Circle Studio Blog

Benefits of Active Isolated Stretch for Golfers

Circle Studio Client Testimonial:

I have worked with Circle Studio instructor Heather Thompson using the Active Isolated Stretching method to assist in rehab for a chronic low back issue. The results were immediate and dramatic - my back and hips are now much more flexible and I am now pain-free. Heather is a great teacher and really understands the human body and how change happens. She is also a skilled Pilates coach and I found the blend of AIS and Pilates to be really beneficial.

I am a golf professional and have struggled with low back pain and stiffness for many years (the golf swing creates a lot of torque on the lower back). The AIS method is one of the most effective protocols that I have used in my journey to a healthy back. If you play golf, you owe it to yourself to try AIS with Heather Thompson.

Jim Waldron
Director of Instruction
Balance Point Golf Schools

Circle Studio is having a 4th Anniversary Open House!

Let’s Party Thursday, November 3, from 5:30pm-8pm. We are looking forward to celebrating with our wonderful clients and future clients Gyrotonic and Pilates in the pearl with wine, treats, and giveaways. The open house is a great time to show your friends and family what you can do on these cool pieces of equipment:)! Bring a friend or THREE!!!
Things to look forward to during the night include free private session giveaway, offering our 3 private new client special for only $99 (great holiday gift idea), wine by Division Wine Making Company, saint cupcakes, snacks, free rides on the equipment and more. We can’t wait to see you!

October Special: Free Pilates mat class on Sundays at Circle Studio.

For the month of October instructor Vicki Somoya is teaching a mat class open to all levels at noon. We recommend reserving a spot but drop-ins welcome space permitting. We look forward to seeing you!

Living Gluten-Free: Can It Cure What Ails You?

With gluten-free being all the rage these days, many people are assessing their own digestion and eating habits.  Phrases like “gluten sensitivity” and “celiac disease” are thrown around more than ever, but an article in the Wall Street Journal reveals just how vague of an indicator symptoms can be in helping diagnose individuals’ ailments when it comes to gluten and wheat.  As science and medicine focus more closely on the subtle nuances of gluten sensitivity, experts are getting closer to distinguishing the important differences between these diagnoses.  Check out the full Wall Street Journal article here.  It may just help you unravel your own personal gluten mysteries!

Active Isolated Stretching (AIS) Workshop with Instructor Heather Thompson

Are you in a stretching slump?  Then come and learn the fun technique of Active Isolated Stretching to work, stretch and tone your muscles. 

Workshop Description:

Active Isolated Stretching, also known as AIS, will help increase your range of motion, reduce your stress and tension, and reduce the chance of injuries.  It is a dynamic way of stretching developed by kinesiotherapist and massage therapist, Aaron Mattes.  The technique works with the body’s natural rhythm to help gain the flexibility we are craving.  These stretches are held for only 2 seconds at a time and are actively repeated to gently increase the range of motion without stress to the joints and muscles. During the workhop you will learn the 5 fundamental principals that AIS is built upon and several stretches to open the hamstrings, quads, hips, shoulders, chest, and back.  You will also receive a packet full of everything covered, as well as a strap so stretch safely and effectively at home.

We look forward to seeing you there. 

Kari’s Favorite Naturopaths are Having an Open House

I want to post this for all Circle friends and fam.  If you have time you should definitely go!

RED LEAF
n a t u r a l  h e a l t h  c l i n i c

With the New Year awaits great possibilities and grateful reflections.  We would like to take this opportunity to thank you.  It has been a tremendous pleasure to witness and support your journey towards health.  Thank you for the privilege of letting us of stand beside you, and thank you for supporting our vision of making our world a better place by promoting the health and discovery of individuals.

It has been a busy year here at Red Leaf Clinic.  We have attended a number of inspiring workshops, most recently on advanced therapeutics for autoimmune disease and hormonal health.  Additionally this month, we will be taking a course on neurotransmitters which are so important to mood, cognition, and overall mental/emotional well-being.   We’ve implemented a new weight loss detox program that our patients have been thoroughly enjoying.  And as many of you know our office has expanded and moved to the top floor of our building.  It is time to celebrate!

We are having an open house this Thursday (the 13th) from 4:30pm-7:00pm.  This is a great opportunity to bring in all those friends and family members (and of course yourself!) that want to see and know a little more.  We are excited to connect with new people and share with them this empowering medicine.  Forward this email on to a few friends that would appreciate this fresh perspective.  We look forward to seeing you on Thursday.  Enjoy!

Date: Thursday January 13th (this Thursday)
Location: Red Leaf Clinic.  833 SW 11th, Suite 1018, 97205
Time: 4:30-7pm
What to expect:
Causal atmosphere to meet and talk with the doctors
Refreshments
Goodie bags
*free cookbook with every new patient visit made at the event

Warm Regards,

Dr. Raina Lasse and Dr. Susan Saccomanno

Red Leaf Natural Health
833 SW 11th, Suite 1018                Portland Oregon 97205
http://www.redleafclinic.com            (503) 224-2525

Fast Tracks Workshops Begin January 2011!

