Four self-care Practices for Pilates instructors 29 Oct

Four self-care Practices for Pilates instructors

Self-care Practices for Pilates instructors

Caring for yourself is the best way to care for your clients. As professionals in health, fitness and mindful movement, our clients’ happiness and well-being are our utmost priority. However, because we place so much focus on others, we can neglect our own well being. Self-care for instructors is important to ensure you’re keeping calm when you’re teaching multiple classes a day. 

Therefore, we thought, who better to talk to about self-care than our fantastic and inspirational Dynamic Pilates teachers, Korin and Tiffany! We decided to pick their brains for incorporating self-care into their daily routines so they can perform at their best for their clients. 

Tiffany: “this month I am teaching 6 days a week, and 4 classes in a row! It’s a feast or famine kind of world kind of business. As studio owners and teachers we are just happy to have clients who are able to pay, and with Covid we don’t know what next month will bring. Studio owners are literally living on the edge right now so it’s never been a better time to ensure you’re taking self-care measures.”

With these top tips and 3 pints of filtered water a day, you’ll be glowing like a true Dynamic Pilates professional in no time!

  1. Preparation. 

Tiffany and Korin are big believers in preparation – they write out all of their lesson plans the night before. “Confidence comes from preparation! Especially when you are busy and overwhelmed having a clear lesson plan prevents you from feeling scattered. A scattered teacher can come off as overwhelmed.” says Tiffany. Getting a good night’s sleep is also extremely important for self-care. Korin recommends A.Vogel Dormeasan Sleep Valerian Oral Drops which she takes every night before bed and BetterYou Magnesium Body Spray which Korin sprays on her feet before bed – Magnesium is known to help relax, calm and aid sleep. Korin also makes sure she winds down each evening, away from her mobile phone.

  1. Build your Immune system. 

Korrin recommends that, “good gut health is the root to a healthy immune system. Take a good probiotic and consider digestive enzymes if you suffer from stomach issues such as bloating and if you’re sensitive to certain foods.” 

  1. Start your day right, get into a routine that works for you. 

Tiffany says she is a “huge believer in CBD, it helps with my inflammation, anxiety, insomnia and so much more. And because of CBD I pretty much take no supplements.  My biggest life hack is combining CBD with caffeine every morning. The CBD levels my anxiety and provides a sense of calm, while the caffeine creates mental clarity.” Tiffany recommends Core Living CBD. 

  1. Look after your voice. Learn to project and use your voice correctly so you’re not overstraining. According to Teacher Starter “…the volume of sound we make when shouting often comes from a closed and strained throat, the volume we can create when projecting our voice comes from an open throat, thus reducing the stress placed on our vocal folds.The most simple way to begin learning how to project your voice is to imagine your voice coming out of your mouth and physically travelling across to the other side of the room. This little mind trick helps us to practice “forward resonance” which is the fancy term for increasing the volume of our voice by making it resonate in the hollow parts of our face. Speaking ‘from the centre of your face’ helps to reduce the strain on your throat and your vocal chords while maximising how far your voice can be carried across a space.”

A mic also helps ensure you’re not shouting. We recommend the wireless Shure SM31FH Fitness Headset Microphone and Wireless body pack transmitter. 

Sources

Cassie, September 2016, Teach Starter, Voice Care for Teachers <https://www.teachstarter.com/gb/blog/voice-care-for-teachers-gb/> 

We Explore The Best Mat Accessories For an Effective Workout 25 Oct

The Best Mat Accessories For an Effective Workout

We Explore The Best Mat Accessories For an Effective Workout

At-home mat workouts are a hot topic right now and if you haven’t added them to your lockdown routine yet, Dynamic Pilates TV’s selection of best mat accessories will make you want to get on board. 

By incorporating the floor mat into your exercise routine you can simply build on major areas of fitness such as flexibility, core strength and muscular endurance. You can achieve this by using both compound and isolation exercises. 

  • Compound movements rely on the coordinated actions of several muscle groups – using two or more joints. A great example of this is the squat, which works the core, hamstrings, calves, glutes and lower back all at the same time. We all want our exercises to be effective and by including a small number of compound exercises you can achieve a full body work out efficiently. 

What are the benefits of compound movements? 

    • Balance and Coordination are improved.
    • More calories are burned.
    • The risk of injury during classes, sport and other activities is reduced.
    • You improve your cardiovascular performance as your heart rate is increased.
    • Muscular endurance and strength is increased, allowing you to exercise for longer.
  • Isolation exercises work one muscle or one muscle group at any one time.  Through this type of exercise you are able to select which area you would like to focus on, and move through different muscle groups accordingly.

What are the benefits of isolation exercises? 

    • Muscle strengthening. 
    • You can increase both size and endurance of a specific muscle type.
    • Able to measure and monitor how much each muscle group is being worked.

We suggest planning your exercises weekly, writing down reps and timings so you can create some healthy competition with yourself – improve and achieve your goals! Use the Dynamic Pilates TV app where you can easily categorise and browse classes. This is a great way to make your workout routine more fun so you will stick to it long-term. 

Four fun props and accessories to help you to mix up your mat workout:  

  1. BOSU BALL 

This incredible tool is a favorite for DPTV, it will help you build core strength, add the extra challenge of balance training. It essentially takes many of your favorite bodyweight and dumbbell strength moves and dials them up a notch by adding an unstable surface.

