For your health  ...for yourself

  
Click here for Summer 2010 Schedule.
Week of September 20-25 Workshop Schedule in PDF
Fall 2010 Pilates Schedule in PDF
Fall 2010 Yoga Schedule in PDF
Fall 2010 Registration Form in PDF

TO REGISTER IN KITCHENER: Come to GRSM with cash or cheque to pay & sign up for a class. Registrations will not be accepted over the phone.

GRSM PILATES POLICY
- We take registrations on a first-come, first-served basis - with appropriate payment.
- No refunds.
- We allow two (2) make-up classes per session.  We need 24 hours notice if you need to cancel. 

What is Pilates?

Pilates is not new. It is a form of exercise that is similar to yoga and tai chi in many ways. Pilates is named after its founder, Joseph Pilates who began teaching in the 1940s. It emphasizes breathing, flexibility and strengthening of the core and extremities. Core stabilization refers to strengthening of the trunk musculature, particularly the abdominals, gluteal muscles, and shoulder blade stabilizers.

Pilates exercises are not momentum based and focus on quality over quantity. One of the most important principles is proper attention to technique and slow and controlled execution of the exercises.

Who Should take Pilates?

Anyone who wishes to increase the strength of their core muscles is a good candidate for Pilates. With its emphasis on core stability, Pilates is appropriate for individuals with poor posture (computer users!), athletes who wish to enhance their athletic performance, women who are post-partum (six weeks or more) or anyone who just wants to increase their physical fitness and general well-being.

About the Instructors:

Michelle Bogias is a physiotherapist by profession. She graduated from McMaster University in 1993 (with a degree in Physical Education) and in 1996 with a Bachelor of Science (Physiotherapy) degree. Most recently, she trained through the STOTT Pilates Studio in Toronto. In 1999, she took the Pilates course for health professionals and, in April, 2003, Michelle completed the two week intensive mat exercise course. She became STOTT certified in Pilates in August, 2003.

Debbie Chin is a registered physiotherapist who has been working in the area of sports medicine for the past 9 years. Debbie has been a member of the GRSM therapy team since April 2003. She graduated from the University of Western Ontario in 1998 (with a degree in Physical Therapy) and in 1995 (with a degree in kinesiology). As well, Debbie is a STOTT certified Pilates instructor. She obtained her certification in June 2005 from the STOTT Pilates International Certification Center in Toronto, Ontario. Over the past 3 years Debbie has been teaching classes in Kitchener as well, some teaching in Cambridge.

Dana Snelling is a registered physiotherapist and a STOTT trained Pilates instructor.

If you have any specific questions regarding Pilates and/or whether you are a good candidate for Pilates, please do not hesitate to contact Michelle at (519) 622-4529 or email pilates@grsm.ca.

Pilates Classes: Which class is right for you?

Essential Pilates – if you have never done pilates before, this is the class for you. We will teach you the 5 basic principles of pilates, 10 warm-up exercises and a selection of mat exercises. 

Stretch & Flex – this class is ideal if you are recovering from injury or if you want a slower-paced class. Stretch and flex is a lower intensity class that focuses on the 5 basic principles, building core muscles and increasing flexibility. Pre-requisite: Essential Pilates

Triple Circuit – for greater variety in your workout, try the triple circuit class. Here, we use a variety of pilates equipment to make your workout enjoyable and more challenging. Three pieces of small equipment (a combination of weighted toning balls, mini-flexballs, foam rollers, fitness circles and flexbands) will be built into each class. We may use different equipment from class to class. Pre-requisite :Essential Pilates

The Firm – if you have mastered the essential level mat exercises, you may want to try this class. The Firm is an intermediate-advanced workout that focuses on total body stability and toning.  Pre-requisite: Pilates Essentials; Recommended: Triple Circuit

Cardio Core Challenge – if you want to mix cardio into your pilates workout, you will like Cardio Core Challenge. We incorporate skipping into this class to get your heart pumping while you do mat-based pilates exercises to target core muscles. Wear your support bra and get ready to sweat!  Pre-requisite: Pilates Essentials; Recommended: Triple Circuit

On The Ball – challenge your balance while you develop your core muscles with the Stability Ball Class. We will adapt the essential mat exercises to the stability ball which will make your muscles work harder.  Pre-requisite: Pilates Essentials; Recommended: Triple Circuit

Total Body Tone (T.B.T) – T.B.T. is a great progression from Essential level mat and a complement to Triple Circuit.  The class adds variety to your workout by using one piece of small equipment per class to target and tone the core, as well as the upper and lower extremity.  Pre-requisite:  Pilates Essentials

Back 2 Basics - A low-intensity class specifically for individuals with back problems.  Limited to 8 participants per class.  Assessment by a Physiotherapist is recommended before the first class.