Our Fast Track Workshops are back just in time for the New Year.  Join us the second week of January and jump start your fitness goals for 2011!

These Pilates and Gyrotonic equipment classes are designed for returning enthusiasts and total beginners.   You will learn the priciples of Pilates or Gyrotonic, how to safely use the equipment, and get a great workout, too!  No previous experience is required.

Participants can look forward to one class per week over five weeks for only $150.00.  Sign up for two or more workshops and receive 5% off.

Interested?  Check out the class schedule below or visit here for more information.  Class size is limited to 3 students per workshop, so reserve your spot today!

Pilates Fast Track Schedule

Mondays at 8am: January 10th, 17th, 24th, 31st, & February 7th.

Wednesdays at 10:30am: January 12th, 19th, 26th, February 2nd, & 9th. 

Thursdays at 7pm: January 13th, 20th, 27th, February 3rd, & 10th.

Gyrotonic Fast Track Schedule

Sundays at 11am: CLASS FULL-January 9th, 16th, 23rd, 30th, & February 6th.

Sundays at 12:30pm: January 9th, 16th, 23rd, 30th, & February 6th.

Fridays at 12:30pm: January 14th, 21st, 28th, February 4th, & 11th.

Please contact us if you have any concerns regarding your ability to participate in a workshop.

Full payment is required to reserve your spot.

There must be at least 2 participants for a workshop to take place.  Those who have paid for a workshop will be reimbursed in the event that a workshop does not fill.

Be Fit and Festive: Your Guide to Staying Healthy During the Holidays

Once again, the holiday season is here!  For many of us, this is our favorite time of year, as delicous food, great friends, and loving family are abound.  It can also be one of the most challenging.  All eating and no workouts make Jack a plump boy!  Believe it or not, there are ways for us to enjoy the holidays without the guilt that accompanies the new year.  You just have to be a bit proactive!

Our staff has compiled some tips for eating and exercising that will have you pumped to start 2011, while still savoring all that this time of year has to offer. 

The Holiday Workout

Let’s face it, workouts around the holidays are a bit like your least favorite family member: easily forgotten and the first one to be dropped from your list.  Things get hectic, and exercise is usually the first thing people decide to sacrifice.  But we say that movement is a must now and always!  Not only can it help to curb the effects of a calorie-packed meal, but it is great for stress relief and it can be lots of fun!  Whether you’re traveling or staying home, we know you can find some way to keep yourself feeling fit!

• Take advantage of your training at Circle Studio: Use what you know!-  Nothing can replace a great session at Circle Studio, but sometimes we have to try!  Put all of your hardwork to use while you’re away.  If you know that you’ll be traveling for the holidays, ask your Pilates or Gyrotonic instructor to show you some exercises you can do on a mat so you can keep up with your workouts.  Our Gyrokinesis mat classes (Mondays at 2pm and Saturdays at 9am) are a great way to learn a workout you can take with you!
• Change it up-  We all like our routines, but sometimes it can be fun to try something different and mix it up.  The holidays are an excellent time to enjoy fitness activities with your family and friends.  Go for a post-meal walk to explore the area, take a guest or be a guest at the gym, or if you’re lucky enough to have it, play in the snow!  You have the rest of the year to do your normal workout routine, so add some spontanaity.
• Exercise when you can- It’s definitely important to be diligent with your exercise program, but remember to let yourself have a little fun, too!  This may be the one time a year when you get to see those special friends and family, so take advantage of that now and find time to work out later.  If you can’t dedicate a whole hour, make up a condensed routine and exercise for 20 or 30 minutes.  Some movement is better than none.
• Multi-task- It’s easy to fit in some cardio and work up a sweat during all the holiday shopping and running around.  Walk the mall a few times with a friend, hike through a tree farm and cut your own Christmas tree, or move a little faster when you’re cleaning the house and preparing for guests.  These tasks won’t replace a focused workout, but they will get you moving while you get other things done.

The Holiday Menu

The hardest part about controlling our eating and our appetites is that it is something we all have to do; there’s just no way around it.  And when you have a freshly basted bird, buttery mashed potatoes, and a warm pumpkin pie in front of your face, “just say no” seems completely out of the question.  Even still, there are ways to decrease the aftermath of a decadent, home-cooked meal.

