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Category Archives: Pilates

Suspension Training with Bodhi

The Bodhi Suspension System: A Brief Review

Watch out TRX, there’s a new suspension system out on the fitness scene. The Bodhi suspension system is suspension training with a Pilates twist. Suspension training is a form of resistance training which uses a series of ropes along with your body weight. The ropes are attached to what is referred to as the anchor- a pipe, beam, or ring, either mounted to the wall or suspended from the ceiling. By using handles and/or straps attached to the ropes, you can perform an array of different dynamic movements. You’re basically working against gravity with the goal of developing strength, balance, flexibility, and joint mobility. Bodhi provides two anchor points and four possible points of suspension, whereas the TRX system has only a single anchor and two points of suspension. The additional points of suspension make more variations available and can provide a deeper movement experience.

In this humble Pilates teacher’s opinion; double the suspension, double the fun! 

The creator of the system is a woman named Khita Whyatt. When a car accident left her with significant paralysis to her left side, Khita took control and began conceptualizing her return to health. The shearing injury, which had damaged the connections between the two hemispheres of her brain, impeded communication between the right and left side and made it feel as though her brain could not find the left side and get it to function voluntarily. Along with the disconnect from her left side, she also could no longer contract her deeper muscles, including the transverse abdominals. Because of her strong understanding of the body (Khita was a Rolfer and longtime Pilates practitioner), she knew she would have to develop a system that would re-engage the non-responsive deep and mid layer muscles without being able to consciously feel or contract them. The way, she discovered, was through an anchor and a couple of ropes. Enter Bodhi.

Bodhi means “awaken” in Sanskrit. It was an aptly named system. When your body moves in and out of alignment with gravity, it stimulates a reaction in the deepest muscles; that of “hugging into the bone”. The body has something called the righting reflex, also known as the Labyrinthine righting reflex, for all you nerds out there. It refers to your body’s reflex to correct its orientation when taken out of the upright position. So when you lean into the ropes, it is your body’s reflexive reaction to contract even some of the deepest muscles which also provides support for your joints. You can also modify the intensity of the movement by adjusting your center of gravity, or by deepening the lean. The deeper the lean, the more the stabilizing muscles of the body, including the deep core, spinal erectors, and shoulder girdle have to work. Through her training on the Bodhi, Khita was able to re-educate her neuromuscular system to fire in a coordinated fashion and re-stimulate her sense of stability, mobility, and proper alignment. She has experienced a full recovery and I have been told if you met her, you’d never be able to tell she was partially paralyzed.

The fact that the Bodhi is suspended from two anchor points means you have a more anatomically correct set up which is more kinesthetically pleasing and allows for a greater variety of movement patterns. The Bodhi’s two suspension points also allow for a lot of creativity. When I participated in a Bodhi teacher training, I was amazed at the scope and diversity of the exercises that can be performed on this most simple of designs. Exercises can be done standing, lying face down and on your back (supine and prone, respectively, if you want to get technical) and even lying on your side.  Different points of suspension can be added to each exercise. For example, a row (an exercise where, leaning away from your anchor, you pull your arms toward you body retracting your shoulders together) with both feet planted of the floor feels very different from a row with one leg suspended by a strap. So, regardless of your fitness level, the Bodhi can accommodate your individual needs. An exercise can be of a beginner to an intermediate level or can be more advanced and athletic. As with any session you’ll experience at Beyond Motion, the difficulty level will be adjusted to be appropriate for you.

The Bodhi is a very intuitive system and provides a unique movement experience. We have had a lot of success implementing it into Pilates sessions with all of our clients. It’s a very cool experience that we recommend to anyone looking for a fun, innovative workout that challenges your body in an entirely new way. 

 

 

 

 

 

 

 

 

For more information and to book a session call 239-254-9300 or email us at: info@go2beyondmotion.com

Jamie

Beyond Motion Staff Personal Jamie

Pilates Day Celebration – Workouts

Every year on the first Saturday of May people around the world celebrate International Pilates Day. Knowing this year Pilates Day also falls on the same day as Cinco De Mayo and the Kentucky Derby, we decided to celebrate with everyone online… allowing you to participate in some of our favorite Pilates moves from the comfort of your own home.