Our go to Bosu Ball is the Pro Balance Trainer. 

Here are our top classes using a bosu ball: 

  • Full Body Bosu Sculpt – A 20 minute full body sculpt with the option to use lightweight dumbbells.  
  • Bring it on Bosu – A 30 minute to work your entire body in every direction and leave you sweaty and invigorated. With the option to use lightweight dumbbells. 
  • Bosu Bliss with Hope. – All you need is a bosu ball! 
  1. A CHAIR OR STOOL 

We’ve all had to get creative while exercising at home under quarantine, and since not everyone has a fully-stocked home gym, it means finding new ways to stay fit. You should only try these movements if your chair is able to handle your bodyweight. If you have a pilates mat, you might want to also place that on the floor to keep the chair from slipping.

Our three top DPTV classes using the a chair or stool: 

  1. DUMBBELLS 

In DPTV classes we prefer to use lighter weights, sets of 5lbs/ 2KG  and a set of 10lbs/ 4KG. We also stay clear from neoprene coated weights as they don’t easily wipe clean and in the COVID world, that’s a pretty big deal. We use Papababe Dumbbells Free Weights. 

Our favorite free weight sculpt classes are:

  1. TRX 

Perfect for sculpting your body, TRX stands for Total Body Resistance Exercises – and it compliments Pilates perfectly, with the same principles taught in Pilates carrying over to the TRX. Many TRX exercises target the shoulder girdle as a core connection. These exercises work your upper and lower body from multiple angles, targeting every muscle and replicating how you should be moving in everyday life. Ideal if you’re feeling ‘stuck’ and not moving as much during lockdown. The TRX doesn’t just sculpt your body, you will get stronger all over, you’ll also perform better and be less prone to injury. Plus, because you’ll need to maintain balance (the straps are wobbly), each move works your core and even your smaller stabilising muscles. 

The portable, suspension trainer can be used almost anywhere, at any time. We see a lot of people using park trees to anchor or hang the TRX. Trust us, it won’t be long before you’re obsessed with the TRX too!

Our favorite exercises to do with the TRX are below: 

  • Flying Squirrel by Tiffany – This class performed as shown is pretty advanced however, with simple modifications this class would be appropriate for beginner clients.
  • Let’s Take Flight by Amanda – designed to help you find length and strength all while challenging your balance, this has a great Yoga spin on TRX.

Mat exercises that require zero equipment: 

  • Mix n Match Bodyweight legs – This Mix n Match series is a circuit based workout, where you can repeat the circuit as many times as you like, or you can mix them up with other circuit classes to add more variety.
  • Mix n Match Arms and Legs – This class requires just your mat and focuses on those deep abs as well as a good upper body burn. 
  • Wake up flow with Emma  – The perfect dynamic workout to wake up to. 
No Pilates Reformer? No Problem! 16 Oct

No Reformer? No Problem!

No Pilates Reformer? No Problem!

Incorporate these reformer inspired workouts into your training to strengthen and tone your body whilst at home, we cover Korin’s key exercises from her latest “No Reformer, No Problem” class. This fun, 40 minute mat class is a lockdown-proof workout using sliders, lightweights and resistance bands to specifically target the muscles typically used with a reformer machine. 

Inspired by reformer moves to give you peace of mind if you’re missing your favourite Pilates Reformer class. 

Four accessories you’ll need. These home gym tools won’t shatter your purse, they take up next to no space and offer a world of varied movement possibilities: 

  1. A long resistance band

A little resistance goes a long way. This tool is a great way to replicate tension and resistance mimicking the springs you find on the reformer. We recommend Sweat Betty’s long resistance band (1.5m x 15cm) – Korin uses the blue, medium strength resistance. 

How can I use a long resistance band to replicate the reformer? 

Korin mimics the footwork usually performed on the footbar, working her ankles, pelvic floor and core, pressing the band away whilst flexing her foot. 

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Arms in straps are also replicated, where Korin wraps the long resistance band under her back, as shown below. Korin mimics the feeling of pulling down the straps on the reformer with her arms, whilst she pulls on the band. You’re able to add more resistance by shortening the band. You may not feel as much tension as you typically would with arms in straps exercises, but it’s the same movement working similar muscles. 

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  1. Sliders

Those tiny little discs, also known as gliders, can make even the simplest moves especially more challenging. Sliders are Korin’s go to tool when replicating a dynamic reformer class. Korin uses these dual sided “Slided Gliding Discs” – they’re portable and can be used on most surfaces at home, the gym, or when travelling. 

How can I use sliders to replicate the reformer? 

Korin demonstrates how the sliders help her glide across the floor, like how you would glide across the reformer carriage. Sliding your straight, back leg into a backwards lunge across the carriage or in this instance, the floor with the other foot remaining static. Super slow and controlled you’re able to target the glutes, hamstrings, abs and hips. It allows a greater emphasis on both powerful hip flexion and extension on either leg, get ready to feel the burn! 

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  1. Lightweight dumbbells

Korin uses the 1KG/ 2lbs Fitness Mad Unisex’s Neo Dumbbells lightweight, neoprene coated dumbbells that doesn’t add too much tension to the upper body. Korin uses the lightweights to make the exercises slightly more difficult, ensuring her arms and back are performing – but you can add heavier weights or no weights if you prefer.

