Circle Studio Blog

Gyrotonic: It’s not torture, it’s good for you

 NEW YORK (Reuters Life!) - They may look like upscale torture chambers in polished wood, but the Gyrotonic studios springing up in cities around the world aim to ease your pain, not to cause it.

Lifestyle

To read this article, click here:

Advantages Connected With Having A Certified Fitness Trainer

Joseph Pilates developed the Pilates exercise model as early as the second decade of the 20th century. The essence of this physical training program is the insistence on the strengthening of the core muscles and the increase of body flexibility. People with a different physical condition love the benefits of aerobic fitness Pilates exercise due to the possibility to adapt the program to various situations: thus, seniors, pregnant women or people who require physical rehabilitation can practice it in perfect safety and actually enjoy its immense rewards. Plus, anyone eager to improve health condition harmoniously can benefit from the advantages brought by this method.

To read this article click here.

To Recover From Back Pain, Develop Flexibility and Strength: the Role of Pilates

Today’s New York Times has a nice little video about back pain and Pilates. Dr. Vijay Vad, physiatrist, back pain specialist and author of Back Rx,  discusses one of the culprits, inactivity. It feels good to know that Dr. Vad is in agreement with our methods:

Strengthening the Core

How Much Does Keri Russell Love Circle Studio?

A lot.  In a January 22nd interview on “AM Northwest” on KATU TV Russell, star of the movie “Extraordinary Measures,” explains just how much she and her husband loved living in beautiful Portland during filming — Farmers’ Market, great hikes, friendly people, and the “amazing” Circle Studio and our instructors.

Watch Keri Russell on the many charms of Portland, Oregon, and the Pilates and Gyrotonic Studio she loved.

New: pilates cardio jump board and equipment fast track classes!

New:  welcome 2010!

We’re offering our first Pilates Jump Board class.  This is a 30 minute cardio class using the reformer Jump Board- alternating with abdominals, balancing exercises and stretching.   This class is super fun and will make you sweat!

Fast track on the Pilates and Gyrotonic equipment for absolute beginners or returning enthusiasts

We’re offering 2 five week series (one session per week) equipment classes – Gyrotonic and Pilates - beginning the 2^nd week of January for beginners and also for those of us who want a refresher course – or two! Class size is limited to 3 students. These classes are a great value at $150. Please call us for more info 503-235-3556.

Fast Track Pilates Class - Thursday evenings 6:30-7:30, January 14^th, 21^st, 28^th; February 3^rd and 11^th.

Fast Track Gyrotonic Class - Wednesday evenings 6:30-7:30, January 13^th, 20^th, 27^th; February 3^rd and 9^th.

Building Better Bodies and Great Relationships (They Go Together)

An Oregonian reporter recently asked me, “What’s unique about your studio’s approach to Fitness?”

It wasn’t hard to answer him.  At Circle we’re committed to building positive relationships and individualized programs. We want each client to have a fitness program that they are really interested in, that’s fun for them, that gives them great value, and is something they want to return to.

Pilates and Gyrotonic are incredibly powerful systems for improving lives. A smart and dedicated instructor is a vital part of that system. Without that, we’d be just another way to work out. So we listen, reflect and learn from our clients, as much as we can about their health and preferences. We strive to build and sustain a great working partnership-a real relationship-with each person here.

Happy December

Circle Studio has holiday gift ideas at great prices for almost everyone on your list

Gift certificates, books and videos, Pilates Foam Rollers, Magic Circles, and ExerSocks make wonderful gifts.  Our prices are competitive and you won’t pay for shipping!

Gift certificates for new clients come with a 10% off coupon toward their first package – good for a year.

Shaquille O’Neal endorses Gyrotonic

Great athletes need great exercise and training methods that work. Shaquille O’Neal prepares for the 2009-2010 NBA season with Gyrotonic. Check out his remarks on our website.

New: Welcome 2010!  Fast track on the Pilates and Gyrotonic equipment for absolute beginners or returning enthusiasts

We’re offering 2 five week series (one session per week) equipment classes – Gyrotonic and Pilates - beginning the 2^nd week of January for beginners and also for those of us who want a refresher course – or two!  Class size is limited to 3 students.  These classes are a great value at $150. Please call us for more info 503-235-3556.

