Category Archives: workout

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!


“12 Days of Pilates Transformation Challenge” – January 2019

By: Courtney Holcomb, Waveforms Pilates

As we ring in the New Year at Waveforms Pilates, we want to challenge you to bring on some transformation!  We believe in the power of Pilates to transform people, mind, body, and spirit.  Which is why we would like to challenge you to “12 Days of Pilates”.  We are asking you to commit to do twelve, 55-minute sessions of Pilates during the month of January. 

Why Twelve? When people begin their Pilates journey, the first question I often get asked is “How often should practice Pilates? How many times a week should I come to feel the benefits?”.  When Joseph Pilates created the Pilates Method, he designed it to be a daily practice.  Though this may not be practical in our busy schedules, with a commitment to frequency and consistency, the benefits can be seen and felt that much sooner.  My short answer to this question is typically, 1x/week yields injury prevention, 2x/week serves for strength building, and 3x/week brings transformation.  This is why we are challenging you, for the month of January to “12 Days of Pilates”. What would it feel like to do Pilates 3x/week?  We want you to feel what it’s like to truly experience the transformative benefits of the Pilates Method.

How do you participate?  First, message us to let us know you are joining us for the challenge! Then begin by downloading our challenge form to log your sessions.  There are many ways to get in your twelve Pilates sessions, group classes, one-on-one sessions, and from home. We have some suggestions for you here.

We will launch our “12 Days of Pilates Challenge” on New Years Day with a LIVE Pilates Mat Class, at 10:00 AM, CST, with a Facebook Live video class on Waveforms Pilates Facebook Page.  If you don’t currently follow us on Facebook, please do, and join in January 1st, 10:00-10:55 AM, from the comfort of your own home for your first mat class of the year!  All levels are welcome, so have your mat set up and join in!  

Are you ready for the challenge? Bring on the transformation. Message us to schedule a session, sign-up for a class, or do a little bit of it all!

(920)740-3085,
waveforms@yandex.com


Waveforms Spotlight: Kalene & Arlen B. – Journey to Pilates

Category : fitness , mind-body , Pilates , workout

Are you putting off your New Year’s’ Resolution to get back into shape? Resurrect your fitness routine? Be healthier in 2017?

Pilates can meet you wherever you are in your fitness journey – just starting in the world of exercise, coming back from being injured, or looking to improve as an athlete. All backgrounds can start and see success with the low-impact resistance training that Pilates provides.

Kalene knew that Pilates training had helped her in the past. She took her first Pilates classes through her chiropractor. As she finished her chiropractor work, she drifted from Pilates. So when a friend shared a schedule of Waveforms Pilates mat classes, she decided it was time to give it another try.

 

Starting Back Up with Mat Classes

 

Kalene now takes one-on-one sessions and mat classes in the Waveforms Pilates studio. She’s always enjoyed the upbeat pace and challenge of the mat classes. At Waveforms, she particularly likes the small class sizes and personalized attention you receive from Courtney.

“Courtney really lets you know what to pay attention to in each exercise during class. She’s good at letting you know how to do the exercises right without singling you out – which is appreciated!” Kalene said.

She’s even gotten her husband to join her!

 

Sharing the Benefits of Pilates

 

Joining Kalene to mat class, Arlen started Pilates because he saw how much his wife enjoyed it. “Literally every time she came home from a session she would boast about how well she felt and how much she loved Pilates. Not only did I need to check this out for myself, but I also really needed to start getting back into shape,” he said.  This was enough to push Arlen to come to his first mat class.

After his first few classes, he felt sore but also grounded and balanced. He liked how Pilates strengthened his core and provided quick results in strength and agility. Pairing Pilates into his normal fitness routine, he sees it as a great way to get a balanced workout that will help him progress with his overall health.

 

Enhancing Her Practice With Private Sessions

 

“Since it had been so long since I’d taken Pilates, I wanted some extra coaching alongside the mat classes, so I take private sessions as well,” Kalene explained. Private classes gives her more focus on the areas she needs and wants to improve, and familiarizes her with the movements from mat class. The personal attention helps her focus on how to get the most out of each exercise and see more benefits from extra practice.

“Courtney is very intuitive, she can see what people need and what they don’t.” Kalene said.

 

Strength, toning, and more flexibility are all benefits that Kalene has experienced since starting back up with Pilates in the fall. She encourages anyone who’s apprehensive to try a class: “It’s one of the better exercises out there.”

“No matter what kind of day I’m having, when I’m done with a Pilates session I feel good mentally, physically, and emotionally.”


4 Easy Step for Keeping Your Fitness Resolutions

Category : fitness , mind-body , workout

Making a goal for improving your overall fitness may be easy, but keeping it up throughout the year can be a struggle.  Often times we find ourselves without a clear focus or the proper tools to succeed.  After an initial few weeks, we end up unmotivated, frustrated, and back to our old habits.