  1. A pilates mat 

Liforme is Korin’s go-to pilates mat the eco-friendly, well gripped mat also has handy markers to help you position yourself evenly and help your teacher to see where you’re at – genius! 

We recently posted our tips on how to get motivated to workout, and suggested you wear the right gear so you feel good when exercising. We’ve had a lot of people ask what workout brand Korin is wearing. Its My Gym Wardrobe – Korin is wearing a Cova White Cheetah Sports Bra and matching leggings – the ultimate feel-good, fashion meets function kit. 

Korin also sports Toesox, for extra comfort and grip – Korin is wearing the black Half Toe Plie Barre Socks. 

We would love to know how you get on with this new class, please be sure to tag us on Instagram or Facebook!

pilates and mental health 9 Oct

World Mental Health Day

This World Mental Health Day 2020 has been said to be the most important one yet. Covid-19 may be a physical illness, but it has also hit mental health hard. We know that the levels of anxiety, isolation and the uncertainty experienced have become widespread. We believe that prioritising mental health has never been more important, that’s why this year we want to bring everyone together to mark the day by each doing one thing for better mental health.  

The World Health Organisation recognises World Mental Health Day on 10th  October every year. This year’s theme set by the World Federation for Mental Health is ‘mental health for all’.

Mental health problems affect around one in four people in any given year. 

Our mental health is just like our physical health, everybody has it and we need to take care of it. They can range from problems, such as depression, anxiety, trauma-related disorders and addictive behaviors, to rarer problems such as schizophrenia, eating disorders and  bipolar disorder. 

Watch this animation from Mental Health Charity, Mind who explains what mental health problems are and how they can affect us. 

How do I support someone who may have Mental Health problems? When you are aware there is an issue it’s important not to wait and hold off speaking with them. You don’t want to wait and hope they come to you and lose valuable time in getting them the support they need. Talking to someone is the first step to take when you know they are going through a hard time. This way you can find out what is troubling them and what you can do to help. 

MentalHealth.org suggests “let them lead the discussion at their own pace. Don’t put pressure on them to tell you anything they aren’t ready to talk about. Talking can take a lot of trust and courage. You might be the first person they have been able to talk to about this.” 

We want to encourage you to get involved in Mental Health Awareness Day, below are ways in which you simply can. 

Join us for a FREE Instagram Live mat class on Friday 16th October at 8:30AM (GMT) called No Reformer? No Problem! On The Sports Edit Instagram Account – All we ask is that you donate to one of our favorite charities that help mental health: 

7 ideas to make a positive change for Mental Health Awareness Day: 

  1. Encourage someone to do a DPTV class with you, we all know that exercising is a great stress release. We’re currently doing a free 14 days trial. 

Here is a list of feel-good classes that can help with stress:

    • Power Push With Zoe A class that nods to the complex training method. Engaging those fast twitch muscle fibres by combining explosive power moves, get ready to work and release some tension!
    • Feel Good Friday A 40 minute restorative class set at a slower pace, for those times when you still want to move and workout, but just less intensively!
    • No Reformer? No Problem! Fab if the person you’re working-out with doesn’t have a reformer. Using sliders and resistance bands to mimic the reformer machine, this 40 minute mat class is a fun replica of a dynamic reformer class. 
    • Restorative Reformer This class has been created to help you restore balance and find your center.

We’re a fan of boosting those great endorphins. Infact, according to WebMD Endorphins can “ trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.” 

  1. Send that special someone a feel-good care package. Fill it with everything that will make their day, whether that’s a soothing facemask, bath salts, their favorite chamomile tea, or even a pilates accessory!
  2. Host a virtual afternoon Tea & Talk with friends, family, colleagues or as one-on-one video call with someone who may need a good pick me up! 
  3. You can participate in Virtual Run 2020! Using the exercise training app and raise money for the Mental Health Foundation and ask people to sponsor you.
  4. Teach your skills. Are you qualified in anything? Why not teach a class online and ask each student to donate a certain amount. They learn a new skill whilst donating towards Mental Health Research. 
  5. Schedule a walk or jog with a friend. A great way to encourage someone to get out of the house and get talking. In-fact we were delighted to hear that in Scotland GP’s now offer “nature prescriptions” to patients to help treat mental illness, diabetes, heart disease, stress and other conditions.” Getting outdoors and into nature if you’re feeling ‘stuck’ at home has never been more important. 
  6. Add posters which raise awareness for Mental Health Awareness Day to your studio or workplace, download them here. Make these places a safe space to talk. 

We know some of these steps can sometimes trigger emotional responses: 

If you are worried about someone you know – their mental or emotional state, please be aware that you can contact Samaritans completely confidentially and free of charge by calling 116 123 (UK) or if you’re in America, call the Samaritans branch in your area or 1 (800) 273-TALK.

We are also well aware that people’s relationships with food may vary. If Tea & Talk triggers a negative reaction for someone with an eating disorder, we recommend contacting Beat on 0808 801 0677 (UK). 

