the person in front of me.

This gave me space to create a class that flows and can change based on what I was observing in the moment.

My confidence was growing.

New decade. New Phase.

 

Evolution of Planning: Phase Four

Evolution of Planning: Phase FOUR

The 2019 Christmas break gave space for me to regenerate before preparing for 2020 clients.

This phase in the development of my planning process was set in place before we left for our cottage. There I spent a glorious week reading, colouring, walking with my family, watching movies and sleeping!

So far in 2020, I have continued to use themes for each week. I have divided a book into Reformer and Mat class sections. Each week I record ideas for the various themes. I create my ideas in a more organic and free form.

This ignites a creativity that feels more natural and less forced. Thus allowing me to be fully focused on the client(s) in front of me.

My goals during evolution of planning, Phase FOUR and beyond are to permit myself space to continue my personal and professional development as an instructor and in turn provide quality, client focused classes and private sessions.

With gratitude to each person who encourages and supports me,

PJ Wight

Our Pilates Training Recipe

The upcoming blog posts are going to describe and hopefully create intrigue around our Pilates Training Recipe. 

But first I’d like to open with a recap and a clarification for future consideration when reading upcoming blogs.

The purpose of our blogs is to share with our clients. It is to explore what goes on behind the scenes and how each person can get the most out of their time at the studio. As well, we hope to share with those who don’t know us by describing who we are, what we do and why we love teaching Pilates so much.

The greatest difficulty I’m running into while writing my blog articles is this:

The context that underpins every part of our studio is missing because we teach the person (or people) in front of us not the exercise, this is the context of our Pilates Training Recipe.

Practicing the Power of Now (Eckhart Tolle) with the person in front of us results in

outstanding moments

opens doors previously unknown to our clients (and us)

and gives meaning to each movement and exercise.

For example, we can have two different people with the “same” low back discomfort and pain. We help each person learn how to move in ways that feels energizing, efficient and pain free albeit differently. So different, in fact, that if the person (context) was removed and the two concepts were described back to back it would sound as though we are contradicting ourselves.

This leaves me with a wee bit of a conundrum given that the blogs speak about the exercise without the specific context of the person in front of us.

Over the next few months our blogs will be discussing how we put our Pilates Training Recipe together in order to give clients an opportunity to continue to get more out of every session or class they attend.

 

When reading the word recipe please picture a person in the kitchen embracing the process of creating a meal. The recipe is deeply ingrained, they don’t need to follow exactly, instead they begin, they taste, they adjust.

 

In other words our Pilates training recipe is abstract, offering us a platform to embrace the most important part of our training, you, the person (or people) in front of us.

 

Because here’s the thing.

You are a unicorn, unique, outstanding and full of surprises.

And Pilates is the “unicorn of fitness.”

The intention of our Pilates Training Recipe is to create an atmosphere that allows you to embrace where you are & how you are before trying to change, adapt or keep up.

#4U*AboutU

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

NEW Classes this Spring

You asked, and we listened! This Spring, we are adding two new Reformer group classes to our schedule on Thursdays!

Reformer Class

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 theboss@kwartoffitness.net – 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.

News Years Sleep Resolution – GET MORE SLEEP

Did you know that a good nights sleep is just as important as your healthy eating habits and exercise? That doesn’t mean waking up after 6 hours, but instead, getting at least 7-9 hours a night. 

Want to know what happens to your body when you don’t have good sleep habits? Watch this youtube video with Matthew Walker. 

Scary, right? Don’t worry! We are here to help and inspire you on a new journey to healthy sleep patterns. 

sleep

This January join us for a sleep-a-thon! We are challenging you to SLEEP MORE.

  • Every week, write down your weekly total of hours slept. We will have a place to record your hours in the Studio (the more the better!) 
  • Receive tips, tricks and stories on all things sleep through social media, our blog and in Studio. 
  • Stay motivated with our thermometer that we hope to collectively rise on a weekly basis. 
  • Share with us any changes you feel throughout the process to be a featured story. 

Excited yet? We are!

Let’s work together in 2019 to make more time for self care and an early bed time. Healthy change happens when we allow ourselves space to be curious, to educate, to bring our attention to ourselves and move through a process.

Why we shut down: Part II

It’s approaching that time at the studio … season transition, also known as: studio shutdown.
 

