PURE Pilates Holiday Schedule

Friday December 24th - NO CLASSES

Saturday December 25th - NO CLASSES

Friday December 31st:

730am - Pilates with Patricia!

9am - Pilates Fusion with Melissa - celebrate the New Year with a mix of Mat, Reformer and Jumpboard!!

Saturday January 1st - NO CLASSES - HAPPY NEW YEAR!



Wishing you and your family a very Happy Holiday and a Healthy New Year!!

From all of us at PURE Pilates

Budget Shopping for your health!!

We all know that groceries can cost us a fortune. Who knew eating healthy could cost so much! Unfortunately the high cost in "good for you foods" has caused our nation to go for the not so healthy options such as processed foods and fast food. Here are some great tips to get rid of the drive up window and get back to your healthy eating habits for less!!

Meal Planning Tips
Not planning meals and not creating a shopping list are two mistakes that cost shoppers more in the long run. Planning is essential to eating well, especially when dollars don’t go as far as they once did. A healthy diet is affordable with a little planning, smart shopping and basic cooking skills.

•Check your fridge and cupboards to see what you already have on hand that you can use.
•Plan meals around the best weekly store specials. Stock up on sale items if space allows.
•Use coupons only for items you already buy.
•Get inspired by exploring one of the many online recipe finders, or check out a cookbook from the library.
•Add more meatless meals. Meat is the most expensive part of a meal.
•Use leftovers, to save time and money.
•Keep a running shopping list and jot down items when you run out. To make shopping easier, organize the list around your grocery store layout.
•Keep all your weekly meal plans. In no time, you’ll have a monthly menu cycle and a “go-to” list of quick meals.

Shop Smart
Use these tips to “work the store” to your advantage:

•Stick with an organized list.
•Eat first. Hungry shoppers overbuy and usually purchase prepared (less healthy) foods.
•Shop alone if possible. A partner and/or children tagging along can quickly stray from the list and increase the food bill. However, shopping with kids is a nice way to teach them smart shopping habits, so if they come along, set expectations before leaving the house.
•Get a grocery store loyalty card.
•Shop the perimeter to fill up on fruits and vegetables, protein and dairy.
•Look for bargains near the ends of aisles and on the upper and lower shelves. Cheaper, generic store brands are typically found on lower and upper shelves and have the same nutritional profile as name brands.
•Compare unit prices of different product sizes and brands. Unit prices are found on the shelf tags below the food items.
•Buy in bulk.
•Make your own single-serving snack packs from larger bags of food.

Preparing Food at Home
After shopping, dedicate a little time to organizing food at home.

•Divide large packages of raw meat into smaller meal portions.
•When you have time, brown meat and chicken, package them and freeze them for use in meals later.
•Clean and cut up vegetables for meals and snacks that will be eaten within a few days. Wait to wash others just before eating.
•Cook in batches, and freeze extras.
•Keep a frozen-food inventory so that unknown meals don’t get buried in the freezer.
•Toss food into a slow cooker in the morning so that dinner is ready when you get home.
•Use the plate method: fill half the plate with fruits and veggies, one-quarter with protein and one-quarter with whole grain.


*Information taken from Idea Fit, http://www.ideafit.com/fitness-library/eating-well-on-a-budget-0?utm_source=Fit+Tips+December&utm_medium=email&utm_campaign=M1. Article by Jennie McCary, MS, RD, LD

What's the difference between Mat and Reformer??

You asked we listened!

I’ve been asked a lot as to what the difference is between Mat and Reformer and which one is better. It’s a great question that I think deserves some attention!

If you’re addicted to Pilates, like me, you already know how great it makes you look and feel. It increases flexibility, improves strength and posture and increases core strength and confidence! What more could you ask for? There are many forms of Pilates that one can do to get the results they want, but what is the difference?

With MAT work, one uses their own body weight to provide resistance and assistance for Pilates exercises. Gravity and body weight are the challenges during this type of Pilates work. Mat work is great for beginners due to the fact that one uses their own body weight and learn how to control their body and muscles in order to execute the exercises properly and safely.