SOURCES

  • Mental Health website, How to support someone with a mental health problem <www.mentalhealth.org.uk> 
  • McArthur D, et al. (2014). Factors influencing adherence to regular exercise in middle-aged women: A qualitative study to inform clinical practice.
    <ncbi.nlm.nih.gov/pmc/articles/PMC3975263/>
  • S.Carrell, The Guardian website, 5th October 2018,  Scottish GPs to begin prescribing rambling and birdwatching <www.theguardian.com> 
dynamic pilates tv staying calm in th pandemic 2 Oct

Losing motivation to workout as the pandemic continues?

Here’s How To Get It Back…

We’re determined to keep you on top of your workout if you’re struggling to attend your usual fitness class or gym during this tricky time. We all know it’s tough enough to get started, throw a pandemic into the mix and it’s near impossible. While the pandemic may have drained some of your desire to workout, it’s also the reason you shouldn’t ditch your routine.

That’s when having a list of motivational tips can help you be consistent. We’ve compiled a list of 7 practical ways to help you stay motivated and on track to meet your fitness goals.

It’s time to break those mental barriers and get our sweat on!

7 ways to keep motivated to workout at home: 

1. WORKOUT CLOTHES 

Call us picky, but what we wear to exercise really does make a big difference in how we feel during a workout. If something is too tight, itchy, or ill-fitting, it can totally throw us off. Find something that fits you and makes you feel good when you wear it. Bright colors, all black, or matching with your workout partner – whatever you prefer! 

Lay your kit out ready for your workout. Don’t think about it, just get dressed – it’s the best way to get motivated to work out. 

You’re also less likely to not workout if you’ve already got your exercise gear on! 

Here are a handful of the gym brands we love:  

  • Alo yoga – The LA unisex brand who make sweet matching sports bra-and-leggings sets, and stylish jackets to throw on top of your outfit.  
  • Beyond Yoga – If you like to feel comfy, and we mean really comfy, during your workout, look no further than Beyond Yoga. Their leggings, especially any made with their Spacedye performance fabric, feel equal parts silky and cosy on your skin. Plus, its high-waisted leggings are some of the best we’ve tried. They don’t feel too tight against your stomach, perfect for flowing from pose to pose with ease.
  • Lululemon  This Canadian athleisure brand has been a favorite for over 15 years, inspiring women to “find empowerment through fitness.” We’re obsessed with Lulu’s Align pants because they give tons of mobility, fitting like a glove, but they’re breathable. Their low-impact sports bras are also super comfy. 
  • Girlfriend collective: Great quality products which come in a wide range of sizes. They use recycled materials and support safe, ethical working conditions for its factory workers. Learn more about their mission here.

2. SET GOALS 

Set achievable goals –  what do you want to achieve? Write it down and add reminders around the house – surround yourself with motivation! A simple way to do this is label sticky notes with positive messages and goals. Plaster them on your alarm clock, bathroom mirror, or laptop. They’ll serve as a constant reminder to take care of your health.

And don’t forget to celebrate your achievements. Even if your goal is to complete three Intermediate/ Advanced DPTV classes, make sure to celebrate your first class, second, and third! You’ve improved, and you should be proud of yourself.

3. HELLO ENDORPHINS! 

No one ever worked out and regretted it. Keep a journal and write down how you feel after training. That way you can go back and take a look at those awesome feelings when you’re just not feeling in the mood.

You’ll probably write things down like: I feel great, I am so strong, I am so happy I finished that workout, I have so much energy and hello endorphins! 

According to WebMD Endorphins can “ trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.” 

4.  SCHEDULE YOUR WORKOUT AS AN APPOINTMENT

Add workouts to your calendar each week, think of these as appointments – as time for yourself. Decide what type of workout you’ll do, for how long, and where. Spend 10 minutes planning your activity for the rest of the week. Research shows that having a daily routine that incorporates physical activity helps to promote regular exercise. 

You’ll see that planning helps you get motivated to work out! On the Dynamic Pilates TV app you can add workouts to your list and download them to view even when you’re offline. 

5. EVERYTHING IS BETTER IN GROUPS

Organise outdoor or online workouts with friends, family or join an online class, such as DPTV! This will make you accountable for your workout – you’re less likely to miss a workout if you’ve committed to it. Follow us on social media for support – having a sense of community will give you purpose and keep you motivated. 

6. MIX UP YOUR WORKOUT 

Dare to leave your comfort zone and don’t do the same workout all of the time. Mix it up! You can go for a run or a bike ride or use the DPTV app where you can easily categorise and browse classes. This is a great way to make your workout routine more fun so you will stick to it long-term.

7. STOP EATING UNHEALTHY FOOD

When you eat unhealthy, processed, and high-sugar foods, your body doesn’t get the energy it needs. Instead, these foods can make you feel tired, lazy and unmotivated. So, make sure you eat a balanced diet with plenty of fruit and vegetables as well as protein, carbohydrates, and fat. Do this and you’re guaranteed to reach your fitness goals.

Read about our healthy food choices below: 

Meat is so 2019 and what to eat pre-pilates class by Nutritionist Jo-emma Larvin. 

A GENTLE REMINDER: Every day is different. Sometimes you may feel totally motivated, like you could run an ultramarathon. Other days you might just want to relax on the sofa. That’s totally normal. Just don’t forget that it’s about finding the right balance between exercise and recovery. Think about why you want to reach your fitness goals. Keep your eyes on the prize and train your motivation like a muscle – we believe in you!