 

 

And stay tuned for more videos and workouts by subscribing to our youtube channel BEYONDMOTION.TV

 

 

Need stronger glutes? Try this glute series and let us know if you’re feeling the burn…

 

 

Looking to build endurance and challenge your core? Try this series of 5… a secret weapon to help develop your six pack.

What you may, or may not know about Pilates.

WHAT YOU MAY, OR MAY NOT KNOW ABOUT PILATES

Pilates. You’ve heard it’s hard, it’s just for women, it’s the same thing as yoga, it’s too expensive, it’s not really a workout, it’s for the flexible dancer types……  Well, let’s set a few things straight.

IT’S HARD… OR… IT’S NOT A “REAL” WORKOUT… 

Well, of course, it’s hard, and anyone that says it’s not really a workout has probably not tried it yet. How often do you practice table top position on your back with your head and chest curled up while pumping your arms by your sides as you inhale 5 times, then exhale 5 times, repeating 10 times with no break in between? Be prepared to use muscles you didn’t know existed. And, trying to get your mind to connect with what your body is doing, well, some of us have that problem with simple everyday tasks. Now add instructors watching and correcting your every move to make sure each movement is perfectly executed. Oh, and did we mention eyes up, head up, chin up, and don’t forget to breathe!

The plus side is that when you stick with it, you will see and feel a difference. You will notice your posture improve, increased flexibility, and your mind and body will start to work together creating more efficient movement in your daily life. You will increase core and back strength, and improve balance, all which help to prevent injuries.

 

IT’S JUST FOR WOMEN AND FLEXIBLE DANCER TYPES…

Don’t tell that to all the athletes that use Pilates as part of their cross-training. Pilates is known for targeting specific muscle groups that get neglected with regular weight training, therefore creating total body strength and functionality. Everyone, men and women, need increased core strength and flexibility.

And did we mention, Pilates was created by a man? Joseph Pilates was a gymnast, bodybuilder, professional boxer, and a self-defence trainer for police officers in places like Scotland Yard.  

 

WHAT KIND OF MEN DO PILATES???

https://www.buzzfeed.com

golfers
baseball coaches
soccer players

           

IT’S THE SAME AS YOGA, RIGHT???

While Pilates and yoga both utilize a mat, Pilates can also be done on specific equipment that adds extra resistance. Yoga is considered spiritual, Pilates is more of a mind and body connection. Both help with flexibility, but Pilates helps increase core strength, therefore, improving overall body movement efficiency.  To truly understand the differences between Pilates and yoga, try them both. You cannot compare one to the other if you have only tried one.

 

PILATES IS EXPENSIVE…. 

The initial costs of Pilates can be a deterrent. But if you are serious about your health and fitness it is an investment to last a lifetime. Private Pilates sessions are equivalent to the costs of personal training. Both equally worth it. Pilates instructors go through very rigorous training to obtain their certifications, therefore you are receiving in-depth knowledge on how to correctly execute each Pilates move and the Pilates principles. After you learn the basics, costs can be minimized by joining group classes, whether on mat or equipment.

 

Hopefully, this gives you a better understanding of why Pilates is a game changer to an over-all cross-training program. Incorporating Pilates into your weekly workout schedule will help target areas that weight training alone often misses. Think of it as an investment in your health and physical fitness. It is for people looking to increase flexibility, core strength, prevent injuries, and build a stronger physical foundation.

 

What is Impingement Syndrome?

A common diagnosis I see as a Physical Therapist is shoulder impingement syndrome. This syndrome involves the rotator cuff and bicep muscles. The syndrome is caused when the tendons become impinged as they pass through the subacromial space or when tendons are irritated by bony osteophytes(spurs) that form in the shoulder girdle. When this repeatedly occurs the tendons become inflamed and shoulder tendonitis develops. If not addressed it can lead to future rotator cuff tears. Prevention of these type of injuries or painful conditions is key to lasting function of your shoulder whether you are a high performance athlete, recreational sports player, workout enthusiast, or an active employee within certain occupations. Pilates is an excellent modality that I often incorporate into my rehabilitation programs as well as Pilates wellness programs to address these shoulder conditions.