Fast Track Pilates Class - Thursday evenings 6:30-7:30, January 14^th, 21^st, 28^th; February 3^rd and 11^th.

Fast Track Gyrotonic Class - Wednesday evenings 6:30-7:30, January 13^th, 20^th, 27^th; February 3^rd and 9^th.

Wishing you and yours a wonderful holiday season!

Shaquille O’Neal Talks About Gyrotonic on YouTube

It’s official - Shaq loves Gyrotonic and is doing it as he prepares for the coming NBA season. If he’s like us he’ll keep doing it whether or not he’s playing basketball - and  we’re hoping he’ll stop by Circle Studio the next time he’s in Portland!

Teaching Pilates and Gyrotonic to Students in their 70s, 80s, and 90s

Pilates and Gyrotonic are specifically beneficial for people in their 70s, 80s, and even 90s who wish to gain flexibility, strength, and self-confidence. My oldest clients are of varying fitness and health levels. They’re active but not athletic, and in most cases they began Pilates or Gyrotonic on the recommendation of their adult children. Most are in the studio two and three times weekly (sometimes more) for 55-minute classes or private sessions. They are consistently pleased with their increased strength and stamina, flexibility, balance, relief from some aches and pains, and even increased height due to a lessening of spinal compression.
Pilates and Gyrotonic equipment offers resistance and pressure, but at the same time it supports the neck, shoulders, and back, enabling correct use of muscles, and a lessening of pressure on sensitive areas. Instruction is clear, easy to hear and to see, client-centered and individualized. The private and small classes and the quiet studio become such an asset when trying to learn how to move more ergonomically and painlessly while achieving better posture, more strength and stretch, circulation and balance.
The confidence that comes from feeling physically capable is wonderful. In addition, Pilates and Gyrotonic workouts consistently reward older clients with positive changes and measurable increases in stamina and general fitness levels. Even posture improves! I love to design workouts that are fun, as easy or challenging as is appropriate, and that help my older students build their physical confidence - which is so important to a rich and active life.

Great Holiday Gift Ideas for Lovers of Pilates and Gyrotonic

Here at the studio we’re starting to think about the holidays and creative gift-giving.  Why take chances when someone you know would love a Circle Studio gift certificate for Pilates or Gyrotonic?  You can also jazz up the gift with coupons for fun sticky-soled ExerSocks in assorted colors, or Pilates home equipment such as foam rollers and magic circles from Power Systems.  Gift certificates can be made for any amount.  Make someone happy with something they’ll really love - Pilates and Gyrotonic at Circle Studio.

Now offering New Client Special: 3 Private Sessions in Pilates or Gyrotonic for $99.00!

Come try Pilates, Gyrotonic or both at Circle Studio!  Limited time offer:  for only $99.00 you can take 3 private sessions with a Certified Instructor in Pilates and Gyrotonic at Circle Studio.  Just mention you saw this posting on our blog or Facebook page before the expiration date of November 15th, 2009 to receive this incredible offer.  We provide a beautiful, spotless Pilates and Gyrotonic studio with group equipment and private lessons in Pilates and Gyrotonic.  We’re happy to answer all your questions and help you schedule your appointments.  Come visit Circle Studio in the new north end of the Pearl District in Portland, Oregon.  You can also email us at info@circlestudio.biz or call us at 503-235-3556.  To read more please visit us on our website at www.circlestudio.biz.

Menopause: How Pilates Can Help

As Pilates instructors, we are seeing many more middle-aged women in our classes, and they are an energetic, dynamic group to say the least. Women today are much more active, informed and focused on their health and fitness than they were several decades ago. Many have been exercising for years and are not about to stop now that they are reaching their menopausal years.

The onset of menopause does, however, bring several changes to women’s lives, and from what I’ve found, they appreciate all the help they can get with navigating through it. It is interesting to look at some of the symptoms of menopause and how exercise can help alleviate some of them. It is even more interesting to look at the ways in which Pilates can help many of these symptoms.

