Category Archives: Pilates

Defining Essentials

Getting The Most out of your Pilates Practice

Have you been wanting to try Pilates but feel too intimidated to dive in to a class? What if it’s too difficult? What if you don’t understand the exercises? What if you do it wrong? What even IS Pilates?

Maybe you’ve been told from your Physician, Physical Therapist, best friend, or family member that Pilates would be helpful for you. They’ve told you that it would help you post-operative, pre- or post-natal, with sports performance, improve flexibility, help your balance, improve your posture, decrease your back pain, decrease your stress, the list could go on and on.

Whenever starting a new practice, it can be a little intimidating. That’s why we designed the “Defining Essentials: Getting the Most out of your Pilates Practice” four-week Pilates workshop series.

Over the course of four weeks, we take an active learning approach to teach about the Pilates Method and Pilates Movement Principles.  Learn about the fundamentals for a safe and effective Pilates practice to begin your Pilates journey, or use this course to help deepen your existing Pilates practice as we return to the foundational work of the Pilates Method. 

Each class in the series is 75-minutes in length and the format will include 20-minutes of conversation/lecture on material relevant to understanding a Pilates practice, and conclude with a 55-minute movement class to execute and practice the learned exercises and material.

Each week we will review and build-upon material from the previous weeks, and by the end of this course, students will be set-up for a rich personal Pilates practice.  Workshop will be capped at 6 students per session to allow for a rich and individualized experience for each participant. 

This course is co-taught by all three Pilates Instructors at Waveforms Pilates. Each instructor will teach one week of material, and the workshop concludes with a class team-taught by all three instructors. Everyone’s learning style is different, and each teacher has a different teaching style–this helps us to share the same information in different ways, to ensure that everyone leaves with a deeper understanding of the Pilates Method.

During week one will cover the themes of “Breathing, Aligning our Body to Neutral, and Core Stabilization”. Week two we will build upon ideas from week one and add in ideas of “Spinal Mechanics-Flexion, Extension, and Side Bending”. Week three continues to layer in “Whole-Body Movement & Building Abdominal Strength”. And we culminate with week four: “Putting It All in Practice & Enhancing a Practice with Props”.

This course covers the following Learning Objectives:

  • Know the basic History of Pilates
  • Learn various breathing techniques
  • Learn basic skeletal alignment in all body positions: standing, seated, supine, prone, side lying
  • Learn the basic parts of the core system
  • Build confidence and awareness of safe protocol for a Pilates practice
  • Be aware of modification/adjustments for their own body when taking a group class
  • Have exposure to the types of props and tools we use in group mat classes
  • Develop an understanding of the Pilates Method & Movement Principles
  • Learn various Pilates Terminology
  • Physically practice over 40 Pilates exercises

How do I sign up?

We would love to have you join us! Our next session will be offered October 2020. We will start week one on October 6th, and meet each Tuesday (6/13/20/27) over the month of October from 5:30-6:45 PM. The fee for the workshop is $75 total (cash or check). The workshop is open to ages 13 and up,  any level of experience is welcome. If interested in participating, please fill out the below survey link: 

https://www.surveymonkey.com/r/22W9N9K

If the October dates do not work for you, but you are interested in attending a future session of “Defining Essentials”, please fill out the link and we will add you to the mailing list for future sessions of the workshop.

After completing the survey we will reach out to you with information on registration.  If you have a friend you’ve been trying to get in the door, this is a great entry point for students!  Rich in material and great value for a month of Pilates. We hope to have you join us in building or growing your Pilates practice.

If you have any questions, feel free to reach out to Courtney via e-mail or phone at info@waveformspilates.com or (920)740-3085.


Getting to Know Nani Andres

Category : business , Pilates

Waveforms Pilates Apprentice & Teacher in Training

Aloha!  I’m Nalani (Nani) Andres, an island girl living my best life in Wisconsin with my husband Zach, and our Miniature American Shepherd pup, Rooney.  I grew up in Hawaii on the island of Oahu with my three siblings. There we enjoyed the sunshine and spending our Christmases on the beach. After graduating high school I attended Michigan Technological University to study Mechanical Engineering, and in the program I met my husband Zach. Degrees in hand, we began our search for careers in the field. We both ended up landing jobs in the greater Fox Valley region where Zach grew up.

From left to right: older sister Kaili (Kai), younger sister Hokulea (Hoku), Me, and my younger brother Toshi

Three years into my job as an engineer, I realized I needed a stress reliever.  I played sports throughout my entire childhood, and missed experiencing movement on a daily basis.  I googled, “Pilates near me,” and got connected with Courtney.  I started taking One-on-one Sessions and group classes with Courtney when Waveforms was still based in her home, and had an instant connection to the Pilates Method.  Pilates provided me the perfect combination of a mental stress relief and a physical challenge.  