The glenohumeral joint is your main shoulder joint. This joint is made up of the humerus bone which sits in a shallow glenoid fossa. This shallow joint socket allows for great mobility but sacrifices stability of the joint. The rotator cuff muscles provide the stability to this joint. Strengthening of these muscles as well as promoting good posture and alignment is important in shoulder injury prevention and providing joint support. It is also important to strengthen the periscapular musculature (the muscles surrounding the shoulder blade and upper back) as these muscles also provide stability and postural control to your shoulder. Other areas of focus when treating a painful shoulder are to address tightness in the shoulder girdle musculature and mobility of the scapula and thoracic spine for overall improved upper extremity range of motion without pain. Muscle imbalances and joint stiffness can often lead to faulty biomechanics. In addition, once injury occurs, faulty mechanics often result due to correct movement patterns being lost.

Pilates helps to correct poor muscle recruitment through postural control, flexibility, strength, and core stabilization. Pilates exercises work to ensure good posture and correct alignment of the shoulder to alleviate destructive forces on the shoulder. This can be done through isolated movements, combination movements, assistive movements specifically with Pilates apparatus, or through more dynamic and sport specific rotational movements combined with core stabilization exercises.

Shoulder impingement can be a painful condition and limit function; however, through positive movement experiences, these conditions can be effectively treated or prevented.

-Julie

Julie is a licensed PT and PMA certified Pilates Instructor

 

Gold-Medal Moves

This is an amazing article from Pilates Style Magazine. Obviously  Kerri Walsh Jennings knows what it takes to become a world class athlete, and she wouldn’t trust her body to just any kind of workouts. Like all athletes training intelligently, Kerri chooses programs that support what her body needs, with coaches that understand how to keep her at the top of her game.   Read on to learn how this Olympic athlete and mom of 3 does what she does.

 

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For most people, winning an Olympic gold medal is a once-in-a-lifetime achievement. But not for Kerri Walsh Jennings: The beach-volleyball legend has won three successive gold medals with her teammate, Misty May-Treanor. And she’s gunning for a fourth at Rio this year—all while raising her three children.

Walsh Jenning’s busy life means making the most out of every workout. “I’m all about training smart,” she says. “I want to spend time with my family, and make sure I’m being a good mom and wife, especially when I’m home, so my trainers and I are all very good about being efficient.” Along with hitting the sand, this Pilates devotee makes a point of spending time on the mat and Reformer. “I’m obsessed,” she says. “It’s helped me so much in my career.” Here, Walsh Jennings shares her favorite moves, workout snacks and time-management advice.

 

PS: How often do you practice Pilates when you’re in training?

KWJ: I’ve been doing Pilates for about 10 to 15 years now. It completely transforms your body—everything from your core to your legs to your back. You realize you have all these new muscles you didn’t know you had. I practice about three times a week with my trainer, Kerry Wachtfogle, on the Reformer, the mat and on the beach.

PS: How do you think Pilates benefits your volleyball?

KWJ: In so many ways! After having three kids and breastfeeding, I had to work really hard to get the strength back in my core and upper back. Pilates played a huge role in that. It keeps me strong and flexible, which are key to preventing injury. On top of that, it’s great for metabolism, confidence, posture and bone density—important for volleyball, but also good perks for women in general.

PS: What are some of your favorite moves?

KWJ: I love the Hundred and the Frog Stretch. That’s where you start on your knees and hands, and walk your hands in front of you. You come to your forearms and move your knees out wider than your hips, and then dip your pelvis to the floor. It really opens your hip flexors and inner thighs.

PS: What does a typical training day look like?

KWJ: It varies day to day, but usually I do about three hours of beach-volleyball practice in the morning. Then I’m either in the gym doing cardio or weightlifting, or doing Pilates. My cardio includes fast-twitch workouts and plyometrics to keep up my agility and endurance. It adds up to about 20 to 30 hours of training per work out. On top of that, there’s brain-training, physical therapy, meeting with my sports psychologist—that’s all very important, too.