On the REFORMER, one is given an extended range of resistance and assistance through weighted springs. Through this system, support and assistance is given in using the proper muscles for specific exercises This, if practiced regularly, will create visible results sooner than in a mat class.

Both Mat and Reformer done together can be quite stimulating to the body and create fabulous results no matter what ones goals are. When done together one will notice a difference in strength and flexibility and exercises may seem a bit less daunting and painful due to the fact that the correct muscles are being used and nothing is being strained. This in turn will create everlasting results that can be used in any aspect of one’s life.

PURE Pilates and Commonwealth Sports Club work together to provide the best Pilates Mat and Reformer classes that Boston has to offer. Try them both and see what it can do for your body. I did – and I’m hooked!!!

Jump into the Holiday Season with Pilates Jumpboard!

Jump into the Holiday Season with Pilates Jumpboard!!


A true TOTAL BODY workout: Pilates Reformer WITH Cardio! Tone your entire body while burning an average of 350 calories per hour! Plus - you get the benefit of a killer leg and butt workout - what more could you want!

Try a class today! Classes start November 1st!!


Mondays at 630pm with Eric
Thursdays at 6pm with Tara
Saturdays at 930am with Melissa

*PLEASE NOTE*

Prior Pilates Reformer experience is necessary to participate in any Jumpboard class. Those with the following injuries should not participate in Jumpboard: Back, Ankle, Hip, Knee.

Buddy Week 10/25-10/29

Bring a friend to your Reformer class for free !

Bring a friend to a class during the week of October 25-30th. Members and non-members are welcome! If your friend purchases a package of the day he/she attends their class you get a free class! In honor of Breast Cancer Awareness Month, wear PINK to your classes the 25th-30th !

Additional Information:
Get your "Buddy Pass" from your instructor during classes this week. Email info@purepilatesboston.com with your friends full name and what class you'd like to bring them to so that we can reserve their spot! Make sure you bring your pass with you on the day of the class you are bringing your friend to.

We look forward to working with you and your friend!

One Year Anniversary Open House

SAVE THE DATE!

PURE Pilates 1st Anniversary Celebration
Oct 2 930am - 2pm

FREE CLASSES FOR ALL from Beginner to Intermediate!!!
Sign up at http://www.purepilatesboston.com/

Special Savings - one day only!
Bring a friend - if they buy a package they get member pricing
If you buy a package you get a free class!!!

Any questions please email us at info@purepilatesboston.com

PURE Pilates Success Story

Kathy Gallo-Vines
















Diet: Started Weight Watchers in August 2009

Pilates Reformer: Weekly sessions with Maria since October 2009

Group Fitness: 1 - 2 Group Exercise Classes/Week

Cardio: 1—2 days doing 30 minutes of cardio

Weight Loss: 23 lbs!

Dress Size: from a 14 to an 8

Deep Breathing for Energy

September is coming fast which means changing leaves, cooler temperatures and the sun setting earlier and earlier in the day. Let’s face it, the dog days of summer are over. Sometimes it’s tough to stay focused and motivated with the sun setting at 4pm! We end up getting tired as soon as the sun starts to set because our bodies are naturally in tune with the sun; when it rises it’s time to get up, when it sets its time to settle down for the day. So how do we fight these mid day doldrums when the sun sets before its time to go home? Do you have 10 minutes?

Deep breathing helps re-energize your body giving you that boost you need to get through the rest of your day. It’s better than coffee or whatever energy drink suits your fancy because its natural and you’re not filling your body with caffeinated toxins for that extra boost that always ends in a crash. Not convinced? Try it for yourself and see!

Deep Breathing 101

Get comfortable. If you’re in your office and you have a door, shut it. If you are in a cube put your headphones on for a couple minutes and tune out. Find some place where you won’t be interrupted and find a comfortable position that you can stay still in for 10 minutes.