With Husband Zach and Pup Rooney

I realized my career and degree wasn’t giving me the fulfillment I wanted, so I decided to take a step back and figure out what was next for me. After many conversations with my husband, family, and support system, I realized that all my life I wanted a job that helped people live better lives. I realized that Pilates was that thing for me.  So, I decided to turn my hobby into my career!  With Courtney’s encouragement and support to help me along with my teacher training, I realized this was the perfect opportunity.  I started the Balanced Body Teacher Training Program in the summer of 2019 with the Movement Principles Course, Anatomy in 3D, and the Pilates Mat Courses, and I’m working toward completing my certification to become a Comprehensively Trained Pilates Teacher (Mat, Reformer, and all other Apparatuses). 

Here are 10 things you may not know about me:

  1. I’m half Japanese, half Caucasian, and I’m very interested in different cultures and languages.
  2. I fancy ice cream, but I’m lactose intolerant. 
  3. I love Marvel and Transformers.
  4. I enjoy challenging myself both physically and mentally.
  5. I did jazz and ballet in high school, and danced hula since first grade. 
  6. I’ve dabbled in gymnastics, and tried a ton of sports. 
  7. Softball was my main sport, and I played pitcher.
  8. I memorized 30+ digits of Pi to get extra credit in sixth grade, and I still can’t forget it. 
  9. I like strategy games, puzzles, and legos. 
  10. I enjoy reading books in series.

Having a background in sports growing up and knowledge of mechanical engineering has allowed me to understand and teach Pilates in a unique way.  I view movement from both a biomechanical standpoint and a movement standpoint.  I’m excited to be a part of the Waveforms Pilates team, and I look forward to serving you and helping you become the healthiest version of yourself!  Mahalo!

-Nani Andres
Working out on the Pilates Reformer with studio owner and mentor Courtney Holcomb


Dance Bright Workshop Series

By: Courtney Holcomb

Over the years I have worked with hundreds of dancers on both technique, choreography, and conditioning. I’ve said a lot of the same corrections over the years, seen a lot of the same injuries, and witnessed the gap in traditional dance training to teach the HOW TO of many corrections. The purpose of a dance class is to keep the class moving, which means there is not always time for teachers to break down body mechanics and explain the corrections they may be giving. That is why I’ve designed the Dance Bright Workshop Series.

Dance Bright is a workshop series that focuses on movement education and intelligent strength and conditioning specifically for dancers. The purpose of Dance Bright is to help dancers improve their body awareness, better understand their anatomy and alignment, and learn about proper muscle recruitment and release techniques.  These workshops dig deeper into specific concepts and corrections that come up often in dance classes, but that a dance class setting doesn’t always have time to fully explain or explore.  Dance Bright will help close the gap between what dancers are told they should be doing, and how they can do it.

Workshops combine an element of lecture, movement exploration, strengthening, and stretching. 

The series is designed for dancers ages 12-adult.

Join us for our first workshop in the Dance Bright series, “Understanding our Hips and Core”, Wednesday, August 21st, 1:15-3:30 PM, located at Waveforms Pilates, 210 S. Commercial Street, Neenah, WI.

This workshop explores pelvic placement/alignment, proper core function and use, strengthening strategies for our hip stabilizers, as well as release techniques for tightness in the hip area. Through a combination of lecture, movement exploration, strengthening, and stretching, students will leave with an understanding of how to align and stabilize their hips to support the dynamic movements required while dancing.

Cost of workshop is $59 and includes a pinky ball and Franklin air ball for dancers to take home with them to incorporate the exercises and stretching strategies they learn at the workshop.

The Dance Bright Workshop Series was designed by Courtney Anne Holcomb.  She is a professional dancer, choreographer, PMA®-Certified Pilates Trainer, and owner of Waveforms Pilates in Neenah, WI.  She received a BA in Dance, and brings over 15 years of dance and fitness instruction, 9+ years of Pilates training, and professional performance credentials.  She’s worked with dancers ages 2.5-adult to help improve their technique, alignment, confidence, and expression through movement.

To join our specific mailing list for Dance Bright follow this link.


Specialty Monthly Offerings at Waveforms Pilates

Did you know that besides offering customized one-on-one training and small group mat classes we have other monthly offerings?  We wanted to share more with you about what each our our specialty classes are about, and some other ways you can train at Waveforms Pilates.

Formerly known as our Cardio-Infused Pilates Mat class, join us monthly for Amped Up! Pilates Mat:

This high-energy class is rooted in the Pilates mat work, but moves through the repertoire at a faster-pace designed to elevate the heart rate and increase cardiovascular health.  By working through a high number of repetitions of each exercise, the yield is an increase in overall muscle strength and endurance.  Cardio-bursts are added in throughout along with H.I.I.T. style circuits and lively music to keep you focused and energized.  All movements are low-to-no impact and variations are offered throughout the class to accommodate all levels.  This class occurs on the second Tuesday of each month at 7:00 PM.  Get ready to sweat, connect, and get Amped Up!