To read more click here:

By Carolyne Anthony

What Gyrotonic golf training can do for you…

What Gyrotonic^® golf training can do for you…

Gyrotonic specialized golf exercises were designed to help incorporate the feeling of Gyrotonic exercises into the golf swing. These exercises will help you get the feel of the correct golf swing. The only way you will truly improve is to modify your movement patterns in your swing. These exercises will not only help you stretch and strengthen in a golf specific manner, but will train you to actually move your body differently and swing the golf club better.

The GYROTONIC EXPANSION SYSTEM has multiple exercises for every part of the swing. Gyrotonic training gives golfers the best combination possible of both strength and flexibility training. Many of the Gyrotonic exercises directly mimic what a golfer must do with his arms, wrists, hands, and torso during the golf swing. It works for golfers of all ages and fitness levels, and it helps people get better faster. You can get your game to a level that you never thought you could achieve!

To read the entire article click here:

New, lower group class rates!

News from Circle Studio

We’re welcoming Fall with new, lower rates for group equipment classes and a new group class package!  Your accounts will reflect these new prices beginning September 14th.

Shared (Duo and Trio) Sessions

Single duo session   $45 per person

Single trio session    $30 per person

Group Class Value Package

Save 9% with the $110 package - $120 value

What can I buy with this package? This flexible package lets you choose 4 single trio sessions, 8 mat classes, 10 Independent workouts, or any combination you like. (Private sessions must be purchased separately.)

We’re happy to answer any questions you might have, so feel free to call Kari or Trina at 503-235-3556.

We love Fall and look forward to a great season with you.

Kari Koch and the Circle Team

503-235-3556

Info@circlestudio.biz

Gyrotonic on the Rachael Ray Show

Pilates, Pregnancy & Pop Culture

We love Sarah Michelle Geller and are thrilled to hear she is expecting her first child with her husband and actor/ Freddie Prinze Jr. ( See article on celebritybabyscoop ) To stay toned, she is doing Pilates at an Encino California studio.

Pilates builds core strength and the muscles that supports a healthier pregnancy and delivery (pelvic floor, abdominal and back muscles).  It also helps to relieve stress and balance anxiety that could result from the change in hormones.

When you are pregnant, it is crucial to consult with your doctor and find an instructor who knows how to work with pregnant women in either a prenatal pilates class, or a one on one session.  To learn more about safe ways to incorporate Pilates into your prenatal fitness routine,  I recommend reading:

Pilates and Pregnancy: Safe Ab Exercises by Debbi Goodman, MSPT.  This article provides wonderful information about exercises to avoid during pregnancy and exercises that are safe to perform.

If you are pregnant and wish to attend classes at our studio, please contact or email us to determine if Pilates is right for you. email:  info@circlestudio.biz Phone: 503-235-3556

The Psychology of Chronic Back Pain

I wanted to post this article by science writer Jonah Lehrer because it provides another perspective on overcoming back pain.  As a Pilates and Gyrotonic personal trainer I notice that many clients with back pain are afraid to move and are advised by their physicians to seek surgery. This article brings up alternative solutions.  I would love to know your thoughts on the subject!?

A growing cadre of doctors and scientists now believes that chronic back pain is a disease of the nervous system, not the spine. This breakthrough has opened the doors to new kinds of treatments that could banish back pain forever.

“Many patients with chronic back pain develop a deep sense of hopelessness,” Kerns says. “These therapies show them that they can develop everday strategies that make them feel better. I think one of the things that modern medicine has forgotten is that it’s important to treat the whole person, and this means addressing both the physical and psychological aspects of the pain. When it comes to back pain, just fixing a ‘broken’ body part often isn’t enough.”

Click here for the complete article.

Gyrotonic: Exercise Outside the Lines

Gaiam Life is an informational website dedicated to better living.  They recently posted this new article on the benefits of Gyrotonic and its circularity. The photo was taken at Erin’s old New York studio Kinespirit.

Working out can be so linear: treadmill, stair climber, bike path … Even yoga and Pilates mats steer you into moving along an axis.

If you’ve ever felt the urge to break out of “front-facing” workouts (notice how different you feel when you dance vs. work out?), Gyrotonic is a workout to try.