Close your eyes. Using imagery helps ease your mind and stop the million things that are circling around within it. This is your time to relax. Find a place or a thing that relaxes you and go there. Use all your senses to be there, smell it, feel it, touch it, hear it and breathe.

Start your Breathing. Breathe in through your nose and out through your mouth. Allow your breathe to be long and relaxed. Don’t force all your air in or out. Let it come naturally. Let this breathe take you to your place of relaxation for 10 minutes.

As a busy bee myself, I find that these 10 minutes of deep breathing help me stay alert, focused and calm throughout my day. Try it yourself and see how it works for you!

Melissa Dupuis
PURE Pilates Coordinator & Trainer

Staying Fit during Vacation

Last minute vacations before the summer ends? Stay fit while you travel!

Well its August, almost time to send the kids back to school, or go back to school yourself. Maybe you’re thinking of taking one last vacation before its back to reality and fall begins. Sounds like a plan – however don’t let your vacation plans spoil your hard work at the gym. Make a plan for yourself on how you’re going to fit in your workout routine on your vacation to avoid any setbacks. Here’s how!

Step #1 Plan ahead
Going on vacation is a time to re-energize and refresh your body and your mind, however it’s not a break from being healthy so don’t give up the good stuff like exercising! Wherever you end up choosing to go, make sure you are able to fit in some exercise in this vacation spot. And exercise isn’t just on the treadmill – try running on the beach or some Pilates or yoga!

Step #2 – Prepare yourself for your travels with healthy snacks
Traveling is always fun – but when we get hungry where’s the first place we go – to the snack bar! These places don’t always offer the most nutritious options. When traveling, whether by plane, train or car pack some healthy snacks for you and your traveling buddies so you can stay healthy and energized for your plans ahead! A cooler packed with fruits, veggies and nuts and heart healthy sandwiches like whole wheat turkey are a great choice! Not to mention saving a little bit of money!

Step # 3 – Dining out no-no’s
We all like to splurge and go out to eat when we’re on vacation – but that doesn’t mean you have to eat everything in sight. Try to opt for the lighter foods and stay away from the fried, creamy foods. If you indulge, indulge in moderation; one scoop of ice cream instead of the whole tub, or a lighter tropical drink instead of 5. You’ll not only feel better but you won’t feel as guilty and may I also mention that you’ll still look great in that bikini!

Step #4 – Don’t forget your workout clothes!
When packing it’s easy to say, “Oops I forgot my workout clothes guess I can’t exercise!” Think again! Pack your running shoes and your gym gear and you’re more likely to get that sweat session on your vacation to keep up your hard work and not miss a beat.
Try these on your next road trip and you’ll look fabulous before and after your trip! Happy travels!

Information taken from www.fitsugar.com “5 Ways to Stay Fit While on Vacation”

Breathe Deeply - Improve your Running

Breathing, it’s a natural every day occurrence within your body. You're doing it right now without even thinking about it. Summertime is a season for outdoor workouts such as running, swimming, cycling, and rowing. When you're doing these activities you need to power your muscles with fresh oxygen. To do this, you need to breathe deeply. Unfortunately, most of us are just breathing into our chest and not fully utilizing our lungs. Cross-training with the non-cardio workouts of yoga and Pilates can help. Along with strength and flexibility, these forms of mind-body exercise help you learn to breathe deeply and effectively.

Basically, your lungs are just a bit smaller than your ribcage, but we all tend to breathe just in top third of the lung. One reason being that like all muscles the intercostals, which run between the ribs, can get tight and inflexible limiting the expansiveness of your lungs. With a little training and some stretching you can breathe to your full potential, and increase your endurance.

How to breathe deeply:
Sit upright in a chair or cross-legged on the floor. Align your head over your pelvis while maintaining the natural curve and keeping the spine long.
Place your hands on the sides of your low ribs with your thumbs pointed back and your index fingers forward.