If you liked this post you may also be interested in reading: 

Sources

  • McArthur D, et al. (2014). Factors influencing adherence to regular exercise in middle-aged women: A qualitative study to inform clinical practice.
    ncbi.nlm.nih.gov/pmc/articles/PMC3975263/
  • Images by Matt Flores
The Best Reformer Pilates Accessories 24 Sep

The Best Reformer Pilates Accessories

5 Props To Grow Your Pilates Practice

Bring the bespoke studio to your living room with our edit of the best tools and kit for your home. . 

Dynamic Pilates TV’s practice keeps your body and mind guessing with the innovative use of Pilates accessories. Mix up your current home practice; build a leaner and stronger body with some of these props chosen by Korin and Tiffany. 

  1. Magic Circle 

The Magic Circle is a small but effective tool, created by founder Joseph Pilates, that’s intended to help practitioners find their center. It’s also known as a fitness circle, Pilates ring, or fitness ring, but “magic circle” is the preferred name within Pilates. 

Korin says, “the Magic Circle is a great tool to challenge your regular Reformer workout, we use it in fun variations, such as the Rock n Ring class, Magic Circle Flow, Jumping Magic and Bikini Body Bliss. Old favorites feel brand new with the addition of the circle which represents your Powerhouse so that whenever you squeeze it, you feel your center.”

A magic circle provides muscular feedback and gentle to moderate resistance during a Pilates exercise. It is not intended to provide a heavy strength workout. 

Grab your magic circle and let’s create some Reformer magic. Watch all of our Magic Circle classes HERE. 

Which Magic Circle should I buy? 

DPTV’s Magic Circle of choice is the Ultra-Fit Circle. It’s specifically designed for home use and is made of flexible plastic with a soft, rubberised shell. Padded handles on both the inside and the outside of the ring offer superior comfort. Resistance is approximately equivalent to a 3-band Spring Circle. 15″ (38 cm) outside diameter.

Available in two sizes: 

Ultra-Fit Circle® Regular

  • Good for larger body types and broad shoulders.
  • More resistance provides more challenge.

Ultra-Fit Circle® Mini

  • Perfect for smaller body types and narrow shoulders.
  • Easier lower body work due to smaller size.
  • Achieve better leg alignment with feet directly under hips.
  • Light resistance is great for beginners.
  1. Small Pilates Ball/ soft ball 

“This is the number one prop I believe everyone should have.” Says Tiffany, “a small exercise ball can help you improve your abdominal, upper body, and lower back strength and flexibility.” When shopping for an exercise ball, look for ones made with strong, burst-resistant material.

Korin and Tiffany find a new way to use your small Pilates ball in their Soft Balls Hard Core, video and TIffany’s personal favourite, The Warmup!

The Togu from Balance Body is DPTV’s choice of prop, the perfect size, shape and texture for improving your Pilates technique. Soft and flexible, it conforms to the body and provides excellent feedback for core exercises including abdominals, oblique abdominals, back extension and lateral flexion. Durable and strong enough to kneel on, it can also be used as an unstable surface under the torso, foot, or knee. Quickly inflates (up to 12 inches/ 30cm) and handily deflates, to desired level of inflation.

View all of our classes where a soft pilates ball is used HERE.

  1. Resistance bands 

Resistance bands are a simple and versatile tool, since they use constant tension to stimulate muscle growth – without putting strain on your joints. They can improve mobility, flexibility, and strength, and have been proven to be a “feasible alternative” to lifting weights when it comes to activating your muscles, according to research published in the Journal of Human Kinetics. The study compared muscle activation during upper-body strength exercises with resistance bands vs. weights, and found the results to be very similar. They believe that the instability created by the bands is what causes muscle fibers to work harder, in some cases, than with free weights.

What resistance band should I buy? 

We recommend the Hip & Booty Resistance bands available on DPTV’s website. We regularly use resistance bands within our Reformer classes, find great examples of them being used in the Loopy Legs, Booty Band Delight and Barre Sculpt Two videos. 

View all of our classes where resistance bands are used HERE. 

  1. Dumbbells

Lightweight dumbbells will add some extra muscle toning potential to your practice. Depending on the exercise, we use dumbbells to target muscles in your arms, back, shoulders, chest and down into your core. Tiffany adds, “in true Pilates style, we practice resistance on both the exertion and release. That way we use eccentric contractions that build long, strong muscles.” One of the reasons DPTV uses lighter weights is to control the challenge level and not invite muscle use that is out of balance with the exercise. Also, even if the weight is light, hand weights will create extra stability work for your shoulders, core, and pelvis. Watch Korin and Tiffany demonstrate this in the DPTV Bring the Bounce, HIIT HOP and No Springs No Problem Flow. 

These Reebok soft grip dumbbells are ideal for Pilates, as they are covered in a comfortable EVA foam and have an adjustable hand strap to personalise them to the correct fit. Available in three light weights, 0.5 kg, 1 kg and 2 kg.

Watch all of our workouts with dumbbells HERE. 

  1. Swiss Ball  

Also known as a pilates ball, a Swiss ball can be made part of your Reformer Pilates routine, in fact, many Pilates routines will already advise the use of a swiss ball. Check out Korin using her Swiss ball to build core strength in the Double Ball Whammy Workout video. 