Derived from words for “circle” and “stretch,” Gyrotonic works your body in a decidedly nonlinear way through a fusion of expressive-looking circular movements. Combining elements of dance, yoga, swimming, t’ai chi and gymnastics, it’s a liberating experience — a way to exercise outside the lines.

To read entire article click here.

The article talks about the differences between Gyrotonic, Pilates, and yoga, and gives you exercises you can do at home!

Pilates Spotlight: Fashion Designer Jenni Kayne

We are always on the lookout for news and trends regarding Pilates and were thrilled to have come across this recent article published in The Wall Street Journal about 26 year-old renowned fashion designer Jenni Kayne’s love for Pilates:

Designer Draws Her Strength From ‘West Coast’ Style Pilates
Jenni has been doing Pilates for 10 years - and prefers machine-based exercises for their wider range of motion and intensity.  She says she practices with her own equipment - the Reformer - great for an intense leg and ab workout, and  the vertical Cadillac-  a wonderful piece that tones and strengthens the core, chest and arms.

I think it is interesting how she incorporates the “West Coast” style of Pilates with a traditional approach introduced by Joseph Pilates and combines the two with cardio exercises.  Combined with a healthy diet and consistent routine- Jenni has been able to shed her baby weight and is now enjoying a healthy body and lifestyle.  I love her tip - and think this advice can apply to us all.

“You have to be repetitive. If I do Pilates three times a week, it’s most effective for me. Anything less, and I don’t get the same results.” And if you can’t afford the equipment and a trainer, she advises, get a DVD, learn the mat-based exercises and do them at home.

Read the entire article here

Pilates Breathing Exercise

Joseph Pilates stated, “Even if you follow no other instructions, learn to breathe correctly.”

Basic Diaphragmatic Breathing Exercise:
The Set Up: You can do this exercise lying on your back with your knees bent or sitting up. Either way, do it with one hand resting lightly on your lower belly so you can feel your breath move your body.
Check points:
Your shoulders relaxed and dropped away from your ears.
Your spine is long, in what we call neutral spine, a natural position of the spine that allows the curves of the spine to be present.
If you are sitting, feel that your weight is falling directly down through your sit bones and your head is floating up toward the sky.
Your throat is open and relaxed.
The Inhale: Breathe in slowly through your nose. Let the air flow into your upper chest and down your spine — expanding the sides and lower ribs, filling the diaphragm, back and lower back, and dropping all the way down into the pelvis. Allow the deep inhale to push your belly out a little bit.

The Exhale: Let go of your breath in the reverse order that you brought it in. Drop your lower abs, then your belly. Let your ribs pull in, and last, let your chest to drop as you fully expel all the air.

Repeat: Do this diaphragmatic breathing exercise a few times until you get the sense of how each part flows into the next.

Circling In - Pilates or Gyrotonic?

It’s alluring to compare the conditioning system of Pilates to Gyrotonic, but the real question is who should use which modality, and when? One is not better than the other. It’s a matter of personal preference and how you feel more comfortable moving, what feels most natural to you. The most noted difference between Pilates and Gyrotonic is the idea of “linear” versus “circular” movement. Some people like the feeling of the spring resistance in Pilates. Other clients prefer the water-like resistance of Gyrotonic. Also, the framework of Pilates appeals to certain people, while others desire the circles and spirals of Gyrotonic. Some people respond more quickly to a given system or some people hit a plateau in one system, and by using another modality, they are able to overcome that plateau.

What are your goals? They may be rehabilitation/therapeutic. They may be sport-specific or it may be general fitness. Many people enjoy strength training without impact or strain in the joints. Additionally, bear in mind which is more practical for you to incorporate into your current lifestyle. Do you want to take privates? Classes? Be able to practice/exercise at home? What is the proximity from your home to the Pilates and/or Gyrotonic studio?

Pilates incorporates machines, props and some mat work. For a non-mover, the strengths found in Pilates include initial abdominal awareness, and the frames of the Reformer or the Cadillac machines provide logical guides for motion (i.e. right/left, up/down). For spinal instability the beds are supportive and provide clear body awareness. For movers, Pilates can increase core strength and new possibilities for training the body in all three planes of motion. It is low-impact, tones muscles, increases flexibility, enhances balance and coordination and improves one’s energy. Pilates is here to stay because it works.

