In This Issue
:: You're So Special
:: New Schedule/New Classes
:: Tip of the Month
Dear Friends,
Happy New Year!
So happy to have the holiday sweaters, all varieties of cheese, and flight delays behind me, I am ready to start my new year off with a new kind of resolution. This year there will be no short-term plans of eating more spinach or remembering birthdays in time to send cards. No, I am setting the bar a bit higher this year - my resolutions will be ones that I must work on throughout the year, things that I must consider and be proactive about each day. Of course I am not going to tell you what mine are (isn't that like making a wish - if you tell it won't come true!), but suffice it to say they are good ones, good for me, and when I do achieve them, you may or may not notice. I mean, just because I win the lottery won't necessarily mean that I will waltz in with fresh pink sneakers every day.
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You're So Special
Feeling a little sluggish after the holidays? Did you really drink that Egg Nog? Let's just put it behind us and start over... I feel your pain, which is why I am giving you a little head start with your 2007 commitment to health and fitness.
This month, mat packages are $195 for 10 classes. That's 2 (and a little something extra) classes free. This offer is open to both new and existing clients. Here's your chance for that big do- overs! What are you waiting for?
New Schedule/New Classes
As promised, I have slightly altered the schedule and added some new classes. Don't forget to check the website or stop by to pick up the new mat class schedule, or click "schedule" below.
You may have noticed the Monday class called Mature, for lack of a better term. And although some of you are surely wise beyond your years, this class is reserved for women "of a certain age" and it combines Pilates with stretching and movement. With a focus on gentle movements, correct alignment and attention to breathing, this class will increase vitality, flexibility and keep you strong and healthy.
schedule
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Tip of the Month
Take a Moment to Stretch
Start fresh this year by taking one step back in your Pilates practice and focus on how your abdominal muscles can really work for you. Modifying the Shoulder Bridge exercise slightly to concentrate on the ab component will help you to find those missing pieces of your spine - often neglected when attempting other exercises, such as the Roll Up. By disengaging your legs and buttocks as much as possible, you will more easily feel how your abdominal muscles control the movement, while strengthening them in the process.
- Lie down on the mat with your knees bent and feet hip distance apart, and arms relaxed by your sides. Make sure your entire back is against the mat.
- Starting with a pelvic tilt - engage your lower abdominal muscles, pressing your lower back into the mat and lengthening your tailbone away from your body. Then gradually keep tightening the abs and peel your spine up off the mat, lifting your hips slowly until they are completely raised. Your body will be in a straight diagonal line from your shoulders to your knees.
- When you get to the top, make sure your rib cage is pulled in, your hips are even and your neck is relaxed. Starting with your upper back, pull the abdominal muscles in to bring your spine to the mat. Roll down slowly, connecting each vertebra to the mat, one by one. Try to visualize lengthening your spine as you roll down.
- Remember - take this slowly, trying to articulate your spine.
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On a boastful note, I received two sparkly hula hoops for Christmas this year. However, knowing the importance of leading by example, I am willing to share. So if you have some hula skills, or merely a curiosity, come on over and show your stuff. It's great exercise and loads of fun.
And on a more professional note, I look forward to seeing you in the studio soon.
Sincerely,
Karrie
Centered
email: info@thecentered.com
phone: 212-633-1233
web: http://www.thecentered.com |