• Use healthy ingrediants-  This may seem like a no-brainer, but many of us don’t think about the fact that there are lots of healthy substitutes for the ingrediants that cause the most damage in a holiday meal.  For example, try substituting sour cream for a low fat version, or using low fat plain yogurt.  Instead of heavy cream in soups and sauces, whisk two tablespoons of flour with two cups of skim milk and add for thickness.  Use applesauce when baking in place of butter or oil.  Of course, using healthy ingrediants also means choosing nutritious foods.  Use fresh vegetables as side dishes, but don’t overpower their natural tastiness with heavy dressings or sauces.  Compliment their flavor with simple things like olive oil, garlic, and herbs. 
• Eat before the party-  It can be hard when you’ve been looking forward to all of the goodies, but eat a healthy snack or light meal before you head out.  It should make it easier to not gobble up everything in sight.
• Choose quality over quantity-  There are some dishes that we just can’t resist.  This may be the one time of the year when you get to enjoy that special something, so don’t feel like you can’t allow yourself to have a little bit of indulgence.  When making your plate this season, only choose the items that you really love.  If you see a dish that you simply must try, take a small helping and if it’s not for you, don’t eat the rest!  Don’t waste your calorie allowance on something that you aren’t going to savor.
• Start small-  It’s hard to show restraint when you’re hungry, but try taking smaller portions when making up your plate.  Even if you think you’ll eat more, it’s much better to take too little than too much.  Odds are  food will still be waiting for you if you need it, but you can’t put back food that’s already been on your plate.  You’ll waste less, and won’t feel obligated to eat more if you’re already full. 
• Pick wisely-  Holiday party spreads usually include more than one option, so use your noggin on this one!  Beware of the 3 D’s: dips, drinks, and desserts.  These can be the most dangerous parts of  a meal, but some can be much better for you than others.  Take a pass on the clam dip and go for hummus or guacamole (without the sour cream or mayo!); leave the martini and opt for champagne or a light beer; ignore the big ticket desserts like pie or cake and grab a smaller bite like a cookie.  You’ll feel better just knowing you made some conscious decisions! 

Most importantly…ENJOY YOURSELF!  These tips are intended to help make health and fitness a more streamline part of your life, not an obstacle in it, so use the advice that best suites you and your lifestyle.  Don’t forget to schedule your Pilates and Gyrotonic sessions to get a head start on your goals for 2011! 

Wishing you and yours the best this season,

 Circle Studio Staff

Holiday Specials at Circle Studio!

We’re celebrating the holidays with 3 outstanding specials!  Whether you’re buying gifts for others or just spoiling yourself a little, we have something for every body.  Hurry in before December 24th to take advantage of these great deals!

The Spousal Special:

Show the one you love what total body fitness really feels like.  If your partner has been wanting to try Pilates or Gyrotonic, now is the perfect time!  Give your significant other the gift of 3 private sessions in either method for only $110! 

The “Re-Intro” Pack:

Want to try something new?  Been curious about those machines on the other side of the studio?  If you’re a Pilates person, give Gyrotonic a shot (and vice versa)!  We’re offering our current clients the intro pack a second time.  Try 3 private sessions in the other method for only *$135!

10% Off Merchandise:

Take 10% off merchandise, including Crescent Moon Exersocks, foam rollers, Magic Circles, DVDs and VHS.  Great for small gifts and stocking stuffers!**

 Feel free to call or email us with any questions!

503.235.3556

info@circlestudio.biz

*”Re-Intro” pack may be purchased only by/for clients who have completed fewer than 3 sessions in the other method. 

**Sale excludes food and beverage items.

First Thursday Open House! Come One, Come All!

Time certainly flies when you’re having fun!  Circle Studio is celebrating its third year of business here in Portland’s Pearl District, and we want to thank you!  Please join us!

Come by the studio on Thursday, November 4th between 5:30pm and 8:00pm for an open house event that will showcase all that Pilates and Gyrotonic have to offer!  If you’ve ever been curious about these disciplines, or you’re a client who wants to show your friends and family what you’ve been doing all this time, this is your evening of perfect opportunity!

And for one night only, the return of the $99 New Client Special!  If you’re new to Circle Studio or want to buy a package for someone as a gift  that is, you can purchase 3 private sessions of Pilates or Gyrotonic for just $99.  It’s an outstanding value, and a great way to get the one-on-one attention in your workout that you deserve!

We’ll be featuring wine from Anne Amie Vineyards, and have a few things to nibble on, too.

Newbies can take free rides on our equipment to get a feel for it, and our talented instructors will show off their skills with a demonstration of advanced Pilates and Gyrotonic work.  You could even win a free private session!

For questions, call (503) 235-3556 or email info@circlestudio.biz.

We hope to see you there!