What is the best Swiss Ball to buy?

We recommend the eco-friendly Trideer Exercise Ball which is made from extra thick, hypo-allergenic material.

There’s no better workout method than Reformer Pilates, together with these props, Dynamic Pilates TV will provide you with a killer mix of strength, mobility, balance, coordination, flexibility and breathwork. 

Sources:

J Hum Kinet, 23 March 2018 NCBI, Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5873332/> 

Dynamic PilatesTV 17 Sep

The Dynamic Pilates TV Guide To Buying a Reformer

There has never been a better time to invest in a Reformer. With people missing group classes and the feel of pushing off the footbar of an actual Pilates machine (a.k.a. a Reformer) – it’s worth considering investing in one the same way you would a treadmill or an exercise bike, to keep up your studio practice at home. A Reformer at home will help you stay consistent with your workouts, continue your strength building, tone your body, improve your mental clarity and teach you how to use your breath – even during a lockdown! You will be able to enjoy the freedom to do Pilates day or night in the luxury of your own home. Dynamic Pilates TV looks into the best Reformer’s currently available and provides pointers on what to look for.  

 5 things to look for when buying a Pilates Reformer:

  1. Your body size – Ensure the size of the frame fits your body. Does the spring bar have multiple gear settings so it can be adjusted to accommodate? 
  2. Space – Find the best Pilates equipment for the space available. It’s good to have a couple of feet of extra space along the sides and the end of the reformer, less extra space is needed at the top of the reformer. If you need to pack it away does it have wheels and how compact is it once folded? 
  3. Quality – Minimal maintenance is key, for example some Reformer machines use rubber cords instead of springs which may be ok in the beginning for basic, light exercises, but once you progress, you’re going to need a more sturdy, hardworking Reformer. 
  4. Accessories – What does it come with? What accessories do you usually use? Are the accessories easily replaced?
  5. Price You get what you pay for. After working out on professional grade, high quality Pilates equipment in a studio, you may be disappointed with a cheap home model. You really will be better served to invest in something that will last you a lifetime at home with little or no maintenance.  

What’s the average price of a home reformer?

Home Reformer can average $1,000/ £775 – $6,000/ £4,621

What are the 3 best Reformers for home use? 

Balanced Body - Body Rialto™

  1. Balanced Body – Body Rialto™ 

For DPTV owner Tiffany who is 5 ft 10 inches, this is “hands down the best home Reformer for your money, as it was made for home use. I fit best on the Studio Reformer, the carriage and frame size is a bit bigger than most. The Balanced Body Studio Reformer also comes in a “stretch” length with 6 extra inches on the frame. The spring bar on all Balanced Body Reformers have multiple gear settings, meaning it can adjust to accommodate the smallest of bodies to the tallest. Which is hard to find with most Reformers! I’ve had my Reformers for 10 years and they have needed minimal maintenance.” 

A brand known for its innovative design, Balanced Body designs it’s Reformers with today’s group reformer classes in mind, the Rialto packs all the necessary professional-grade features. Tiffany especially likes it’s a quiet carriage ride, quick-adjustment ropes and cleats, and 3 position shoulder rests. The Rialto Reformer also comes with an added accessory, the Sitting Box Lite, for prone exercises, new abdominal exercises, side stretching and seated exercise, and a foot strap to secure feet while exercising.

Price: $2,795.00

  1.  Merrithew - The Elevated at home SPX® Pilates ReformerMerrithew – The Elevated at home SPX® Pilates Reformer

The Merrithew Reformer is DPTV owner, Korin’s Reformer brand of choice – “I particularly love the platform extenders, which allow for added stability in standing work and greater range of exercises, especially when adding the jumpboard for example. These machines are also super slim, making them ideal for home use.”

The Elevated At Home SPX® Pilates Reformer is 16.25 inches (41.3 cm) high from the floor, increasing accessibility and comfort, and making it ideal for people with injuries or mobility issues.  Merrithew provides packages with all of the accessories you need for the maximum performance and versatility. The Elevated At Home SPX Pilates Reformer includes: 

  • Reformer Box with Footstrap
  • Padded Platform Extender
  • Metal Roll-up Pole
  • instructional DVDs featuring over 250 exercises

And delivered 90% assembled, it’s less daunting to put together and get started.

Price: $3,999.00 

Align Pilates - F2 Folding Pilates Reformer

  1. Align Pilates – F2 Folding Pilates Reformer

If space is an issue, the Pilates F2 Folding Pilates Reformer is for you. The Align-Pilates F2 Folding Pilates Reformer was developed to allow you to exercise at home without requiring a large dedicated space, you can simply unfold, get your workout done and then fold, wheel away and compactly store your Reformer. The F2 features the same springs as the professional Align Pilates Reformers. These springs offer smooth and progressive resistance with a range of adjustments to fine tune the Reformer for your workout.

Price: £1,199.99 

 

We would love to see your home Reformers, be sure to tag us on Instagram or Facebook. If you have any further questions on buying a Reformer, feel free to get in contact, we would love to help! 

 

If you liked this blog post you may also be interested in reading the following: 

What are the best Reformer exercises for a strong core

How hard do I have to work to get results from Pilates? 

