The typical workout will start with a warm-up - Bridging or Pelvic Curls, Spine Twist laying on the back, Chest Lifts and Chest Lifts with Rotation. To this I would add a shoulder bridge prep to help with low back strengthening:

Peel the spine from the mat and come up the the junction between the lower and the upper back, stabilizing the pelvis shift the weight to one leg and lift the other doing a toe tap for 10 reps, then alternate to the other leg.

Foot work can be performed on any piece of equipment however to address postural issues the Wunda Chair may be one of the more challenging and effective apparatus for the foot work. The Wunda Chair will reinforce the engagement of the upper back extensors.

For Abdominal work I like the positioning of the Seated Pike / teaser sitting at the Wunda chair as this does reinforce the rounded spine in cycling. In this position it is important to focus on the engagement of the abdominals and the relaxation of the hip flexors. Of course I always do a set of Hundreds in the Pilates Session here with an extra emphasis on the rib cage breathing. One of the biggest issues I see with any of my athletes is not understanding the concept of Rib Cage Breathing - this really needs to be addressed in all sessions. Huffing and puffing will not get you up a hill - or through a sprint.

For hip work either working on the reformer with the feet in the straps - Frog, Leg Circles in both directions and Openings, again focusing on the stabilization of the pelvis and how the legs can move efficiently inside the hip sockets.

For spinal articulation Short Spine is a great exercise to strengthen the deep muscles of the spine and Long Spine to strengthen the hip and back extensors.

Stretching: here you want to do as much stretching as possible, especially the Quads and the front of the shoulders.

For a great full body integration workout Stomach Massage reinforces the cycling position again teaching abdominal recruitment, pelvic stabilization and the correct movement of the legs in the hip sockets. By adding the Stomach Massage flat back and arms up the back extensors work in a co-contraction with the abdominals for great stabilization.

Arm Work: A Seated Arm Series on the reformer: Chest Expansion, Arm Curls, Rhomboids, Hug A Tree and Salute give a well rounded arm workout. These exercises also encourage postural work, sitting erect on the reformer with the legs straight in front of you providing a challenge by itself.

Leg work: Forward Lunge reinforces the use of the hip extensors as well as balance. Also you can get a little creative here. I have an infinity foot rest on my reformer and I like to move the foot rest toward the risers. Sitting on the foot rest with the heels against the shoulder rest you can perform a leg curl by pulling the carriage toward you. This will teach the client to engage the hamstrings replicating the pulling back of the pedal stroke.

Another Full body integration exercise can be the Push Through Sitting Back for the shoulder stretch and abdominal work. Also I like to see a set of Push Ups in some form.

As the workout comes to a close I like to do some lateral abdominal work - Step Barrel, Ladder Barrel or Short Box followed by the Mermaid either on the reformer or seated on the table. For a change try doing the Mermaid standing at the table with the Push Through Bar off the end.

Finally back extension. Here again anything working the Upper Back Extensors is valuable for the cyclist. Swan on the Wunda Chair, Swan over the step Barrel or Ladder Barrel and for a wonderful beel in the back - Hanging Back on the Cadillac.

Pilates is a great cross training tool for any sport. I hope you see the value in what you can bring to clients and patrons who are athletes.

Enjoy you daily set of 100’s

When the client comes into the studio it is important to observe their disposition, mood and anything that is going on with their bodies. This may include stress from work (might want to work on breathing and relaxation exercise), monthly cycles, and other issues or problems that may arise.

Sometimes the easiest way to find the clients disposition of the day is to ask “How Are You?” or “How is your body feeling today?”. Also, I always start the session with a Roll Down as a tool to see where the client is physically on that particular day. Great way to start a session as well as to observe anything that may be going on with the body. Also I like to finish with a Roll Down just to check in on the results of the session.

By being sympathetic to the client and the energy they give off on that day you will be assured a more successful experience as well as longevity in the client instructor relationship.

I will attempt to describe the position in words, but the image gallery will say a lot more. Basically I hold the feet together engaging the adductors (inner thighs) which I find are a good segue into the abdominals, enhancing the deep abdominal work in the double leg stretch.