When: Thursday, November 4th, 2010 from 5:30pm- 8:00pm

Where: Circle Studio 1231 NW 11th Ave. Portland, OR 97209

New Findings in Exercise and Weight Loss

Most of us have put “lose weight” and “get fit” on our long-term to-do list, but recent studies have revealed that it may be more important to work out smart than to work out hard.  An article featured in The New York Times on exercise and weight loss gives further insight to the new information being constantly observed in regards to the human body.  A highly vigorous workout can certainly make us feel as though we have earned the shedding of a pound or two, but with that also comes the chemical signals from the brain and body to intake more calories- to refuel, thus often counteracting the intentions of high-cardio, fat-burning exercise.  According to studies in the article, this can ring even truer for women, as female bodies often try their best to store fat for self-preservation.  Instead, experts appear to suggest that moderate-impact exercise for an hour a day, such as Pilates and Gyrotonic at Circle StudioJ, may be more effective, as it burns calories and increases muscle strength without exacerbating the body to the point of intense hunger.  What good news for those of us who practice these wonderful disciplines!

Want to get the whole scoop?  Read the New York Times article- Weighing the Evidence on Exercise.

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 September 15th, 2010 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 quieter 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.

Teachers Love Taking Sessions!

My dream was to open up a Pilates and Gyrotonic studio with the best Instructors and it all came true.  I had an amazing Pilates session today with Richard and an incredible Gyro session with Erin last week.  I can’t believe I don’t even have to leave my studio to find true teaching and moving inspiration.  Thanks to all my fantastic instructors!   I could take from any one of you and absolutely love it.  And yes- instructors keep on taking sessions and learning. How else would we come up with new good torture

When Chiropractic Methods Compliment Pilates and Gyrotonic

Years ago I started doing Pilates and Gyrotonic as a way to help severe back pain that ended my career as a dancer. I was thrilled with my progress but, like so many dancers and athletes, I had acquired some stubborn muscle pain that persisted.

I know some people will ask, How can you have tightness with all the Pilates and Gyrotonic you do? My answer is that certain areas of the body seem to hold on to muscle tension. Think about that persistent. Or persistently on-and-off sore neck, back or knee you may have. Even though it’s “just” a muscle strain, it can last a long time.

I recently had the good luck to meet a Pearl District neighbor of ours, chiropractor Dr. Seth Hosmer and his staff.  Dr. Hosmer has worked with athletes (including bicyclists) for years and discussed his approach with me, focusing on the importance of soft tissue: muscles.

He explained that when a muscle is so tight as to cause pain, it takes about two weeks of manipulation to release it before we can actually get it to stretch! He has shown me – on my own body — the huge benefit of a method he practices with patients: Active Release Technique, ART.

After just one session I was impressed, and after five sessions I’m a believer. It works. Muscle aches that I’ve had in my hips, back, and legs have lessened remarkably. I recommend Seth Hosmer and his methods to my clients who experience persistent achiness and invite you to let me know if you’re as pleased as I am.

Kari

Bananas, the Perfect Pre-workout Snack

In addition to providing valuable nutrients, including potassium, vitamin C, and vitamin B6, bananas are a good source of carbohydrates.  A plain banana makes the perfect preworkout snack. For something more substantial, mix one into a smoothie, spread one with nut butter, or use overripe bananas to make a quick bread. Yum!!

To read more about healthy, energizing foods and recipes, click here!

Naomi Campbell Demonstrates Gyrotonic on Oprah

Regis and Kelly demonstrate Gyrokinesis live!

Chantal Deeble is a Gyrokinesis, Gyrotonic, and Pilates Master Trainer and she takes Regis and Kelly through a low-impact, high-results Gyrokinesis workout that you can do at home!

To see Regis and Kelly during the workout, click here

Living with Diabetes and Loving Gyrotonic!

For many people living with diabetes, exercise can be a challenge because of side effects - neuropathy and frozen joints being the most prevalent problems! So, how do you get started when exercise hurts, or is uncomfortable?

To read this article, click here

Try a Spring Loaded Pilates Class 50% off!

Circle Studio now offering 50% off your first Spring Loaded Pilates Class (offer valid for new and existing Circle clients).  Just mention you saw this blog or Facebook special and your first class will only cost you $12.50- normally $25!
Spring tower classes are loaded with arm springs, leg springs, push thru bar series, roll back bar series, wunda chairs, barrels, mat exercises and much much more!!! This class will tone, tighten and lengthen your entire body. 

 
Classes are limited to 4 students and guarantee your spot on a Pilates Tower machine. Call or email today to reserve your spot!
 
Thursday 5:30pm with Bettina
Saturday 10am with Richard

 
$25 per class
Receive a discount with your Bonus Package!

$225 with a 10 class card

Circle Studio Saturday Special: Private Pilates for only $35.00

Mention you saw this on our Blog or Facebook to receive this %50 off Offer.  Circle is offering an amazing special of only $35.00 for a single Private Pilates session on April 3rd or 10th!  Limited times available between 8am - 1pm with Richard Decker.  Call today to reserve your time!  

Special is good for any existing or new Circle Client!

This is not an April Fools joke- it’s for real!

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.