Inhale into the back and sides of your ribs filling your entire lung with air, not just your chest. Don't let your shoulders rise to your ears, since this causes unnecessary tension in your neck. It helps to remember that your lungs are three-dimensional and to imagine them expanding like a balloon filling with air, from the bottom up and outward.

Melissa’s note:
Running is one of the few exercises besides Pilates that connects the mind and the body. The next time you run be mindful of your breathe and make sure you breathe fully and efficiently trying to relax your muscles and focus the mind. Also be aware of your core connection, namely that pelvic floor. A strong center will protect your back as you run as well as give your legs the power they need to do their best. Try these tips the next time you go running and you will be feel rejuvenated and refreshed, kind of like how you feel after Pilates!

References:
Pilates Style Magazine June 2010
Fitsuger.com - http://www.fitsugar.com/Pilates-Breathing-Can-Help-Your-Running-8658546

New Classes at PURE Pilates

Two classes will be added to the Summer 2010 PURE Pilates Class Schedule:

Thursdays - 8:30 am - with Melissa

Thursdays - 7:00 pm - with Tara (PURE Pilates newest Trainer!)

New Pilates Trainer: Tara Simpson

PURE Pilates is proud to welcome Tara Simpson as our latest addition to our fabulous team! Tara will be teaching classes on Thursday evenings from 5-8pm.

Tara Simpson has enjoyed studying both movement and metaphysics since she was a little girl. She received her BFA in Dance and Choreography from Shenandoah University in 2001. Tara trained under several revered Pilates teachers in both Boston and San Francisco and became certified through the PhysicalMind Institute as well as continuing education through Power Pilates and Balanced Body University.

Tara has studied yoga for 10 years and completed trainings with Shiva Rea and Jill Miller as well as kids yoga through Karma Kids Yoga in NYC. She also has extensive studies in Thai Yoga Therapy with Saul David Raye in Santa Barbara, Reiki with Eric Lindemer in Boston, and most recently energy healing and angel therapies with Doreen Virtue in Hawaii. Tara believes that all of us have the capability to heal and find joy in our everyday life.

Welcome Tara!

5 Reasons to Strengthen Your Core

Strengthening your core (the muscles from your hips to your shoulders) is like giving yourself a full-body makeover: You'll feel smarter, younger, and better all over. Mark Verstegen, author of Core Performance (Rodale 2004), makes the case for a hard core workout.

1. It Reduces And Prevents Pain
"A strong core stabilizes you and works like a natural brace for your joints."

2. It Makes You Look Taller and Thinner
"When you strengthen your upper back and shoulders, the muscles are pulled back and down, removing any trace of a hunch."

3. It Delays the Aging Process
"A strong core keeps your body aligned, so that you can function properly."

4. It Improves Mental Function
"Having a stable and aligned spine allows your brain to receive your body's messages more efficiently."

5. It Improves Performance
"Stabilizing your core hones your fine motor skills, so you can react quickly and stay balanced on unstable surfaces."

References: Women’s Health.

*Melissa’s note: Pilates not only strengthens your core but it also gives you total body awareness, a longer, leaner and stronger body with less pain and more power!

Pilates Success Story: Naomi

"The Pure Pilates 30 Day Challenge has been an amazing experience! I dropped a size and a half in 2 months. It seems like every week my clothes feel a little different than they did the week before. I've found that my cardio workouts are more effective now that I have body awareness to recognize when my form is correct. I have more energy; I feel healthy and happy, and I can see the results in my day-to-day life."

30 Day Challenge

Are you up for the challenge?

Get a Longer, Leaner, Stronger body in just 4 weeks!

Contact info@purepilatesboston.com for details.