I have applied this position to other exercises including Coordination, Abdominal Work with Abs in Straps, Stomach Massage as well as several of the Mat Work Exercises and found that it really helped clients find/keep their focus as well as better understand the exercise.

I talk about the Diamond Position briefly in the following video: http://www.youtube.com/watch?v=n__8A1oCg9s

In your next Pilates Workout give this position a try, I will be curious to hear what you think!

How Pilates Has Helped Me With My Cycling

Pilates has a misnomer of being the exercise favored mostly by women and dancers (and rightfully so as it is), however I have found that Pilates is a huge help in other endeavors as well as for men. Today I was on one of the more challenging rides in the San Francisco Bay Area, the Alpine Dam Loop: http://maps.google.com/?q=http://share.abvio.com/cf0f/9a72/4bf8/61d1/Cyclemeter-Cycle-20100612-0759.kml A challenging ride in it’s own rite.

During the entire ride I keep thinking about the principles of Pilates and the applicable exercises that keep me on the road and working efficiently.

1. Most importantly is Breathing (BASI Tenant Principle). In Pilates we focus on the breath into the ribcage and not the diaphragm. “Rib Cage Breathing”. Within the breathing Principle is a FULL Inhale and a Full Exhale. Riding up hill I tend to start panting and getting short of breath. The full breath that is taught in Pilates quiets the mind, relaxes the body and oxygenates the blood making the climb much more bearable.

I also experimented with Percussive Breathing and found in a certain form – slower than the Ron Fletcher method teaches and not so sharp – that it also was a help.

The exercise that I think about when working on my breathing is the Hundred’s – a classic Pilates Exercises and hands down one of the most useful exercises taught in the repertoire.

2. Efficiency and Precision in the movement. You may think that there is not that much involved in pedaling a bicycle, but this is untrue. You have to maintain your posture, constantly reposition your hands and yes there is a right and wrong way to pedal.

Keeping the deep abdominals engaged is key for more efficient use of the muscles around the hip – overuse the hip flexors and you get the equivalent of a shin splint in the iliopsoas muscle. It hurts. Also a key muscle is the Hamstring, or the Hip Extensors. Many people try to lean into the bike and push into the pedals to drive their bike forward. It is more efficient to pull on the pedals with the back of the leg and do what I call “Running Up The Hill”. By working in the hip extensors / Knee Flexors, and taking pressure off the Hip Flexors / Knee Extensors – The Quads – you are able to distribute the work more evenly.

Exercises that help with this include (but are not limited too):
Mat Work: Knee Changes,
Roll-Up
Rolling Like A Ball
Shoulder Bridge

Reformer Foot Work
The Hundred’s
Stomach Massage
Knee Stretch Series

Cadillac Foot Work
Shoulder Stretch

Wunda Chair Foot Work
Pike or Teaser
Standing Leg Press –
Forward Lunge
Backward step down or Mountain Climber.

This should not discount the importance of a thorough Pilates Workout that focuses on body movement in all planes of motion, flexion, extension and lateral flexion. The total body workout is important for balance in the postural muscles.

3. Finally I want to talk about Concentration of Focus. This is also a key especially for longer bike rides where you may get tired. In the Pilates Studio I insist on a quiet and minimal environment so that the client can focus on their exercises without distraction. I don’t play music or have artwork in the studio. I only wish I could block out the distractions of the out doors. Concentrating on the exercises in The Studio is practice for concentration while on the road.

So remember your Pilates routines while cycling and most importantly be safe. I tend to worry about other traffic while on the road, but while riding up the back of Mt. Tamalpais through the Red Woods one fell across the road. Thankfully no one was hurt however an awareness of your environment will insure that you do not get hurt.

I also found this great tool to monitor my bike rides, the Cyclemeter application for the iPhone. http://itunes.apple.com/us/app/cyclemeter-gps-cycling-computer/id330595774?mt=8 The Cyclemeter uses GPS tracking to measure your ride and give you your splits. This is a great tool to check and measure your progress. Abvio: http://www.abvio.com/ also has applications for Running and Walking. I did find some issues with battery life and accurate tracking, but an email to the developer and these issues were resolved.

Safe riding and – Tailwinds.