Have your goal be more than just empty words this year.  Below are four simple tools to help you with your follow through.  It’s not too late to set yourself up for a healthier YOU this year.

1. SET REALISTIC GOALS & BELIEVE YOU CAN ACHIEVE THEM

Set a first goal that you’d like to achieve. Write it down, and be specific.  Give yourself a realistic timeline based on your schedule.  Live in the mindset that your goal IS possible.  Attitude is half the battle.

2. ESTABLISH ACCOUNTABILITY & ROUTINE

Join a class and pay ahead of time.  Get a friend or family member on board to work with you.  Take a one-on-one session so it matters if you don’t show up.  Make fitness a part of your daily routine, schedule it in and don’t compromise.  This will set you up for success.

3. CELEBRATE LITTLE VICTORIES ALONG THE WAY

Recognize progress that is made along the way.  Note changes in the way you think, feel, energy levels, and overall well-being.  Smile!  You’re on your way.  Treat yourself along these milestones.  Book a massage or a trip to your favorite bookstore as you journey towards your goal.  Share your accomplishments with a loved one.

4. RE-ACCESS PROGRESS    

Give gratitude for how far you’ve come.  Acknowledge your hard work.  Keep it up!  Find a new goal or personal challenge, and start back at the top!  You’re doing great.

 


The Ultimate Ab Workout – The Pilates Series of Five

Category : exercises , fitness , Pilates , workout

By: Courtney Holcomb, Pilates Instructor at Waveforms Pilates

 

Are you looking for an ab series that is quick and effective? Time to try the Pilates Series of Five.  This popular Pilates sequence is sure to get you feeling your abdominals and working the core!  Best part? It only takes 2 minutes to complete from start to finish.

 

The basic series includes these five exercises:

1. Single Leg Stretch

2. Double Leg Stretch

3. Single Straight Leg Stretch

4. Double Straight Leg Stretch

5. Criss-Cross

 

This series builds lean muscle tissue which is responsible for tightening the waistline.  This added strength in the core will help improve your posture so you’re standing taller and feeling more confident!

 

Perform each exercise below for ten repetitions before moving to the next. Start to finish; go through each set without stopping.  Let’s get started!

 

Single Leg Stretch

 

Keep the pelvis stable and lift the head and shoulders off the mat.  Inhale as you hug the right shin in with wide elbows. The opposite leg shoots out long at a high diagonal.  Exhale to change legs.  An exchange from right to left counts as one rep.

 

 

Draw both legs into the chest to transition into…

 

Double Leg Stretch

 

Begin with both shins hugged into the chest. Extend and reach the arms high overhead (without lowering the shoulders) and send the legs out long to the high diagonal.  Circle the arms to gather the shins back into center.

 

 

Extend the right leg long towards the ceiling and grab behind the thigh or calf. Lower the left leg towards the mat…

 

Single Straight Leg Stretch

 

Tug the right leg towards you as the left leg moves down. Take two quick breaths in through the nose as you “tug” the leg.  Pulse twice in this position. Hold the crunch in your upper body as you switch legs and exhale through the mouth.  Keep the knees straight and work for a smooth transition from side to side.  A rep is a set on the right and left.  

 

 

Draw both legs together and press them into one another. Extend the legs up towards the ceiling…

 

Double Straight Leg Stretch

 

Inhale to lower both legs down to hover above the mat. Try for as low as you can without arching the low back. Exhale and hug the abdominal muscles in towards the spine as you lift the legs back up to the ceiling. Maintain the shoulderblades hovering off the mat and arms and fingertips reaching long and forward.

 

 

To transition, interlace the hands behind the head. Draw the left knee in and extend the right leg to the high diagonal…

 

Criss-cross

 

Exhale to lift the upper body to bring the right shoulder towards the left knee.  Maintain the lift as you inhale to rotate the head and shoulders through center as you change sides and legs. Exhale to bring the left shoulder blade towards the right knee.  A full set is a crunch on each side.

 

 

To finish, draw both legs into your chest and lower the head, neck, and shoulders to the mat.  Turn your neck heavy from side-to-side.

 

Tips for Good Technique

  • Keep the torso and hips stable throughout the whole series.
  • Legs should only lower towards the mat as much as you can without arching the low back.
  • Don’t rush it! Enjoy slow, fluid movements to get the most impact.
  • Pull the abdominal muscles in towards the spine instead of letting them press out.
  • Each exhale allows you to pull the stomach muscles in deeper.
  • Keep shoulders wide throughout the exercises.

 

Start with just a few repetitions of each exercise and work up to the full series!  You can also take a small break between each exercise as you build up strength.  

 

Watch here to see the series in action.  You’ll see only two sets of each exercise – but remember – the full Series of Five includes 10 sets of each exercise!  Give it a try yourself and enjoy the burn.

 

 

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Click the image below to receive a copy of this series in a downloadable format!