If you are unsure of which class would be best for you, please call 519-622-4529 and talk to Michelle or Dana personally or 519-571-7111 to speak with Debbie. They can discuss your previous experience and determine which level of Pilates would be most suitable for you.

How much does it cost?

Pilates training requires a significant investment of time and money. The cost reflects the amount of individual time with the instructor that is required to provide feedback on each exercise. Class size is limited to a maximum of 10 participants. A minimum of 5 participants is needed to ensure a class will run. 

• Option 1: Standard Group Class
  • 1 class/week for 12 weeks - $180.00 + GST 
  • 2 classes/week for 12 weeks - $306.00 + GST
  • 3 classes/week for 12 weeks - $432.00 + GST
• Option 2: Private Instruction (Rehabilitation/Physiotherapy): $90/hour  or $50/half hour
  (requires Physiotherapy Assessment and can submit to Extended Health)
• Option 3: Private Instruction (Fitness): $70/hour or $40/half hour
  (no assessment required and cannot submit to Extended Health)
  

Is individual Pilates training available?

Yes! If you are not comfortable in a group setting or would like to proceed more quickly through the instruction of the exercises, you may wish to consider private sessions. The cost for private training is $90.00 for a 1 hour session and $50.00 for a half hour session. Michelle estimates that it takes approximately 4 one hour sessions to teach the principles, the warm-up exercises and the 40 essential mat exercises. However, each individual will progress at their own speed, depending on their level of body awareness, existing core strength, and whether they have any other physical ailments that require modification of the exercises.

Are there different levels of Pilates?

There are several levels in Pilates that a participant can work through in order to progressively increase their core stability. The mat exercises are divided into the essential level for beginners, an intermediate and an advanced level. There are 5 principles in Pilates which must be learned, understood, and then applied to each Pilates exercise in order to get the most out of the exercises. There are 10 warm-up exercises and approximately 40 exercises of increasing difficulty in the essential mat program.

When you have completed the essential mat exercise program, the intermediate and advanced exercises resemble those from the essential program, but have been modified to make them more challenging! These modifications are included to increase the endurance aspect of the exercises and to increase the co-ordination necessary to perform each exercise.

How often should I do Pilates?

Ideally, Pilates would be performed 3-4 times per week, in combination with an aerobic exercise program. To be successful with Pilates, you need to make a commitment. It is unrealistic to "dabble" in Pilates and expect to see concrete results. If you are committed to doing Pilates, you can expect noticeable results in 3-6 weeks.

Do I need any special equipment to do Pilates?

For comfort, you might want to consider purchasing an exercise mat if you want to do Pilates at home. Mats will be provided for individual and group classes at GRSM. If you want to vary your Pilates routine, you may purchase any of the following equipment:

• A flex band - to provide extra resistance which will help increase upper and lower extremity strength
• A fitness circle - a specialized piece of equipment used to further challenge the core muscles.
• A stability ball - can be used to do many of the essential exercises instead of a mat
• Weighted balls - a pair of weighted balls (available in one, two and three pounds) are used in the essential workout class to add variety to the mat exercises and to focus on shoulder blade stabilization and posture, as well as increase upper extremity strength.

The flex band ($5), stability ball ($30-40), and weighted balls ($15-30) are reasonably priced and can add variety to a group or individual Pilates session.

Will Pilates help me lose weight?

No. Pilates will help you to tone and strengthen your existing muscles but the exercises will not help you lose 15 lbs. However, you may lose inches around your waist, thighs and buttocks as your muscles get tighter and stronger. In order to lose weight, you need to participate in some form of aerobic exercise that will get your heart rate above your target zone for at least 20-30 minutes. A combination of Pilates and aerobic conditioning is recommended in order to get optimal results from a workout regimen.

Do I have to be in really good shape in order to do Pilates?

No. The purpose of doing Pilates is to get into shape. There are many different levels of Pilates and many ways of modifying each exercise. Your instructor will modify exercises to meet your specific needs and to enhance your success. Exercises can be modified:

• To suit the fitness level of the participant
• To suit the natural posture or spinal shape of the individual.

Can I do Pilates if I have back pain?

Many people who have had a single episode of low back pain in the past, or chronic episodes of low back pain feel like they have a "weak back". It is appropriate to train the abdominal and low back stabilizers following rehabilitation of a back injury. It is not appropriate to do Pilates if you have an acute back strain or a herniated disc that is "flared up". However, if you have a back problem and you can manage your symptoms by modifying your daily activities, you could consider doing Pilates. We recommend that if you have any physical ailments, consult your physician, physiotherapist, chiropractor or any other qualified health care practitioner before beginning Pilates.

If you have any additional questions about Pilates, please do not hesitate to contact GRSM by e-mail at pilates@grsm.ca or by telephone at 519-622-4529.