Peak Performance Pilates

During these times it is a good idea to perform the One Hundred Breathing daily. Try 3 sets of breaths with 5 count inhale, 5 count exhale. 3 sets with 5 count inhale, 10 count exhale. 3 sets of 10 count inhale, 10 count exhale.  It brings new air in, old air out. Like house cleaning for your lungs!  It keeps your lungs pliable.  You can also use it as an indicator to check how you feel during it over the months. How does it feel today? how does feel next week? If it gets significantly harder, then maybe you can make a call to your health professional.  You can perform the One Hundred breathing, sitting or standing or anywhere.

RP Scissors, © 2007 J. Stacey

March Matness: The Scissors

Slide your right leg along the ceiling away from your nose. Reach your left leg up to the ceiling.

Chest away from your chin. Try to keep the scapulae on the ground.

You can practice on The Spine Corrector, Arc or Foam Roller.

Pictures from Jennifer Stacey’s Peak Performance Pilates Manuals: Movement Perspectives™, Teaching the Reformer Repertoire, Roller Play, Immersion™ Pilates Aquatics™ and soon to be published Mat Repertoire, and Immersion™ Pilates Aquatics™ manual. https://peakperformancepilates.com/store/

Immersion™ Pilates Aquatics™

March Matness: Neck Pull

©2007 J Stacey

©2007 J Stacey

Immersion™ Pilates Aquatics™ Course. May 1 -3.  Moraga, CA 

Classic Pilates in, on and by the water.

“I got a thousand hours of information from the 18 hour course.” KP
“With every experience of Immersion™ Pilates Aquatics™ I learn new insights that directly transfer to teaching in the studio. I’m falling in love with Pilates all over again, it’s great!”   FS

Sign up early, space is limited. info@peakperformancepilates.com.

Pictures from Jennifer Stacey’s Peak Performance Pilates Manuals: Movement Perspectives™, Teaching the Reformer Repertoire, Roller Play, Immersion™ Pilates Aquatics™ and soon to be published Mat Repertoire, and Immersion™ Pilates Aquatics™ manual. https://peakperformancepilates.com/store/

© 2007 J Stacey

© 2007 J Stacey

© 2007 J Stacey

© 2007 J Stacey

© 2007 J Stacey

March Matness: Double Leg Kick.

Joseph Pilates had an apparatus – it had a small spring with a handle on one end, and a loop on the other end. You held the handle in one hand, the loop was on the foot.  You had one on each side. On the Double Leg Kick:  you stretch the legs, which takes the hands back down towards the feet, which slide the scapulae down, which rolls the collarbones forward and up, and the eyes roll forward and up (around the ears). Follow the leader! (“legs – hands- shoulder blades- collar bones – eyes”).   Other cues:  You have a snowball under your belly. Keep your belly off of the snowball the entire time. Exhale, kick the legs 3X, legs zipped, pelvis still. Inhale into the sides of the lungs as the hands slide down.  Do not over rotate your elbows.  If you see the picture of Joseph Pilates performing the DLK his legs and hands are reaching backwards in a straight line.

Pictures from Jennifer Stacey’s Peak Performance Pilates Teaching manuals. https://peakperformancepilates.com/store/

Update for the Covid era: Try simulating Immersion™ Pilates Aquatics™ version so you do not have to put your face on the Mat.  You get the extra proprioceptive challenge to animate the centers and perform it perfectly! Can apply to the Swan and Single leg Kick.

March Matness, Day 13: Single Leg Kick. Immersion™ Pilates Aquatics™  

Classic Pilates in, on and by the water.
Immersion™ Pilates Aquatics™  Course. ZMay 1 – 3. Moraga, CA.. 

“I got a thousand hours of information from the 18 hour course.” KP
“With every experience of Immersion™ Pilates Aquatics™ I learn new insights that directly transfer to teaching in the studio. I’m falling in love with Pilates all over again, it’s great!”   FS

Sign up early, space is limited. info@peakperformancepilates.com.

RP SLK © 2007 J Stacey

Raisa Punkki ©2010 J Stacey

Pictures from Jennifer Stacey’s Peak Performance Pilates Manuals: Movement Perspectives™, Teaching the Reformer Repertoire, Roller Play, Immersion™ Pilates Aquatics™ and soon to be published Mat Repertoire, and Immersion™ Pilates Aquatics™ manual. https://peakperformancepilates.com/store/

March Matness, Day 12: Swan. Immersion™ Pilates Aquatics™  

Classic Pilates in, on and by the water.

Immersion™ Pilates Aquatics™  Course. May 1 – 3.  Moraga, CA 

“I got a thousand hours of information from the 18 hour course.” KP
“With every experience of Immersion™ Pilates Aquatics™ I learn new insights that directly transfer to teaching in the studio. I’m falling in love with Pilates all over again, it’s great!”   FS

Sign up early, space is limited. info@peakperformancepilates.com.