PS: What are some of your favorite workout snacks?

KWJ: Before my morning workouts, my go-to snack is a shake. My kids like them, so it works for the whole family. I usually use unsweetened vanilla almond milk, like Almond Breeze, French Vanilla Designer Whey protein, kale or spinach, chia seeds, oats and honey. If I have more time, I make oatmeal with almond milk, and almond butter and banana. Post-workout, it’s important I get protein, so I like to do another shake or a protein bar, or turkey sandwich on Paleo bread with mustard and avocado. I’m a creature of habit—those are my staples!

PS: You obviously have a crazy-busy schedule. Do you have any advice on how you manage the juggle?

KWJ: It’s organized chaos for the most part! While I don’t feel like I’ve perfected the balance by any means, my first piece of advice is to prioritize. I want to be the best mom, wife and athlete I can be, so when I’m feeling overwhelmed, I re-evaluate what’s on my plate and try to get rid of what’s not helping with any of those things. Being present and mindful is really important. So when I’m training, I am 100 percent focused on that. Then when I’m with my family, I’m really there and making the most of that time. Last, but definitely not least, a solid support system makes all the difference. My husband, Casey, and I are a team with our kids, and we’re surrounded my amazing people who support us.

PS: How do you stay motivated?

KWJ: I really love what I do. I love working hard and getting better—and I love winning! I put my full self into everything I do, and I know I have more in me. That’s usually enough motivation for me. I also have incredible family and friends who inspire me and push me to keep going.

(as seen in Pilates Style Magazine online)

Become a Pilates Teacher with BEYOND MOTION®

Congratulate these ladies for starting their journey!

These fabulous ladies just completed our Pilates Mat Teacher Training.

Congratulations to: Renee’, Isabel, and Suzie!

Our next round of Pilates Teacher Training’s begins on July 22nd and will have your entire course work completed in time to teach Pilates starting in January, 2017.

Over the last decade, Pilates has grown in popularity with everyone from athletes, to celebrities, as well all of us just looking to create and maintain a healthy, fit body. This HUGE amount of popularity has created a need for highly educated Pilates teachers.

Unfortunately, this need for instructors has led to fly-by-night teacher training schools popping up all over.  Historically, as a Pilates teacher we needed to undergo 400 – 600 hours of lecture, observation, and self practice, in order to safely teach clients and understand their needs. Now we see companies advertising that they “certify” Pilates teachers in as little as just 8-16 hours… (oh please…)

BEYOND MOTION® does NOT offer one of those “quickie” teacher training programs. Our comprehensive teacher training course requires over 450 hours of lecture, observation, self practice and exams, as well as apprenticing at the BEYOND MOTION® studio.  Graduates of the program will be fully qualified to sit for the Pilates Method Alliance Certification Exam (Which is the ONLY NCAA accredited Pilates Teacher Certification in the world.)

I started this program because of what I was seeing during interviews. Many instructors had great energy, but little knowledge. They learned how to regurgitate choreography, but didn’t understand how to pull the exercises apart, or why to teach some exercises to some students, and not to others. So here we are…. BEYOND MOTION® PILATES TEACHER TRAINING.

While there are many amazing and reputable companies around the globe, you may need to travel quite far and pay HUGE amounts of money for the training. I wanted people to be able to study in SW Florida, learn more than just choreography and truly understand the practice. Join us and learn the amazing power that Pilates has to truly transform your body, and your life.

If you or someone you know is interested in learning more, we invite you to follow the links below.. Trust us it’s one of the MOST rewarding training programs you can experience!

Don’t Get Left Out! See What’s Going On At Beyond Motion – May 2016

Are you SEXYFIT and Ready for Summer?
Join the SexyFit Nutrition Challenge 
  • Are you ready to feel GREAT?
  • Do you want to learn how to be healthy and love the food you eat?
  • Are you looking to lose weight and look great for swimsuit season?
  • Do you want to create a healthy lifestyle you love and feel good about?
  • Register Now for our next SexyFit Nutrition Challenge! Ask us how!
The next SexyFit Nutrition Challenge runs May 16th-June 17th.  It will change your life.
Click Here To Learn More
Welcome Christina to BEYOND MOTION!