This seasonal transition is going to be for two weeks **gasp**shock**

Could it be true? Do we dare, you ask?

Art of Fitness

On, June 22, 2018, we posted a blog on the benefits clients could experience via our scheduled studio shutdowns simply by creating their own change in routine for rest & recovery. Why we shut down: Part II, will give you more insight into why a small business would dare take time away.
 

Inspiration was found a couple of years ago after reading an article, ‘Time Off Helps You Thrive in Life and Career.(2016,Huffington Post,By Caroline Dowd-Higgins).

What stuck in my mind is the statement “Be the Boss Who Sets a Good Example.” The article explains how our behaviour sets an example for others around you. That in fact, you should “honour your vacation time, that others will follow suit and enjoy their vacation time without guilt or concern.”
 
This article sparked in me a slightly unique business plan that I felt compelled to implement. Scheduled studio shutdown represents a plan that clearly provides for clients access to instructors that ‘walk the talk’ of the commonly used phrase: work/life balance.
 
So, great your instructors ‘get to’ take time to refresh, revitalize and reset mentally, but what’s in it for you?
 

Here’s what’s in it for you:

  • The studio goes through a deep clean thanks to Terry’s (featured in the video!) energy & elbow grease, her amazing attention to cleanliness detail never fails to impress.
    • Everything is taken off shelves to be cleaned, ceiling fans are wiped down, and of course all the regular twice a week vacuuming and floor mopping.
  • Equipment maintenance: springs, attachments, hinges, bearings, general upkeep.
    • Scheduled studio shutdown is when it happens.
    • Every time you use the equipment in our studio you can feel safe that all parts are in working order, seriously those springs could be dangerous!
    • Watch a video of exactly what Steph does on our Instagram or Facebook account!  
  • On the surface work life balance for your instructor certainly feels like it’s all about us. However, it’s a real WIN WIN situation — ever wonder why it seems that your instructors love what they do?
    • It’s because they do.
    • AND
    • Because we work hard to run a business in a way that respects human natures need for change, rest, reflection.
    • This allows for time to rejuvenate our ability to be teach, inspire and make movement relevant to each individual that walks in our door.

 

Register for Summer Classes!

It’s that time of year again! Summer classes will begin on Monday July 2. 

Summer 2018 AoF header

Summer Classes: Monday July 2 – Friday August 24, 2018
Monday classes (7 weeks), Tuesday – Friday classes (8 weeks)Classes cancelled Monday, August 6, 2018

If you’re a returning client and have already let your instructor know you’re coming back you’re already enrolled.  Otherwise you can enroll here.

Transitional Season Break: Monday August 27 – Friday September 7, 2018

Downloadable Printable Schedule 
Online Schedule

Cancellation Policy: Gentle reminder of our 8 hour cancellation policy for group classes and 24 hour cancellation policy for private sessions.  When we receive sufficient notice, you will receive a credit for your class or session.  Otherwise, the entire cost will be processed as if you were in attendance.

E-Transfer Payments: Please note that we do accept e-transfer payments to ‘steffipilates@me.com’

Why do we shut the studio down between seasons?

What are the benefits for you as a client?

As everyday people, we are constantly being bombarded from many sources to continuously strive towards our health and fitness goals. So much so that we miss the fitness paradox: In constant striving we neglect a key ingredient that is the foundation to our quality of life and the success of our goals: REST & RECOVERY!

Putting in place our transition week was to reinforce the concept and empower our clients to own and enjoy rest and recovery, it is well deserved and should be honoured. Why does your body need to FULLY recovery and restore itself? The article written by, By Daniel Duane for Men’s Journal, in the Huffington Post does a great job explaining why recovery is so very important.

So, as us smartie-pant Pilates Instructors like to say when you let us know you are feeling your muscles during a workout … You are welcome, this time not for the burn but instead for the Studio ‘forced’ shut down.

“Taking a long break doesn’t mean getting overly friendly with the couch, but stay away from your familiar workout routines, the getting ‘fitter’ part comes while you eat and rest. The body repairs tissue damage, strengthening the heart and other muscles, restoring depleted fuel reserves and getting better at transporting oxygen throughout the body. This makes your body a little more efficient and stronger than before.” – Daniel Duane, Men’s Journal, Huffington Post