RP Swan © 2007 JStacey

RP Swan2 © 2007 JStacey

Pictures from Jennifer Stacey’s Peak Performance Pilates Manuals: Movement Perspectives™, Teaching the Reformer Repertoire, Roller Play, Immersion™ Pilates Aquatics™, and soon to be published Mat Repertoire. https://peakperformancepilates.com/store/

March Matness: The Saw

To avoid what Romana would call “Paddle Boating” your feet during The Saw; place Moon Boxes or head pads on your feet.  If your feet move, the boxes fall over. This will teach you to turn from your spine, and not your hips.

Immersion™ Pilates Aquatics™ 

Classic Pilates in, on and by the water.

Immersion™ Pilates Aquatics™  Course May 1- 3 in Moraga, CA.

info@peakperformancepilates.com

Pictures from Jennifer Stacey’s Peak Performance Pilates Manuals: Movement Perspectives™, Teaching the Reformer Repertoire, Roller Play, Immersion™ Pilates Aquatics™ and soon to be published Mat Repertoire. https://peakperformancepilates.com/store/

March Matness: Corkscrew

Immersion™ Pilates Aquatics™ (IPA™)  Teachers’ Course. Moraga, CA,May 1 -3

Classic Pilates in, on and by the water.

Open Leg Rocker:

Happy First Day of March Matness!  The One Hundred.

Day 4: Single Leg CircleImmersion™ Pilates Aquatics™  

Rolling Like a Ball ©2007 JStacey

Day 6. Single Leg Stretch. Kathy Corey Workshop. Carola Trier partner Mat.

Health Service Notification

To our wonderful clients. 

Ongoing news about the Novel Coronavirus (COVID-19) is understandably creating concern and, although the risk to the general public is low, we wanted to keep you current on the latest information, to avoid panic and stay educated.
How can people reduce the risk of getting sick and prevent the spread of the coronavirus?
The best way for all San Franciscan and East Bay Studio Owners, Teachers and Clients to reduce their risk of getting sick, as with seasonal colds or the flu, still applies to prevent COVID-19: CDC recommendations:

• Wash hands with soap and water for at least 20 seconds.
• Cover your cough or sneeze into your sleeve or a tissue, then throw the tissue in the trash
• Stay home if you are sick. Our policy requires you to not come to class if you are sick. If you come to class when you are sick, you will be sent home for the safety of everyone.
• Avoid touching your face.
• Try alternatives to shaking hands, like an elbow bump or wave.
• Clean your mobile devices regularly.
• Keep common spaces and apparatus clean to help maintain a healthy environment for you, your teachers and clients. Frequently touched surfaces should be cleaned regularly with disinfecting sprays, wipes or common household cleaning products.
• If you have recently returned from a country, state or region with ongoing COVID-19 infections, monitor your health and follow the instructions of public health officials.
• There is no recommendation to wear masks at this time to prevent yourself from getting sick.
  
• Avoid close contact with people who are sick
• If you develop flu-like symptoms — fever, cough and difficulty breathing — and are concerned that you may have been exposed to COVID-19, seek immediate medical attention follow the instructions of public health officials. If you are considering travel, please also be sure to stay up to date on the latest travel advisories, which currently recommend avoiding nonessential travel to China, South Korea, Italy and Iran.
  •  If you have symptoms of acute respiratory illness are recommended to stay home and not come to studio until you are free of fever, signs of a fever, and any other symptoms for at least 24 hours, without the use of fever-reducing or other symptom-altering medicines (e.g. cough suppressants).
  Peak Performance Pilates is asking our community to take extra precautions:
  • Please wash your hands before and after the session.
  • Please bring clothes to change into. We prefer you not to wear clothes that have been on BART/MUNI.
  • Use elbow or wrist to dispense paper towels.
  • Use knuckle of wrist to turn off light switches.
  • Use tissue for doors, doorknob, locks and toilet handle.
  • Please wear shoes if going to the restroom.
  • Please leave the outdoor shoes at the entrance of the studio. Do not wear them around the studio.
  • Clients and staff will clean the vinyl, straps, handles, ropes, pads, dog clips, carabiners and barres that were used – between clients.
  • Staff will wipe down doorknobs with bleach disinfectant daily.
  • Staff will clean the non textile (metal, wood) parts of the apparatus with bleach/alcohol disinfectant between clients, and on a daily basis. A deep cleaning of the entire studio will occur weekly. Straps and handles will be cleaned.
  • We have hand sanitizers around the studio.
    We will provide disposable gloves upon request.
  • If you are uncomfortable with the teachers spotting you, please tell your teacher.
  • If you have traveled recently please inform your teacher ahead of time. The teacher may decide if you can come into the studio within 14 days of travel. If you have had contact with a person who has been found to be positive, please do not come into the studio.
  • If you are fatigued or feeling under the weather please do not come into the studio.
• There is currently no need to cancel classes. We continue to closely monitor events so that we remain fully prepared.  The Pilates studio is a place to be healthy.Communities thrive when we all stay committed to each other’s well-being. Someone who has a cough or a fever does not necessarily have COVID-19. Science and common sense remain our best tools for successfully addressing this situation.

How can people stay informed on the latest news about COVID-19?
Visit sfdph.org <http://sfdph.org> for the latest information, and sign up for the City’s new alert service for official updates:
text COVID19SF to 888-777.