We are excited to add Christina to our summer line up. While some of you may know that for the past 12 years Christina has been Gulf Coast High Schools Head Athletic Trainer, working with your athletes, you may not know she is also a certified Personal Trainer. Christina works with women and men from all kinds of backgrounds and fitness levels. She enjoys being able to combine her athletic training and personal training experience to create unique workouts for each of her clients.

Christina will be working with us on Tuesday, Thursday, and Saturday mornings starting this May. She will be working with our athletes and be available for personal training sessions for anyone that may be interested. Please call 239-254-9300 to schedule your session today.
Summer D1 For Young Athletes

We’re gearing up for summer and the BEYOND MOTION D1 Program is going to take your young athletes’ training to the next level.  Give them the head start they need for next season.

D1 is a multi-faceted approach to training that is specifically designed with seven key components to enhance athletic performance level.  D1 athletes will work on their strength, speed, agility, flexibility, mobility, power and stability.  When these components are addressed progressively, they become innate characteristics of a D1 athlete.
We suggest D1 athletes attend 2-3x’s a week consistently.  While this may vary for each individual, 2-3x’s a week creates an ideal balance between the athlete’s team training, practices, and sports games. As we tell all of our athletes, preparation is the key to success. You can’t just play the game, you have to train for it.
For more information on Beyond Motion’s Athlete Training Programs click here.    Make sure you pick up a copy of the current D1 schedule at Beyond Motion.
Virtual Training

Take your training with you, any time, any place.

No more excuses.

BEYOND MOTION now offers Virtual Training to provide you, and your athletes with the most accessible, progressive, and results driven programs.

BEYOND MOTION‘s Virtual Training allows you to have the most comprehensive online personal training and athlete strength and conditioning programs available. Now you can train with the best Coaches 24 hours a day, 7 days a week, at your school, local gym, or when you are on the road.     Click here for more information, and to register.
 

We are updating our database and need your help!  We are asking everyone to send us your headshot (nothing fancy, we just want to see your smiling face) to input into our system.  As we continue to grow, we want all of our staff to know who you are.  These pictures will not be shared for media, print, or anything else, except for the sole purpose of helping our staff verify who you are when you walk in our doors.  Our goal is to have everyone in our system by the end of July.  Some of you have already uploaded your own picture through the MindBody App.  Thank you for being one step ahead!  If you have not yet submitted your picture you can do so online at our website www.go2beyondmotion.com and login to your account.  Or you can simply email us your picture at  info@go2beyondmotion.com.  Thank you in advance!

BEYOND MOTION® Pilates Teacher Training Program begins May 2016

We are excited to announce our newest program- a 450 hour Pilates Teacher Training Certification. Throughout the years the BEYOND MOTION® fitness facility has received numerous awards for our outstanding Pilates program and fitness training facility. Now we are opening up our Pilates Teacher Training Program to those interested in furthering their education and/or pursuing a career in Pilates.

The BEYOND MOTION® Pilates Teacher Training Program meets all of the requirements set by the prestigious Pilates Method Alliance.  Once students complete their 450-hour education they may be eligible to sit for the National exam. BEYOND MOTION® Co-Founder and Program Director Amy Lademann PMA-CPT® has more than 15 years of Pilates teaching experience, and has been teaching fitness for more than 20 years.  Known as the “teachers’ teacher”, instructors from around the globe have come to BEYOND MOTION® to train. The BEYOND MOTION® Pilates Teacher Training methodology takes a contemporary – science based approach to the classical method. “We need instructors that are able to deal with the “bodies of today, and for them to understand which movements are important for each client and why.”- Amy        Beyond Motion pilates teacher training Anatomy Movement Science

pilates teacher training matCertificate options include Pilates Mat 1 & 2; Pilates Equipment Certification; and the full 450 hour Comprehensive BEYOND MOTION® Pilates Teacher Training Program.  All of the training modules will be completed at BEYOND MOTION’s 6000 square foot facility in North Naples, on a full line of Balanced Body equipment within their two Pilates suites. For additional details please visit: go2beyondmotion.com      