Our second monthly offering is our Unwind Series:

The Unwind Series is designed to combat chronic tension in the body through spiraling, twisting, and rolling while executing dynamic and active stretches often found within the Pilates repertoire.  Occurring once a month, each class has a different focus and uses various small equipment or props to help guide the body into more awareness and relaxation. There are six workshops in the series: Unwinding Mat, Invigorate Your Breath, Free Your Hips, Unlock Your Shoulders, Supple Spines, and Unroll Your Legs.  Join a class, and go from bound to unwound.

Share Pilates with a friend with Duet Sessions

Want to share a Pilates session with a friend or loved one?  Waveforms offers duet sessions on the Pilates equipment.  The Pilates equipment provides additional resistance and support to help elevate your practice.  Duet sessions are a great way to get in an extra session during the week, or to supplement your mat class training.  Duet sessions are 55-minutes in length, and have a rate of $40 per person.

Reach out to us via phone (920)740-3085 or e-mail info@waveformspilates.com to sign-up for one of our specialty offerings. Questions? Reach out as well!


Yoga + Pilates —Are they the same?

Category : Pilates

A few weeks ago, we had an intern with the Fox Cities Magazine reach out to us about taking class.  She wanted to share a personal perspective after taking yoga at a local studio, and Pilates at our studio.  Hear Ally’s candid report about her experience with both.

Fox Cities Summertime Health Groupies: Workouts for the Body and the Mind


Back To School For Adults: Re-establishing Routine In Your Life

By: Courtney Holcomb, Certified Pilates Instructor, Waveforms Pilates

waveforms@yandex.com

 

Summer, especially for those of us who live in Wisconsin, is a time that we look forward to all year.  It always seems to storm in and out, and before you know it, it’s fall again.  Along with the quick storm of summer, comes a quick surge of activity, events, and irregularity in our schedules.  A combination of late nights at events, sitting in the car during a long road trip, running school-aged kids around, and trying to fit in workouts, our body is one of the first things to take a toll.

 

Finding Consistency

Our body, like a machine, loves to run on consistency: a consistent sleep schedule, regular workouts, and rituals for honoring self.  Though summer is exciting, we often are robbed of our routine.  Every year, when “school-time” comes around again, I like to re-assess my daily rituals.  I consider this my back-to-school practice.  How can I create time and space for myself throughout the week?  How can I create a routine that is energizing and uplifting?  How can I honor what makes me feel good and happy?  How can I restore order to the inconsistency that came with my summer schedule?

 

Make a Happy List

make a list of things that make you happyI came across this picture over the summer.  This is the quote I wanted to use to create my routine and rituals for the Fall.

 

Rituals are Rich

Developing rituals that are enjoyable, easy, and repeatable gives you a sense of centering for your day.  Sometimes in summer, our rituals are fleeting.  My favorite morning ritual is enjoying a hot cup of coffee with my husband.  Sometimes, it’s 3 PM and I will say outloud to my husband “is it weird that I can’t wait for a hot cup of coffee tomorrow morning?”  The answer is no, it’s a ritual that I enjoy!  It starts out my day.  It helps me jump-start my morning, and puts me in a happy-mood. This ritual makes the top of my list, as simple as it may seem.  Rituals that make me happy form the framework of my routine for the day.

 

Balancing Necessary Tasks with Life-Giving Tasks

Intersperse rituals throughout your day that are not just task-oriented (dishes, post office, folding laundry, gardening), but also life-giving (time with a pet, coffee with a friend, journaling, exercise, volunteering).  Make your list of the things that make you happy, and make time for them in your schedule.  Falling into a routine and structure, just like you had during your school-aged years, can bring a satisfying framework to your day-to-day.  Routines give us a sense of purpose for the days that feel lackluster.  Rituals give us grounding points throughout the days that feel chaotic.

 

What Jobs Bring you Joy?

I dislike doing laundry, my husband loves it.  This became one of his household task.  I love grocery shopping, my husband dislikes it.  This is one of my household tasks.  The reality is, we cannot do it all, so we should try and do the things we enjoy.  Have something your whole family dislikes doing?  Hire out!  Changing the oil in the car, both my husband and I can do it, but neither of us enjoy.  Our joy is well-worth the $20-30 it costs to outsource.

 

Making & Taking the Time

What things would bring you joy to do everyday?  Make these part of your daily rituals.  Intersperse them throughout the day.  What is something that makes you happy, but you can’t seem to fit in your day?  Make time for this.  You need to not just make the time, but take the time.  Schedule it in, and don’t negotiate!  It’s a life-giving, energy-lifting ritual that you need in your life.  This is non-negotiable.  Maybe it’s reading, from 2-3pm, before you pick the kids up from school.  Put it in your calendar, and don’t let an appointment rob you from your time.  If anyone asks, you’re unavailable then.  

 

Routines for Success

Though summer may be nearing an end, with Fall comes an new opportunity to begin the last quarter of the year with a fresh perspective.  Create a routine that works for your life. Find what makes you happy and what you love and create time for it!  Then, stick with it!  Make new rituals that bring you new found energy!  Your body will thank you for the consistency, and your mind will thank you for the familiarity.

 

http://waveformspilates.com