Kathleen Stanford Grant used to express dissatisfaction in how the masculinity of Pilates is not as prevalent in the work today as it has been in the past. Pilates was created by Joseph H. Pilates, a man – and there was a masculinity and beauty in the work. In recent years Pilates has been used by dancers and as many dancers have found their place as a Pilates Teacher it has greatly influenced the work.

Originally called Contrology, Pilates has been a training tool and secret weapon for elite athletes, both men and women. Many of my own clients are professional athletes – Basketball, Cycling and Olympic medalists. Pilates often gives the athlete that extra edge to win their competition – often where a fraction of a second matters.

Why does Pilates work? We have to look at the 6 core principles of Pilates: Centering, Concentration, Control, Precision, Breath and Flow. So long as these principles are present in every session the workout will be very relevant for a Men’s Fitness Programs. These core principles once practiced, and learned also become second nature to the client, they will find that these principles apply in their sport as well as daily activates. I will talk about my view of the principles in another article.

Using the equipment as well as mat Pilates, even for someone who is not well versed in intermediate or advanced work a pace can be maintained. As much as some of the more “dancy” movements can be a joy to perform it is also easy to adapt the equipment for a more masculine / stronger workout which will have the same affects on the body as working out in the gym. For example, Prone Pull Ups with the Long Box using the risers at the end of the reformer. Supine Pull Ups with the Infinity Bar moved up the reformer, as well as some of the more classical exercises – Kneeling Arms Side Series, Forward Lunges on the Wunda Chair, Planks and Push Ups. More and more I find myself playing on the equipment to find new ways to challenge these exercises.

So guys, I hope this takes some of the preconception that Pilates is for women. Once you lower your golf score or start to get ahead of your running mates you will just have to confess that Pilates is what helped with the improvement.

All this talk about Pilates for men - it is time for my own workout.

Larry Hall
The Center Studio
300 Sanchez Street
San Francisco, CA 94114
415-861-3932

I have modified the exercises in the Sequences that we use at The Center Studio to directly address the problem. Most likely the client will not be able to perform forward flexion at the affected area of the back, and as well will not be able to do spinal sequencing (bridging or more advanced Pilates Exercises.

Before I will even do a warm up I like to review the correct way to sit and stand from a chair (leaning forward to weight the feet and letting the momentum bring the body up), as well as the correct way to lay down (the Log Roll, laying on the side and rolling onto the back.

Then in their warm-up I perform the following exercises.
Single Leg Lifts / Leg Changes
Chest Lift while maintaining a neutral pelvis
Chest Lift with Rotation - again maintaining a neutral pelvis
Possibly, depending on the client, I may do the chest lift and chest lift with rotation over the Step Barrel to facilitate ab strengthening.

Exercises I would perform include:
Foot work on the reformer, or
Foot work on the Wunda Chair
100’s prep or the 100 while holding neutral. The client will need to be strong enough to hold the legs up for the full hundred.
For Hip Work - Standing leg press on the Wunda chair - this will facilitate balance as well as engaging the muscles for Gait.
Stretching - Either standing lunge on the reformer or utilize the Ladder Barrel for Stretch - Stretching is important, but over stretching (in the case of dancers) should be avoided.
Arm work - Ped-A-Pul, Supine on the Reformer, Seated Arm Series, or Kneeling Arm series.
Here - planks are a wonderful exercise for people with back issues - once they progress doing the kneeling arm series will really help with their back issues.
Extra Leg Work - I like to do clams, or standing clams on the reformer. This is similar to a single leg skate and again here will help with gait exercises
Lateral Flexion - Side leg lifts
Back Extension - Before doing back extension on the equipment review proper mechanics of back extension by either doing back extension will standing against the wall or laying on the floor. Then progress to back extension exercises on the Wunda Chair (Basic Back Extension or Swan on the Floor, or pulling straps on the reformer will be a great way to teach upper back extension. Please note that these exercises are a progression over time and it may be a couple of months to get into a whole program.

As a teacher one must be patient with their clients and the clients must also be patient with their own progress.

I hope this is a help.

I know I did a squash recipe last month, but the squash keeps coming so here is a Squash Tart that I made for a friend the other day. The tart shell can also be used for other dishes as well. I also did an heirloom tomato pie in the same shell. As I preferred the Squash recipe this is the recipe I will pass on this month.