Amy & Rick Lademann created BEYOND MOTION® so that Southwest Floridians have a place to go where education and professionalism meet fitness. “We have created an environment that embodies all of the modalities needed in order for people to not only perform better, but to feel and live better.”                   Reformer pilates teacher training

BEYOND MOTION® opened their doors in 2009 with state of the art conditioning and Pilates equipment, and scientifically based programs designed to achieve results. They continually work to maintain the highest standards in athlete conditioning, personal training, Pilates, nutrition coaching, soft tissue therapies, and post rehab-therapy.

The BEYOND MOTION® team is comprised of highly educated and certified, strength and speed specialists, personal trainers, Pilates Instructors, massage therapists, and barre instructors, from around the country that share a common passion of health and wellness. 

To contact BEYOND MOTION® please call 239-254-9300 or email info@go2beyondmotion.com For additional details visit: go2beyondmotion.com

Quick Butt and Thigh Workout

It’s time for another no gym, no problem workout. As part of the fitness series I have been taking Sherry from GirlTalkTV through, this one is all about one “simple” lower body series to hit those tush and thigh trouble spots. Whether you’re looking to improve your strength, balance, and coordination; or just want something to add to your routine that will shrink your tush and thighs, this “sneaky” move will leave your heart racing, legs burning, and body wanting MORE!

So why does this move target so many of your trouble spots?

The Side Lunge is also a unique lower body exercise because it works not only the quadriceps (thighs) but also targets the inner and outer thighs, hips, glutes and indirectly works your calf muscles as well. By adding the lateral (or side) leg lift you target the outer hip and thigh muscles all the way up to the “beloved” muffin top area. This single exercise utilizes multiple muscle groups and offers numerous benefits. They are easy to do, but proper form is essential to injury prevention. The term lateral implies movement away from the midline of the body. If done while standing, your leg moves outward shifting your balance to your stationary leg. The final piece to this move (before returning to your starting point) is your curtsy lunge. The curtsy lunge hits your glute medius—one of your glute muscles that helps pull your legs away from the midline of your body—and also strengthens your abductors and adductors.
Now that you know what this power packed exercise can do for you, try it between 5-10 times on each leg keeping your hands at your hips. Once you have perfected that move, add the arm variation provided for an additional boost of power.

 

Oh and after your first week, let us know how you’re doing….

3 Exercises + 5 Minutes = A Strong Core & Sleek Abs

I’ve been teaching fitness for more than twenty years and Pilates for about 15, and no matter what part of the country I’ve taught in the most commonly asked question is “how do I create a 6 pack?”   While there are tons of awesome ab exercises, (and part of creating a “6 pack may be related to your eating habits) I want to take you through some basic moves, done in not such a basic way. Join me as I show Sherry from GirlTalkTV (girltalktv.com) some of my favorite tips and tricks on strengthening your core, eliminating neck pain, and creating those infamous 6 pack abs.

For the 3 exercises you’ll be doing today, you’ll need a soft playground ball about 10” in diameter.  We are going to kick off your routine by starting with a basic crunch otherwise known as an “ab curl”. Then you’ll move onto your obliques with your “c curl and twist”. Start with the basic option by keeping your feet on the floor and then move onto the advanced move by adding the leg lift. From there you’ll add in another one of my favorite Pilates ab exercises the “single leg stretch”.

Ready for a 6 pack?

 

While these are simple moves to get you started, they are definitely not easy. Make sure to coordinate your breath with your movement, so your moves are fluid and not rigid.  Remember if you’re feeling neck pain, make sure that your chin is slightly tucked and that your looking towards your knees or thighs vs the ceiling.

Try these moves 3 times a week for a month and let me know if you’re noticing any changes….

Be well,

Amy