Gyrotonic is a progression of three-dimensional movements and focuses on the flow of energy between them. Most of the exercises are performed on hand-crafted wooden machines and some can be performed on a mat. It is also low impact. The strengths in Gyrotonic for a non-mover are that it’s a calm and graceful form of exercise that incorporates similar principals from Pilates. It creates muscle balancing for unilateral sports, helps in reducing inflammation and increases range of motion. For movers, the technique is freedom of movement with resistance through circular pathways which follow the natural curves of the human form. The work strives for strength and flexibility with movement emanating from the core. When performing the exercises, the influence of yoga on the system is obvious, and the pulleys and straps somehow manage to give the feeling of swimming without water.

Mover or Non-mover? The best way to find out is to schedule a session with one of our highly trained instructors in both Pilates and Gyrotonic. They will be able to assess what kind of mover you are, map out your goals and make the best recommendations for which program you may benefit from most.

By Trina A. LeBrasseur, LMT, CWP
Circle Studio Front Desk Manager

Pilates Circuit Mat Class $15.00

We have added a Pilates circuit mat class on Saturdays at 10am taught by Richard Decker. Our first class was an amazing success with all spots booked, so call or email to reserve your spot. The class combines mat and equipment exercises done in a circuit with your fellow classmates. It’s fun, effective and gets results!

$15.00 Gyrokinesis group class added

Due to popular demand we are adding a Gyrokinesis group class Thursday nights at 6pm. If you are asking, “what’s Gyrokinesis????” Gyrokinesis is a fun full-body three-dimensional workout that improves posture and relieves back pain. If you would like to read more you can go to our home page .

Class size is limited,  so call us at in Portland at 235-3556 or email today to sign up!

Private Gyrotonic for $40.00 an hour!

Susie Ellison has been training with Kari Neigebauer and Erin Munoz for the past 6+ years in Pilates and Gyrotonic.  Susie recently completed the Gyrotonic Foundation course with master trainer Emma Kingston and her pre-training with Erin Munoz at Circle Studio. Susie is now available to teach gyrotonic on the equipment as a certified apprentice at Circle Studio. Call the studio or email to set up your next appointment.  Circle Studio 503.235.3556     info@circlestudio.biz

Should I start with Pilates mat classes or equipment classes?

Should I start with Pilates mat classes or equipment classes?

This is a frequently asked question and an important one. Joseph Pilates designed his main piece of equipment, the reformer, to align the body (most of us are a little lopsided) and support the student’s neck and low back while beginning to develop their core muscles, strength, and mobility safely.  See pictures here.  Attached to the “bed” or carriage are five springs with varying tension. The spring is a genius invention because it helps train the student’s body to move with stretch and strength in a very elongated, elastic way. Joseph Pilates worked with boxers, dancers, weekend warriors and revolutionized the concept of core strength with an elastic body. Clients often discover that their golf swings improve, their posture is more upright, chronic aches and pains they once had disappear, and freedom at any age and any stage of life.

The other option is beginning with the mat workout which I do not personally recommend. On the mat workout there is no neck or low back support and it primarily focuses on core strength. For most of us it is difficult to find our core muscles to do the work; we usually resort to our shoulders, low back, or thrusting our legs to do the exercise. When people tell me that Pilates (at another studio!)  hurt their back,  it’s usually from a Pilates mat class. It takes an experienced teacher who has incorporated other tools like balls and Therabands (which are not Pilates, although used correctly they can be very useful) to assist students in achieving a healthy productive mat workout without the Reformer.

The equipment and mat combination are the winning combination and how Joseph Pilates intended his workout to be done. Joseph Pilates started his students on the machines and then went into mat work exercises. He usually finished his workouts with the Cadillac, Wunda chair, or Barrel exercises.

All instructors at Circle Studio are certified to teach the mat exercises and on all of the Pilates equipment. I have carefully selected teachers with a lengthy certification and a strong understanding of anatomy. Ideally, we like students to start with a minimum of 10 private sessions before entering small group classes or independent workouts.