1 medium zucchini

1 Paddy Pan

1 yellow summer squash

- all sliced into very thin coins

1 teaspoon fine grain sea salt

For the Tart Crust:

1 teaspoon fine grain sea salt

1/2 cup unbleached all-purpose flour

1/2 cup whole wheat flour

1.2 cup unsalted butter, well chilled & cut into 14 inch cubes

4-ounce chunk of fresh Parmesan, microplane grated (you should end up with 2 cups loosely packed grated cheese.

2 Tablespoons ice cold water

2 Tablespoons extra virgin olive oil

Tomato Sauce:

3 cloves garlic, minced

2 tablespoons extra-virgin olive oil

1 teaspoon red pepper flakes

Pinch of salt

1 14-ounce can crushed tomatoes

1 1/2 cups ricotta cheese

Start by tossing the sliced zucchini and the other squashes with the salt in a medium bowl. Transfer to a colander and let it drain while you make the tart shell and tomato sauce.

Make the tart crust:

Place both flours, butter, and Parmesan in a food processor and pulse quickly about 25 times. You are looking for a sandy textured blend, punctuated with pea-sized pieces of butter. With a few more pulses, blend in the 2T of ice water. The dough should stick together when your pinch it between two fingers. Pour the dough into the tart pan. Working quickly, press the dough uniformly into the pan by pressing across the bottom and working towards the sides and up to form a rim. Place in the refrigerator and chill for 15 minutes.

Bake the tart crust:

Pull the tart out of the refrigerator and poke each a few times with the tongs of a fork. Cover the tart with a square of aluminum foil and fill generously with pie weights. Place on a baking sheet and slide the tart onto the middle rack in the oven. Bake for 15 minutes, pull the shell out of the oven and very gently peel back and remove the tinfoil containing the pie weights. Place the uncovered tart back in the oven, weight free, and allow to cook for another 10 minutes, or until it is a deep golden brown in color. Let cool to room temperature before filling.

In the meantime, you can make the sauce. Stir the garlic, olive oil, red pepper flakes, and salt together in a small, cold saucepan. Turn the heat to medium-high and cook until the garlic starts to sizzle just a bit. Stir in the crushed tomatoes, bring to a simmer, cook the sauce down a bit, 10 minutes or so, then remove from heat.

When you are ready to assemble the tart, use a spatula to spread half of the ricotta cheese across the base of the tart shell. Now spoon about half of the sauce over the ricotta and arrange half of the squash in a single layer on top of the sauce. If your squash is still quite wet, press it into some paper towels. I use my fingers for this next part. After spooning the remaining ricotta over the squash, push it around a bit with your fingers so that it forms a layer. Arrange another layer of squash and finish with the remaining sauce. You want the filling to nearly, but not quite fill the pan.

Place the tart on a rimmed baking sheet - in case you end up with an overflow - and bake for roughly 40 minutes or until the tart is cooked through. Remove and let cool for 10 minutes before serving. Dust the top of this with a bit of Parmesan.

Serves 8

Here is a very simple recipe for you this month. While at the market with Dana I purchased a bunch of Asparagus, Brocolini, Radishes, and with a few things I had on hand at home and made a great salad.

Recipe:

Asparagus (about 8 spears)

Brocolini (7-8 flowerets)

Olive Oil

Radishes (7-8 small)

Lemon (Zest and Juice)

Shallot (small)

Pine nuts (1/4 cup)

Dash of Salt

Cut the Asparagus and Brocolini into small pieces about the size of the tip of your finger. Make sure it is well cleaned and set aside.

Slice up the shallot (small size will do), and mix with the juice of one lemon, a dash of salt and 1/4 cup of pine nuts. Set Aside.

Heat up a skillet - very hot - add a dash of Olive Oil. Put the Aspurgus and Brocolini in the pan with a dash of salt. toss well and heat for about a minute. The veggies should take a dark crisp color. Cover and heat for about another minute making sure when you test the veggies it still has a good bite to it. Add the lemon zest and stir in thinly sliced radishes.

Toss the mixture together with your salad dressing and enjoy.