Pilates Trainer: MELISSA DUPUIS

Melissa Dupuis has been in the fitness field all her life growing up as a dancer in the Boston area. She graduated from Mercyhurst College in 2006 with a BA in dance and is currently receiving her Masters degree in Holistic Wellness through Clayton College of Natural Health. With her career as a professional ballet dancer she was introduced to Pilates in her early training and fell in love with it. She began her training in Pilates through Balanced Body under the tutelage of Zayna Gold. She is currently certified in Mat I and II, Anatomy and Reformer I, II and III. Additional certifications include NASM certified personal trainer and Level I Yoga instructor through Yogafit.

Melissa enjoys teaching with passion and energy in which you will see in all of her classes. Her participants should feel that her classes are very open-minded in which she allows permission for each individual to listen to their body and its needs for the particular class.

Pilates Trainer: PATRICIA MENDOZA

Patricia enjoys helping other people set and reach their fitness goals at all levels aspiring, intermediate level and multi-sport athletes.

She is certified to teach a variety of classes including Reformer Pilates, Mat Pilates, Power Yoga, Zumba L1,Zumba Gold, Zumba L2, Zumba toning, Spinning ,Reaction Cycling, Body Sculpting, Powerflex, Aqua and Certified Personal Trainer.

AFAA Certified Fitness Instructor since 1997, as well as ACE certified.

Pilates Trainer: MARIA BARRY

Maria Barry is a certified AFFA and a certified NESTA Pilates Instructor.

Maria is the group exercise manager at the Commonwealth Sports Club. She takes a lot of pride in and believes strongly in the benefits of Pilates. Pilates Reformer training provides a sturdy foundation for one to build the core strength that is necessary for ones personal health.

Aside from Pilates, Maria teaches all forms of group exercise classes including: Aerobics, Boxing, and Yoga. Maria brings enthusiasm, passion, and energy to her client's workouts. She educates her clients so they get optimal benefits from exercise.

Her mind and body approach conditions the body and helps one develop their inner self. Pure Pilates' Pilates Reformer programs are created to assist each individual in reaching his or her goals.

Pilates Success Story: Crystal

SUCCESS SECRET

"Melissa added 2 hours of cardio to my weekly Pilates Reformer routine. I adjusted my diet to see better results: cut down alcohol, white bread, rice, & potatoes. I switched breakfast from bagels everyday to granola. Not only do I feel and move better, but its hard NOT to notice the results of doing Pilates Reformer."

About Pure Pilates

Pure Pilates opened its doors to the public in the fall of 2009. Located inside the Commonwealth Sports Club on Commonwealth Avenue in Boston, Pure Pilates is open to CSC members as well as nonmembers. CSC members receive a discount on Pilates packages.

Pure Pilates offers private and group Pilates training by some of the finest and most experienced fitness professionals in the Boston area. All of our Pilates trainers are Certified Personal Trainers and Certified Group Fitness Instructors.

To learn more about Pure Pilates' Trainers or to contact them, please visit our

PURE Pilates Website

What is PURE Pilates?!

What is Pilates?
Pilates is an exercise system developed by Joseph Pilates designed to strengthen and lengthen muscles, increase flexibility, strengthen the core, prevent injury, improve posture, balance and overall health. A typical Pilates class involves exercises for every part of the body and is performed on a mat or on specially designed equipment.

Mat Pilates and Pilates Reformer
A Pilates Mat class involves performing each exercise on a mat with or without props using one’s own body weight for resistance and strength. Pilates Reformer is basically like a traditional mat class using most of the same exercises except one is performing these exercises on an apparatus. The springs and straps on the Reformer allow one to use resistance in order to connect the proper muscles to the exercise being performed. Participating in both Mat and Reformer classes will greatly increase one’s body awareness, flexibility, and posture and core strength. One will see a great difference in their Mat class if they regularly participate in a Reformer session.

Private Pilates Training
During a private session with a Pilates Trainer, your needs are thoroughly assessed and met. Each workout will be specific to your goals and ability in order to obtain the best results possible.

Group Pilates Training
Working in a semi-private or group class is a cost effective way to get the results that you want. PURE Pilates has an intimate setting with only four Reformers, therefore you can be assured that you will still get the individual attention you need within a small group setting.