Can I do Dynamic Pilates before and after pregnancy? 

What_to_expect_at_your_first_reformer_Pilates_class 10 Sep

What to expect at your first reformer Pilates class

If you’re thinking about taking a reformer Pilates class, but you’re not sure what to expect – you’ve come to the right place. The first time you take any new fitness class it can be slightly intimidating, but the good news is Dynamic Pilates TV classes are for everyone!

There are some misconceptions surrounding reformer Pilates, like needing to be ‘in shape’ and at a high fitness level, but this is not true. The Pilates philosophy is to build a strong core and then progress outwards.

What is reformer Pilates? 

To put it simply, reformer Pilates is Pilates performed on specialist equipment (the reformer), which allows for a more targeted and dynamic workout. Incredibly effective, Dynamic Pilates TV (DPTV) classes are a time-efficient full body workout, improving your strength, flexibility, posture and of course your mental health! 

It may help to know a few things before your first Pilates reformer class. We spoke with Pilates experts and Dynamic Pilates TV founders, Korin and Tiffany to get the rundown on what to expect at your first class. 

Five things you need to know before your first Pilates reformer class:

  1. Wear fitted clothing. 

Korin believes this is an important factor, she advises you wear tight fitted, comfortable clothing – such as lycra leggings and a fitted top. Korin explains, “this is not only for comfort and ease of movement, but to allow the instructor to see the shape and alignment of your body – in Pilates we focus on alignment, technique and posture – and all of these details need to be seen.” If you have a good instructor, you can expect the trainer to be correcting you, helping you stay aligned. 

For a better performance we recommend you invest in some anti-slip, gripped socks, such as Toe sox, for stability and for hygiene too. 

The editorial team at Stylist magazine have put together a roundup of the best sustainable and ethical brands to wear during your workout, and we quite like them too:  

  • Girlfriend Collective turn old plastic bottles and fishing nets into bras, leggings and shorts you’ll never want to throw away.
  • Manduka’s leggings are sourced from environmentally responsible materials.
  • Tala is an affordable, new brand made from plastic bottles.  
  • Silou is produced with dedication and care in sweatshop free production houses. 
  1. You will sweat! 

A lot! Especially if you’re taking a DPTV class. Tiffany explains, “as an intelligent workout, DPTV is choreographed to eliminate the start and stops you usually find in a fitness class, so your body is working longer – for a better overall workout.” 

Korin adds, “we like to think outside the Pilates box, DPTV has a contemporary feel as we blend exercises together; adding bosu balls, jumpboards, hand weights and resistance bands – making our classes a little bit different, keeping it fresh and fun!” 

Be sure to stay hydrated and have a towel handy.  

  1. This isn’t a mat class. 

The exercises that are taken from the mat to the reformer machine will seem more challenging. While the movements may be small and performed slowly – they’re controlled, to target specific muscle groups, many of which you may never work in your usual fitness routine. Reformer classes introduce a whole other element too, utilising the machine to add resistance and leverage to certain exercises. 

If you have a good instructor, they should be correcting you to improve your alignment technique – something to be aware of as this will probably differ from your usual mat classes. 

  1. When in doubt, slow down. 

Slow and steady wins the race. Tiffany recommends that “for the best results, concentrate on your form, not your speed. Considered, controlled movements target your muscles and provide the most gains for your efforts.” 

  1. You’ll be working your pelvic floor muscles. 

In Pilates we talk a lot about the pelvic floor and the importance of using these muscles. At DPTV we focus on supporting these deep abdominal muscles in every class. Korin explains that, “many people do not realise the importance of the pelvic muscle – these exercises are essential to maintain good posture and support the internal organs such as the bladder and uterus.” 

With a busy lifestyle, keeping your pelvic floor in tip-top shape doesn’t always come easy. In fact, according to the The Telegraph: “an estimated one in three women and one in 10 men have some sort of pelvic floor dysfunction.” 

The good news is that in many cases, this condition is treatable through exercise. Like any other muscle, your pelvic floor can be strengthened, but you need to be taught properly how to perform these exercises and engage your pelvic floor correctly – That’s where Dynamic Pilates TV comes in! This will benefit your workout and overall core strength considerably. 

 

Why DPTV is great for beginners 

As a DPTV member you will have access to weekly updated classes, ranging from 30 mins to one hour, as well as shorter ‘flows’ and fantastic beginner classes – providing you with plenty of options to make your first few classes a lot less daunting. 

If you’re a beginner to reformer Pilates and are thinking of joining DPTV but have some questions, feel free to contact Korin and Tiffany through our support page here or direct message our Instagram page here. 

Take advantage of the FREE 14 Day FREE Trial and explore our videos library & we look forward to welcoming you to your first DPTV class! 

If you liked this blog post you may be interested in reading more on the difference between classical and contemporary pilates here. 

 

Sources

L.Faye, Stylist Magazine, Sustainable and ethical activewear for your next workout

<https://www.stylist.co.uk/fashion/ethical-activewear-uk-women-swimwear-gym-clothes-yoga-eco-environmentally-friendly-sustainable-green/226744> 

September 2016, The Telegraph, Why looking after your pelvic muscles is just as important as a gym workout <https://www.telegraph.co.uk/wellbeing/pelvic-floor-dysfunction/importance-of-pelvic-floor-muscles/> 

What_to_expect_at_your_first_reformer_Pilates_class 10 Sep

What to expect at your first reformer Pilates class

If you’re thinking about taking a reformer Pilates class, but you’re not sure what to expect – you’ve come to the right place. The first time you take any new fitness class it can be slightly intimidating, but the good news is Dynamic Pilates TV classes are for everyone!

There are some misconceptions surrounding reformer Pilates, like needing to be ‘in shape’ and at a high fitness level, but this is not true. The Pilates philosophy is to build a strong core and then progress outwards.

What is reformer Pilates? 

To put it simply, reformer Pilates is Pilates performed on specialist equipment (the reformer), which allows for a more targeted and dynamic workout. Incredibly effective, Dynamic Pilates TV (DPTV) classes are a time-efficient full body workout, improving your strength, flexibility, posture and of course your mental health! 

It may help to know a few things before your first Pilates reformer class. We spoke with Pilates experts and Dynamic Pilates TV founders, Korin and Tiffany to get the rundown on what to expect at your first class. 

Five things you need to know before your first Pilates reformer class:

  1. Wear fitted clothing. 

Korin believes this is an important factor, she advises you wear tight fitted, comfortable clothing – such as lycra leggings and a fitted top. Korin explains, “this is not only for comfort and ease of movement, but to allow the instructor to see the shape and alignment of your body – in Pilates we focus on alignment, technique and posture – and all of these details need to be seen.” If you have a good instructor, you can expect the trainer to be correcting you, helping you stay aligned. 

For a better performance we recommend you invest in some anti-slip, gripped socks, such as Toe sox, for stability and for hygiene too. 

The editorial team at Stylist magazine have put together a roundup of the best sustainable and ethical brands to wear during your workout, and we quite like them too:  

  • Girlfriend Collective turn old plastic bottles and fishing nets into bras, leggings and shorts you’ll never want to throw away.
  • Manduka’s leggings are sourced from environmentally responsible materials.
  • Tala is an affordable, new brand made from plastic bottles.  
  • Silou is produced with dedication and care in sweatshop free production houses. 
  1. You will sweat! 

A lot! Especially if you’re taking a DPTV class. Tiffany explains, “as an intelligent workout, DPTV is choreographed to eliminate the start and stops you usually find in a fitness class, so your body is working longer – for a better overall workout.” 

Korin adds, “we like to think outside the Pilates box, DPTV has a contemporary feel as we blend exercises together; adding bosu balls, jumpboards, hand weights and resistance bands – making our classes a little bit different, keeping it fresh and fun!” 

Be sure to stay hydrated and have a towel handy.  

  1. This isn’t a mat class. 

The exercises that are taken from the mat to the reformer machine will seem more challenging. While the movements may be small and performed slowly – they’re controlled, to target specific muscle groups, many of which you may never work in your usual fitness routine. Reformer classes introduce a whole other element too, utilising the machine to add resistance and leverage to certain exercises. 

If you have a good instructor, they should be correcting you to improve your alignment technique – something to be aware of as this will probably differ from your usual mat classes. 

  1. When in doubt, slow down. 

Slow and steady wins the race. Tiffany recommends that “for the best results, concentrate on your form, not your speed. Considered, controlled movements target your muscles and provide the most gains for your efforts.” 

  1. You’ll be working your pelvic floor muscles. 

In Pilates we talk a lot about the pelvic floor and the importance of using these muscles. At DPTV we focus on supporting these deep abdominal muscles in every class. Korin explains that, “many people do not realise the importance of the pelvic muscle – these exercises are essential to maintain good posture and support the internal organs such as the bladder and uterus.” 

With a busy lifestyle, keeping your pelvic floor in tip-top shape doesn’t always come easy. In fact, according to the The Telegraph: “an estimated one in three women and one in 10 men have some sort of pelvic floor dysfunction.” 

The good news is that in many cases, this condition is treatable through exercise. Like any other muscle, your pelvic floor can be strengthened, but you need to be taught properly how to perform these exercises and engage your pelvic floor correctly – That’s where Dynamic Pilates TV comes in! This will benefit your workout and overall core strength considerably. 

 

Why DPTV is great for beginners 

As a DPTV member you will have access to weekly updated classes, ranging from 30 mins to one hour, as well as shorter ‘flows’ and fantastic beginner classes – providing you with plenty of options to make your first few classes a lot less daunting. 

If you’re a beginner to reformer Pilates and are thinking of joining DPTV but have some questions, feel free to contact Korin and Tiffany through our support page here or direct message our Instagram page here. 

Take advantage of the FREE 14 Day FREE Trial and explore our videos library & we look forward to welcoming you to your first DPTV class! 

If you liked this blog post you may be interested in reading more on the difference between classical and contemporary pilates here. 

 

Sources

L.Faye, Stylist Magazine, Sustainable and ethical activewear for your next workout

<https://www.stylist.co.uk/fashion/ethical-activewear-uk-women-swimwear-gym-clothes-yoga-eco-environmentally-friendly-sustainable-green/226744> 

September 2016, The Telegraph, Why looking after your pelvic muscles is just as important as a gym workout <https://www.telegraph.co.uk/wellbeing/pelvic-floor-dysfunction/importance-of-pelvic-floor-muscles/>